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A Suggestion Menu for Diet, Protein-Rich Breakfast

These high-protein breakfasts, with 15 grams of protein or more per serving, will help keep you full all morning long.

Day 1: Breakfast Skillet With Spinach And Cheese

1 portion contains 34 grams of protein.

Breakfast Skillet with Spinach and Cheese: Eating a large protein-rich breakfast may help lower your levels of the hunger-signaling hormone and curb snacking later in the day. A massive 34 grams of protein per serving in this healthy hash-and-egg meal will keep you fed until lunch.

Skillet Bacon

Ingredients

Checklist of Ingredients: 

  • 1 small russet potato (about 9 ounces), peeled and scrubbed (skin left on)
  • 1 slice of bacon
  • 1 tablespoon of extra-virgin olive oil 
  • 3 tablespoons of baby spinach
  • ⅛ teaspoon salt
  • 2 hefty eggs
  • 1 ½ ounces shredded Cheddar cheese 
  • pepper, newly ground

Instructions

Step 1:

Prick potato many times with a fork and microwave for 4 minutes on High. Allow 5 minutes for cooling before chopping into ½ -inch cubes.

Step 2:

Meanwhile, fry bacon until crisp in an 8-inch cast-iron skillet over medium-high heat. Remove the bacon from the skillet but reserve the drippings. Toss the potatoes regularly until the oil is hot and the potatoes are browned, about 5 minutes. Put the spinach in and stir it occasionally, until barely wilted, about 1 minute. Season with salt and pepper.

Step 3:

In the center of the hash, create two wells and crack one egg into each well. Reduce to a medium heat and simmer for 2 to 3 minutes, or until the eggs are partially set. Sprinkle with cheese, cover, and simmer for 1 to 2 minutes, or until the cheese melts and the egg whites are completely set.

Step 4:

Bacon, chopped, should be sprinkled on top. Garnish with a liberal amount of freshly ground pepper.

Tips

Make Ahead Tip: Refrigerate the microwaved potato (Step 1) for up to 1 day in an airtight container.

Nutritional Information

Per Serving: 708 calories; 33.8g protein; 51g carbohydrates; 5.4g dietary fiber; 2.5g sugars; 41.8g fat; 14.6g saturated fat; 424.2mg cholesterol; 9409.1IU vitamin A; 39.8mg vitamin C; folate 268.6mcg calcium 467.6mg iron 6.6mg magnesium 156.4mg potassium 1785.6mg sodium 927.8mg thiamin 0.4mg 

Exchanges: 3 starch, ½  vegetable, 2 meat with a moderate fat content, 1 ½  meat with a high fat content, 3 ½  fat

Day 2: Parfait de Nuts et de Berries

30 grams protein per serving

Parfait

Ingredients

Checklist of Ingredients:

  • 1 cup of plain Greek yoghurt, nonfat
  • ¼ cup of raspberries, fresh or frozen
  • ¼ cup of blueberries, fresh or frozen
  • ¼ cup of chopped almonds, optionally roasted
  • 2 teaspoons of honey

Instructions

In a bowl, container, or jar, layer yoghurt, berries, and almonds. Then, drizzle with honey and serve.

Tips

Refrigerate  for up to 4 hours.

Nutritional Information

Serving Size: 1 and a half cups Servings: 378 calories; 29.8g protein; 34.8g carbohydrates; 6.5g dietary fiber; 25.1g sugars; 15.4g fat; 1.4g saturated fat; 11.3mg cholesterol; 39.8IU vitamin a; 11.7mg folate; calcium 336.5mg iron 1.6mg magnesium 110.8mg potassium 609.8mg sodium 83.2mg thiamin 0.1mg 

Exchanges: 1 fruit, 1 other carbohydrate, 1 ½  fat-free milk, 3 fat-free milk

Day 3: Strawberry-Banana Protein Smoothie

Strawberry-Banana Smoothie

1 portion contains 19 grams of protein.

