High Protein Low Cal Breakfast


Share post:

How To Create A Perfect Bowl Of Oatmeal

HEALTHY Egg White Omelette Recipe High Protein Low Calorie Breakfast for WEIGHT LOSS

Start with adding PB2 and collagen peptides to a serving bowl. To make a paste you can either add sugar free syrup of your choice or water. A banana is also a good choice to sweeten your oats keep in mind, banana will add extra calories.

Add hot oats and mix all together.

Add Greek yogurt and hot blueberry or strawberry sauce, recipe below. You can also prepare apples with cinnamon as a topping. I make the apples the same way as the apples for my Apple Crumble recipe.

If you do not mind the extra calories, you can sprinkle some nuts on top. My favorite are almonds and pumpkin seeds.

Spinach Egg White Wrap With Feta

This spinach and egg white wrap with feta is just like the Starbucks classic.

You can make it less expensive at home and its a good way to save yourself some time if you want something quick.

You can also have more control over the ingredients that go inside your wrap, so youre not leaving anything to chance by just grabbing something from the drive-thru.

Just keep in mind that this recipe is for one single serving, so if you need to make more youll have to do some math.

This wrap is a healthy choice you can get in the morning that will still keep you full till lunch.

Why You Want To Include Protein In Your Breakfast

1. Protein is important for developing and maintaining lean muscle. If you save your protein intake for later in the day, your body doesnt have enough time to use it. Including protein in your breakfast ensures your muscle maintenance is at its best.

2. Protein is fuel for your metabolism. If you choose a protein-rich breakfast you will burn more calories throughout the day.

3. Protein helps you feel full for longer so youre able to avoid that midday snack as well as make better food choices. So if weight loss is a goal, you will be well on your way if you start your day with a protein-rich breakfast.

Read Also: Should I Drink Protein Shakes Everyday

High Protein Vegan Breakfast Ideas

Maybe like me, youve found dairy and eggs dont make you feel fabulous, in fact, they make you feel bloated which totally goes against to goal of even trying this high protein thing.

Its 100% possible to enjoy a high protein breakfast no eggs, no butter, no dairy. Now the meat is up to you, but these options will all be perfect for a plant-based athlete diet!

High Protein Veggie Egg Cups

10 Spectacular High Protein Low Carb Breakfast Ideas 2021

Love to have loads of veggies for breakfast? Check out these vegetable loaded muffins made using eggs that make a healthy breakfast combined with a high amount of protein to keep you satisfied for a longer time without feeling hungry.

The recipe does not take up a long time and just needs some sautéing of veggies, placing them in a muffin tin and adding the egg mix and baking for a couple of minutes gives us a quick to make healthy morning breakfast with low carbs.

It uses green veggies such as broccoli and kale along with some cheesy flavors to enhance the flavors of the muffins and make them more cheesy.

It has 17 g of protein and 5 g of fibre to start your day.

Don’t Miss: Is Ensure Max Protein Good For You

Keto Bacon Egg Muffins

Did someone say bacon egg muffins? You had me at bacon and eggs and muffins.

These muffins are cheesy, savory, and just plain yummy. The green and red bell peppers and spinach add extra nutrition Exactly what the doctor ordered.

To keep them from sticking, be sure to use a good non-stick muffin pan like this. Also, you can simply line your muffin pan with these reusable muffin baking cups.

Besides being great for breakfast, these muffins also make a nice lunch. Just serve with a side Garden Salad.

Check out these egg muffin cups. Theyre low in net carbs and high in protein! So delicious and flavorful!

Per Serving:

Chocolate Peanut Butter Porridge

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

You May Like: Plant Based Sources Of Protein

What Should A Vegetarian Eat For Breakfast To Lose Weight

A satiating meal, one that is protein-forward, is the ideal dish to break your fast with when you are trying to become slimmer and healthier.

As a vegetarian, that could mean a meal rich in eggs or dairy, such as Scrambled Eggs with Cream Cheese or Shakshuka or a Tomato Omelette.

Avocado Spinach Smoothie or the Healthy Yogurt Parfait are great options if you dont want a cooked meal.

Why Is This Breakfast Bowl Good For You

High Protein Breakfast for Muscle Building | Low Calorie…

This Breakfast Bowl is good for you because its packed with healthy ingredients. So, its pretty nutritious.

For instance, its high in protein. In fact, one serving provides a whopping 34 grams of protein.

Its also high in healthy carbs like fiber. A serving provides almost 70% of your daily fiber needs- thats a whole lotta fiber!

It is also rich in Vitamin C. So, its good for your immune system.

And its an excellent source of iron. So, it helps keep your energy levels up.

Its also rich in calcium. So, its good for your bones.

It is also naturally gluten-free. This makes it a great breakfast option if you have allergies or sensitivities to gluten.

Don’t Miss: Fit Whey Protein Womens Best

Sausage And Egg Mcmuffins

McDonalds has an entire menu of breakfast items that are tasty and now you can make your own Egg McMuffin right at home.

All you need to do is make some quick egg muffins and throw in some pre-cooked sausage to replicate the flavor of the McDonalds original.

