yogurt with blueberries

3 Healthy and delicious high-protein breakfasts

Variety is the spice of life. It keeps us excited, involved, committed and motivated. The same applies when we talk about breakfast. I hardly ever have the same breakfast and I introduce at least one new one every week. Let me share with you three of my favourite high-protein breakfast also linked to many health benefits.

  1. Scrambled eggs

Contrary to what we thought in the past, far from promoting heart disease risk eggs are loaded with many nutrients which support proper cell function, maintain your body’s hormone balance and nourish your muscles. Furthermore, having eggs for breakfast aids in weight loss as they keep you full until lunch due to its protein’s content.

Preparation time: 5 – 8 minutes

Ingredients (1 serving):

2-3 Eggs

½ tsp. Coconut oil or grape seed oil

1 German style wholegrain toast

Black pepper and salt

Turmeric and smoked paprika (optional)

Method:

Heat the oil in a non-stick frying-pan and do not let it smoke at any point. Sauté the garlic for a minute until it becomes slightly golden. Then add and scramble the eggs with a pinch of salt and cracked black pepper. Remove them from the pan before they get dry. Serve with a slice of German style bread or any wholegrain bread of your choice and eat immediately for tasty results.

I personally like more this recipe with coconut oil but they are also healthy and delicious cooked with grape seed oil. If you are looking for a more dare recipe try adding a pinch of turmeric and paprika as soon as the eggs are in the frying-pan.

Cooking tip:
Cook them at medium-low heat and break the yolk as late as possible to help retaining its nutritional value.

Options:
You can also cook them with some golden onion, asparagus or mushrooms for a much filling breakfast.

  1. Avocado, apple and beetroot on toast

Avocados and apples promote cardiovascular health, improve skin tone and have a significant role in weight loss diets. Beetroots help lower blood pressure, boost your stamina and have anti-cancer and detox proprieties. Cottage cheese has an incredible creamy texture for its low fat percentage. All four together make an irresistible flavour and texture to delight any taste in toasts and also salads.

Preparation time: 5 minutes

Ingredients (1 serving):

½ Small avocado

¼ Beetroot

½ Small pink apple (gala, braeburn or pink lady are perfect)

50 gr. Cottage cheese

1 tsp. Extra virgin olive oil

Method:

Slice the avocado, beetroot and apple and form three layers with them on the toast. Top with the cottage cheese and a drizzle of olive oil.

Cooking tips:
Place the ingredients in the described order so that the avocado and cottage cheese will help to keep them sticked on the toast.

Options:
You can replace the cottage cheese with a teaspoon of poppy or sesame seeds for a vegan or add it to the recipe for a crispier version.

  1. Crunchy overnight yogurt with blueberries and goji berries

Although dairy products should be eaten in moderation, medical research have shown that eating natural live yogurt helps to strengthen the body’s defence system, reduces type 2 diabetes risk and promotes a healthy digestive tract due to the probiotics present on it. Moreover, this is the perfect on-the-go breakfast for busy early risers. You can prepare it before going to bed and enjoy it at its best in the morning.

Preparation time: 5 minutes

Ingredients (1 serving):

1 Cup of natural / Greek live Yogurt

1 Handful of blueberries / any berries of your choice

1 tbsp. Goji berries

1 tbsp. Chia seeds

1 tsp. Cinnamon

Method:

Pour the yogurt in a cup and mix with the cinnamon, goji berries and chia seeds. Top with the berries and leave it rest in the fridge overnight. You can also add other superfoods such as maca powder (start adding half teaspoon if you it is new to you) or mulberries.

Cooking tips:
If you prepared the day before, take it out of the fridge 5-10 minutes before eating and dash with a little of honey for a sweeter flavour.

Options: Enjoy with coconut yogurt or milk for a vegan recipe. In that case, raw cacao powder makes it even tastier!

Notes:

  1. Whenever possible, choose local and organic ingredients to get the highest nutrient content and the best possible taste.
  2. The portions above are here to serve as a guideline. Adjust always to your daily energy expenditure, metabolism rate and fitness goals.

Recipes are simply a source of inspiration. Remember you can add, remove or replace ingredients to taste. Dare to be creative and please, share any new creations with us!

Written by; Pilar

We use Cookies. By browsing our site you're agreeing to the use of cookies
Accept Cookies
x
Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our fitness team.

You have Successfully Subscribed!