Do you bang your head against the wall trying to figure out the best
ways to squeeze in a muscle-building friendly breakfast without having a
significant amount of time? It’s tough to find ways to support recovery
from your brutal workouts with little-to-no time on the mornings for
lengthy prepping, cooking and cleaning.
Crappy, so called
convenience health foods have flooded the market promising you endless
energy and high amounts of protein. In reality, these foods rarely
provide a protein count in the double digits and leave you feeling
hungry. If you aren’t careful you’ll find yourself hitting the vending
machine or choosing other unhealthy options which will wreak havoc on
your physique.
Below are 6 fast high protein breakfast options to help you build muscle, feel fuller, longer and are easy to prep, eat and enjoy.
1. Hard Boiled Eggs and Ezekiel Bread
Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400
Eggs offer an incredible measure of top notch protein, vitamins, for example, An, E, K and B, riboflavin, folic corrosive, minerals like calcium, zinc and iron… the rundown goes on! The muscle-building energy of eggs is unmatched, as the yellow spheres contain all fundamental amino acids required for ideal muscle recuperation and muscle development. Furthermore, it’s additionally advantageous as it gets! The most effectively versatile variation is the bubbled egg, obviously, so we propose you to set up a power combo of 3 expansive eggs (with yolks!) and two cuts of Ezekiel bread with your most loved low-calorie jam for a genuine morning vitality punch!
2. Greek yogurt combo
Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390
As Greek yogurt only increases in popularity due to its high protein content so do the creative ways to combine it with other healthy, muscle-friendly fare. As a great high protein morning meal, this will require you to do a little prep the night before. Here you will want to use plain Greek yogurt to keep the sugar count down and either steel-cut or regular whole oats. Combine one cup of the yogurt, ½ cup of oats and a dash of vanilla extract. Let it sit in the refrigerator overnight. In the morning add in your choice of fruit and 1 scoop of vanilla whey protein. Stir and enjoy.
3. Veggie and Egg Scramble
Protein: 26g, Carbs: 12g, Fats: 16g, Calories: 290
As we mentioned before, eggs are loaded of muscle-building protein and healthy fats that help your organism function optimally, fuel your body and allow you to build lean muscle faster, and there are so many amazing ways to translate this muscle-building awesomeness into a tasty meal! If you’re looking for a low-carb breakfast recipe that will keep you full and lean, don’t overthink it – the basic veggie and egg scramble will give you all you need to stay healthy, satisfied and growing like a beast! Scramble 3 large eggs and add in ¼ cup of low-fat cheese and vegetables such as spinach, sliced tomatoes, peppers and mushrooms.
4. Protein oatmeal
Protein: 32g, Carbs: 35g, Fats: 12g, Calories: 300
If you are the “anti-overthinker” type who just wants to pour everything into the same bowl for convenience and ease this one was catered to you. Packed with long-lasting complex carbs, whey protein and healthy fats this quick meal covers all your bases. Combine ½ cup of one minute quick oats (not the packaged kind) with 1 tablespoon of peanut butter, 1 teaspoon of natural sweetener, 1 teaspoon a cinnamon and ½ cup of low-fat or non-fat milk. After microwaving for 1 minute add in 1 scoop of vanilla whey protein powder. Mix and add water for desired thickness.
5. Greek Yogurt Combo
Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390
Greek yogurt has turned into extremely popular with sound individuals who need to have their protein and appreciate it as well! Contrasted with most other yogurt brands, Greek yogurt conveys the most protein, and there are incalculable approaches to consolidate it with other muscle-accommodating sustenances and set up a wonderful breakfast. Purchase plain Greek yogurt to keep away from included sugars, and join one measure of it with ½ measure of oats and some vanilla concentrate, at that point let the blend sit in the cooler overnight. Early in the day, blend in a modest bunch of new or solidified fiber-rich berries and 1 scoop of vanilla whey protein. Ta-da!
6. Cottage cheese and fruit
Protein: 30g, Carbs: 50g, Fats: 3g, Calories: ~200
With a ton of press surrounding Greek yogurt these days it’s easy for a power food such as cottage cheese to get lost in the commotion. This simple yet versatile high protein convenience food needs to reclaim its rightful spot as a top muscle-building contender once again. Simply combine 1 cup of low-fat cottage cheese with your favorite fruit such as peaches, strawberries or apple slices and you’ll have one instant protein source along with fibrous carbs. Of course you can always combine another carb source along with this such as a slice or two of Ezekiel bread, 100% whole wheat bread or a small bowl of oats.