You can make some hash browns by grating potatoes together or you could even use tater tots for an easier way out.

This is breakfast but you could even try this as a late-night snack and it would be just as good.

You can even buy some high-quality sausage and make a much healthier version of the original at home.

This meal was made for ranchers but anyone can fill up for breakfast on this huevos rancheros recipe.

Its filling because of the tortilla and beans, but it also has a nice kick from the jalapenos.

You can mix up the ingredients slightly to get what you need but try not to mess with the flavor too much.

Strawberry Banana Granola Parfaits

Parfaits are a perfect way to fit in protein because theyre almost like a smoothie.

And smoothies are already an easy high protein breakfast because all you need to do is toss the ingredients into the blender and its done.

Making parfaits will take more time than that, but its still easy enough for anyone to make without too much trouble.

Strawberry and banana help sweeten your parfait while the granola gives some great crunchy texture.

Youll feel more like youre eating a dessert than breakfast but it will still be good for you!

Also Check: Gnc Protein Powder For Weight Loss

Poached Egg And Avocado Toast

I have a love/hate relationship with poached eggs. I love their soft, buttery taste, but absolutely hate making them.

This recipe takes the angst out of your eggs, by sharing an easy hack to getting great poached eggs every time.

Team your perfectly poached eggs with avocado and thick slices of grainy, buttered toast for a restaurant-worthy breakfast or brunch.

Egg White And Black Pepper Omelette

Fire Up Your Breakfast with Low

Total calories:

Ingredients: 3x egg whites: 51 calories, 1tsp olive oil: 40 calories, salt and pepper to season

How to make: Egg whites are a great source of protein and will keep you fuller for longer. Whisk the eggs whites in a mug or small bowl. Heat the olive oil in a frying pan and add the egg. Use a spatula or wooden spoon to fold the egg in the pan until cooked. Season and serve.

Don’t Miss: Vital Proteins Collagen 24 Oz

High Protein Low Carb Breakfast Ideas

High protein low carb breakfast is a breakfast idea to have with a high amount of protein to keep you feeling full and also have low carbohydrates. This can help avoid fat deposits and burn all the calories easily that breakfast gives and helps maintain a healthy weight.

This article is going to discuss some of the breakfast ideas that are rich in protein, vitamins and lots of nutrients. Also, to make easily at home and serve for oneself or for your loved ones.

Also, it will cover what exactly protein does and why fewer carbs are necessary to have a healthy morning diet routine.


Paleo Breakfast Fried Rice

This one-pan recipe will definitely help you switch up your morning breakfast routine, and it might even tempt you to have breakfast for dinner!

Made with cauliflower rice instead of the traditional grain, its suitable for those whove adopted a paleo or Whole30 diet. The veggie-packed dish gets its flavor from ingredients like mushrooms, as well as bacon, garlic, and red pepper flakes.

Youll get about 7 grams of protein from each 1-cup serving of rice. For the perfect protein-packed meal, eat a slightly larger serving of rice and choose 2 eggs as a topping.

You may suffer from breakfast boredom at some point or another. Its so easy to get stuck in a rut, making the same quick meal every day. However, you dont have to sacrifice taste and variety if youre in a time crunch!

With ingredients like black beans and eggs, this quick recipe for Mexican stuffed sweet potatoes gives you 12 grams of protein to fuel your day! Increase the amount of beans or eggs, or incorporate cheese, to get even more protein.

Top it off with some healthy condiments, or use 1 ounce of plain Greek yogurt as a sour cream substitute, and youve got a delish and different breakfast meal.

Don’t Miss: Where To Buy Fairlife Protein Shakes

Savory Chicken Sausage Egg And Cheese Muffins

Remember pigs in a blanket? Well, this delicious muffin from Ambitious Kitchen will make your memory as happy as your taste buds from the first bite. With their 9.8 grams of protein and 8.8 grams of fat per serving, you can definitely have more than one of these flavor bombs. Eggs, sausage, cheese, and avocado without any guilt? Thats a great way to start any day.

Smart Ingredient Swaps That Make Breakfast Healthy

Meal Prep Burritos for the Freezer (Low Calorie High Protein)

Its easy to get into a breakfast rut and choose dishes that dont tick all the boxes for a health meal. You dont have to give up your favorites, just modify them, say our experts.

If you love hash browns in the morning and want to make them healthier, substitute half the potatoes with shredded cauliflower . Cauliflower is low on calories, contains a load of vitamins , fiber, protein and other nutrients, says global master chef Karl Guggenmos, who collaborates with the culinary medicine program for the Tulane University School of Medical in New Orleans.

Try a healthy version of huevos rancheros from Beth Shaw, author of YogaLean and Founder of YogaFit Training Systems Worldwide, as well as being a Nutritional & Ayurvedic expert. As she writes in her book YogaLean, the inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss. Eggs for breakfast, when paired with beans are a healthy dose of fiber and protein.

Also Check: Food With Fat And Protein No Carbs

Balanced Diets Start With Breakfast

Its not just that having a breakfast routine can make you feel more prepared for the day, but it makes a big difference to your body.

Eating high-protein foods that also release energy slowly means youre less likely to cave in and snack during the day.