Ingredients

Checklist of Ingredients:

  • 1 cup of fresh or frozen hulled strawberries
  • ½ medium sized bananas
  • ½ cup of mangoes, diced, fresh or frozen
  • ½ cup plain nonfat Greek yogurt
  • 1 tablespoon of natural nut butter, such as almond or cashew
  • 1 tablespoon of flaxseed meal (flax meal)
  • ¼ teaspoon of extract de vanille
  • Four ice cubes or half a cup water

Instructions

In a blender, combine strawberries, banana, mango, yoghurt, nut butter, flax meal, and vanilla extract, along with ice cubes (or water). Puree until completely smooth.

Nutritional Information

1 3/4 cup each serving 359 calories; 18.6g protein; 46.4g carbs; 9.6g dietary fiber; 30.2g sugars; 13.7g fat; 1.6g saturated fat; cholesterol 5.6mg; 952.3IU vitamin A; 119.9mg vitamin C; folate 105.3mcg calcium 237.7mg iron 2mg magnesium 132.7mg potassium 916.9mg sodium 84.8mg thiamin 0.2mg 

Exchanges: 2 ½ fruit, ½  fat-free milk, 2 ½ fat-free milk

Day 4: Raspberry Overnight Muesli

Raspberry Overnight

1 portion contains 17 grams of protein.

Ingredients

Checklist of Ingredients:

  • ¾ cup of vanilla yoghurt, nonfat
  • ½ cup of rolled oats
  • ½ cup of fresh raspberries
  • 1 tablespoon of chopped toasted almonds

Instructions

Step 1:

In a medium bowl, combine yoghurt and oats. Cover and refrigerate  for 8 to 24 hours.

Step 2:

Just before serving, stir in raspberries and sprinkle with almonds.

Tips

Refrigerate for up to 24 hours before serving.

Individuals with celiac disease or gluten sensitivity should use “gluten-free” oats, as oats are frequently cross-contaminated with wheat and barley.

Nutritional Information

Serving Size: approximately 1 cup 401 calories; 68.3g carbohydrates; 8.9g dietary fiber; 36.2g sugars; 8.2g fat; 1.1g saturated fat; cholesterol 3mg vitamin a iu 31.9IU; folate 57.2mcg calcium 365.6mg iron 2.7mg magnesium 176.9mg potassium 716.5mg sodium 169.4mg thiamin 0.3mg 

Exchanges: 2 starch, ½  fruit, 1 low-fat milk, 1 fat-free milk

Day 5: Omelette With Broccoli And Parmesan Cheese

Omelette with Broccoli

1 portion contains 33 grams of protein.

Ingredients

Checklist of Ingredients:

  • 2 hefty eggs
  • 2 oversized egg whites
  • 1 teaspoon of extra-virgin olive oil 
  • ½  cup of broccoli, chopped
  • 1 shallot, peeled and coarsely chopped
  • ¼ cup Parmigiano-Reggiano cheese, finely grated
  • 1 toasted slice sprouted-grain bread

Instructions

Step 1:

In a small bowl, whisk together the eggs and egg whites; set aside near the burner.

Step 2:

In a medium nonstick skillet, heat oil over medium heat. Cook, turning regularly, until broccoli and shallot are tender, about 5 minutes. Without stirring, pour the eggs into the pan and sprinkle with cheese. Cover the pan and heat for 3 to 4 minutes, or until the eggs are set. Serve alongside toast.

Nutritional Information

Per Serving: 407 calories; 32.9g protein; 22.1g carbohydrates; 4.2g dietary fiber; 2.7g sugars; 20.4g fat; 7.3g saturated fat; 386.4mg cholesterol; folate 83.2mcg calcium 335.7mg iron 3.3mg magnesium 42.5mg potassium 447.1mg sodium 682.7mg thiamin 0.1mg 

Exchanges: 1 carbohydrate, 1 vegetable, 1 lean meat, 2 ½  medium-fat meat, and 1 fatty meat

We hope to help you in your diet journey! Enjoy and live long!