High Protein Breakfasts

Ingredients:

• 170g Turkey Mince
• ½ cup diced onion
• 1 clove garlic, minced
• 1 cup of peppers (red, green or yellow), sliced
• ½ cup cooked black beans
• 1 tsp avocado or olive oil for sauteing on a medium heat
• Season with salt and pepper, to taste

Macros (Approx.):

• Protein: 50g 
• Carbs: 25g 
• Fat: 14g 
• Calories: ~417 calories

Directions:

1. Heat the oil in a medium frying pan over medium high heat. Add the turkey, onions, garlic, and peppers and cook until the mince is cooked through and veggies are soft.
2. Stir in the black beans, seasonings, and lemon juice, and stir until heated through.
3. Season with salt and pepper, and serve.

Notes:

• Need more flavour? Add cumin, dried sage, 1tbsp lemon juice

Ingredients: 

• 2 Bananas (ripe)
• 4 Eggs (medium)
• Vanilla or Chocolate Protein Powder (we used a plant-based powder)
• Coconut Oil

Serve with: 

• ½ Greek Yogurt
• ½ cup Raspberries

Macros (Approx. per serving):

• Protein: 33g (+6g with yoghurt/raspberries)
• Carbs: 29g (+15g)
• Fat: 17g (+11.8g)
• Calories: ~394 (+187)

Directions:

1. In a large bowl, mash the bananas. Then add in the eggs and protein powder. Mix well until a batter forms.
2. Melt coconut oil in a large skillet over medium heat. Once hot, pour pancake batter into the skillet, about 1/4 cup at a time. Cook each side for about two to three minutes or until browned.

Ingredients:

• 170g Lean Beef Steak (Approximately 40g protein)
• 3 large Whole Eggs (Approximately 18g protein)
• Seasoning: Salt, pepper, herbs

Macros (Approx.):

• Protein: 60g 
• Carbs: 1g 
• Fat: 18g 
• Calories: ~540 calories

Ingredients:

• ¼ cup Porridge Oats (Dry)
• 1 cup Cottage Cheese
• ¼ cup Vanilla Protein Powder
• ¼ cup Frozen Blueberries

Macros (Approx.):

• Protein: 45g 
• Carbs: 27g 
• Fat: 11g 
• Calories: ~388 calories

Directions:

1. Cook the oats according to package directions.
2. Mix the cottage cheese and protein powder together in a bowl. Add the cooked oats and stir well. Top with the blueberries and enjoy!

Notes:

• Need more flavour? Add maple syrup, cinnamon, peanut butter and/or cacao powder. Cacao nibs, hemp seeds, walnuts and/or pumpkin seeds.

Ingredients:

• 2 tsps Avocado or Olive Oil
• 450g Flat Iron / Top Sirloin Steak
• 12 Egg (whisked)
• 1 Sweet Potato (medium, chopped into small cubes)
• Sea Salt & Black Pepper (to taste)

Macros (Approx.):

• Protein: 42g 
• Carbs: 8g 
• Fat: 33g 
• Calories: ~505 calories

Directions:

1. Preheat the oven to 375°F (190°C). Line a muffin tray with paper liners or use a silicone tray.
2. Heat the oil in a pan over medium heat. Add the steak and cook for five minutes on each side, or until desired doneness. Slice into small pieces.
3. Add the eggs, steak, sweet potato, salt, and pepper to a bowl. Stir to combine.

Divide the mixture evenly between muffin cups.

1. Bake in the oven for 30 minutes, or until they have risen and started to brown on the top.

Notes:

• Refrigerate in an airtight container for up to three days. Freeze for up to three months.
• Add onion, garlic, spinach, and/or mushrooms.

Ingredients: 

• 1/2 teaspoon avocado oil
• 2 cups sliced mushrooms
• 2 cups baby spinach
• 1 clove garlic, minced
• 2 eggs, 2 egg whites, beaten
• Sea salt and fresh ground pepper, to taste
• 1 tbsp chives

Serve with:

• 1 cup cottage cheese
• 1 cup sliced strawberries

Macros (Approx. per serving):

• Protein: 41g (-13g without cheese + strawberries)
• Carbs: 34g (-20g)
• Fat: 19g (-4g)
• Calories: ~436 (-170)

Directions:

1. Heat the oil in a small skillet over medium low heat. Add the veggies and saute until soft. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges.
2. When eggs are done, slide onto a plate, and serve with the berries and cottage cheese.

Ingredients:

• 1/2 tablespoon unsalted butter
• 50g Smoked salmon
• 2 Eggs
• Dill
• 2 cups of spinach or any leafy greens, chopped

Macros (Approx. per serving):

• Protein: 24.6g
• Carbs: 1g
• Fat: 17.5g
• Calories: ~263

Directions:

1. Sauté the smoked salmon - Melt butter in a small non-stick skillet over medium heat. Add smoked salmon and cook until almost heated through.
2. Scramble the eggs - Crack in eggs and scramble by gently scraping a spatula down the middle and sides of the non-stick skillet to mix and cook the eggs evenly. Sprinkle in salt and dill.
3. Serve on a bed of leafy greens. 

Notes:

• Need more flavour? 
• Cream – add 1-2 tablespoons of heavy cream and whisk in with the eggs before adding to the non-skillet pan
• Water – add 1 tablespoon of water to the eggs and scramble before cooking in the skillet - makes them fluffyer.
• Cream/Goat cheese – add 15g of soften cubed cream cheese for silky eggs