Developing a pattern of regular, portioned meals can be one way of sticking to a weight loss plan. You are more likely to stick to this than if you follow any fad diets.

Considering starting a weight-loss plan? Our 7-Day Vegetarian Weight Loss Meal Plan aids in healthy weight loss, is free to download, and even concludes a grocery list!

Its not just about boosting energy, but maintaining it from the very first meal! Rather than view these just as weight-loss breakfast recipes or even as low-calorie breakfasts, they can be seen as part of a brand new healthy morning routine, starting when you wake up.

Breakfast is the most important meal of the day, after all!

Chickpea Flour Omelet With Asparagus

What better way to start your day than with a hearty omelet? But why settle for the run-of-the-mill egg mix when you can go egg-free and not sacrifice the high protein or flavor with this option from Fat Free Vegan? This vegan recipe packs in 14.6 grams of protein and just five grams of fat! Best of all, dont expect any greasy flavor or texture. Because theyre made with chickpeas, these omelets are all flavor and no filler and have a similar texture to a flatbread.

Also Check: Best Protein Shake Recipes For Muscle Gain

Chocolate Pomegranate Overnight Oats

If cooking oatmeal in the mornings sounds like a pain , overnight oats are the perfect solution. Try this nutrient-rich, protein-packed variety, courtesy of Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. Combine 1/3 cup oats, 1 cup unsweetened almond milk, 4 ounces plain Greek yogurt, 1 teaspoon chia seeds, 1 scoop chocolate whey protein powder, and a sprinkle of pomegranate seeds. “The balance of protein and fiber from the oats and fruit will delay digestion and help to keep your energy levels up much longer than a high-carb meal, plus the chia seeds absorb up to 10 times their weight in water to help keep you full,” she says.

Per serving: 415 calories, 30 g protein, 15 g fat, 42 g carbs, 8 g fiber

How Protein At Breakfast Helps You Lose Weight And Belly Fat

Fire Up Your Breakfast with Low

High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat.

Dietary protein is inversely related to belly fat, meaning the more high-quality protein you eat, the less belly fat you have .

One study of obese, Chinese teens showed that replacing a grain-based breakfast with an egg-based meal led to significantly more weight loss over 3 months.

The higher-protein breakfast group lost 3.9% of their body weight , while the lower-protein group lost only 0.2% .

In another study, people on a weight loss program received either an egg breakfast or a bagel breakfast with the same amount of calories.

After 8 weeks, those eating the egg breakfast had a 61% higher reduction in BMI, 65% more weight loss and a 34% greater reduction in waist measurements .


Eating protein for breakfast can lead to significant weight loss, especially if you have a lot of weight to lose.

Read Also: Protein Shakes For Weight Loss For Females

The Benefits Of Eating Protein At Breakfast

Not only does protein keep you satisfied and satiated, but protein can also help you snack less throughout the day. For example, in one study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime.

Another study in The American Journal of Clinical Nutrition showed dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a Standard American Diet .

Peanut Butter And Blueberry Jelly Chia Pudding

Not only will you love this peanut butter and blueberry jelly chia pudding but the whole family will too.

You should make a huge batch because your kids and spouse will love this as a breakfast and they can grab it on the go if needed.

Chia seeds are high in fiber, which makes them great for helping you stay full all morning long.

Read Also: No Sugar Added Protein Powder

Spinach Feta Savory Pancakes

Do you prefer your pancakes savory? These pancakes are for you.

These pancakes are sure to transport you to warmer climes. The combination of feta cheese and spinach is just plain yummy.

Best of all, one pancake contains only 2 grams of net carbs. So, you can have a couple and not feel guilty.

They have this little carbs only because were using almond flour.

Its rich in manganese, magnesium, and phosphorus. So, its good for your bones.

And its an excellent source of Vitamin E. So, its good for your skin.

As an added bonus, its gluten-free. Need some? You can get some here.

Besides making a nice breakfast, these pancakes are also great for lunch. Just serve with a side arugula salad.

Per Serving:

Why I Love Breakfast

Low Cal / High Protein Oats – CAKE FOR BREAKFAST *weight loss*

There is the obvious fact that I love breakfast foods. Whether its cookie dough overnight oats, a stack of paleo banana pancakes or paleo sweet potato pancakes or some gluten free Greek yogurt waffles, I love it all and could eat breakfast all the time, for every meal. BUT, for those of us who are working to overcome disordered eating and get our normal hunger cues back, eating breakfast is a super important part of this! Eating very soon after we get up shows our bodies that food is coming and allows our bodies to begin trusting us again and allows them to start having normal hunger and fullness cues!

I personally did not start to get my cues back until I started incorporating breakfast back into my life and getting a good dose of protein to start the day really helped!

Don’t Miss: High C Reactive Protein Means

Related articles

High Fat No Protein Foods

Cocktails And Sugary Beverages Full...

How To Add Protein To Oatmeal

Add A Drizzle Of Nut Butter ...

Protein Food For Weight Loss

The Best Protein Sources 7...

Is Whey Protein Isolate Good For You

Are There More Effective Supplements To Build Muscle ...