A nutrient-rich breakfast is a crucial ingredient to a healthy day. Ensuring your morning meal is packed with protein is one great way to kickstart your metabolism, keep cravings at bay, and shed unwanted pounds. Luckily, there are so many lean proteins out there that work perfectly in a delicious breakfast.
To help you get your breakfast plans in order and shed some light on some of the best options, we checked in with registered dietitian Catherine Gervacio. She pointed us towards a tasty turkey & egg wrap, a nut butter shake, and a mouthwatering cottage cheese bowl. Read on to find all of her favorite recipes and learn about the recipes of each.
1. Scrambled Egg & Turkey Breakfast Wrap
We love a good breakfast wrap! This savory option offers up high-protein eggs and turkey alongside heart-healthy avocado and fiber-rich veggies. "Eggs are rich in leucine and help preserve lean muscle while burning fat, while turkey is a lean protein that increases thermogenesis, or calories burned during digestion," Gervacio explains. "As for avocado, it contains monounsaturated fats, which encourage the body to burn fat for energy." Depending on the tortilla used, this meal can also be kept low in carbohydrates. Sign us up!
Ingredients:- 2 whole eggs + 2 egg whites
- 3 slices turkey breast
- 1 low-carb tortilla
- ¼ avocado
- 1 tbsp Greek yogurt
- Spinach, bell peppers, and other sandwich veggies
2. Greek Yogurt & Nut Butter Shake
Delicious, healthy smoothie? Yes please! For those who prefer a vegetarian-friendly option, this creamy shake packs in a whopping 50 grams of protein to promote muscle recovery and boost metabolism. "This is ideal for muscle recovery, metabolism boost, and all-day satiety," says Gervacio. With the many benefits of nut butter and Greek yogurt, this smoothie provides a balance of protein, healthy fats, and fiber to keep hunger at bay.
Ingredients:- 1 scoop whey or plant protein powder
- ½ cup Greek yogurt
- 1 tbsp almond or peanut butter
- ½ frozen banana
- 1 cup unsweetened almond milk
- ½ tsp cacao powder or cinnamon
- Ice cubes (optional)
3. Cottage Cheese Bowl
Don't sleep on cottage cheese! Simple and satisfying, this protein-rich dairy goes well with so many different toppings. "This meal is high in casein, a protein that keeps you full for hours and stabilizes blood sugar, reducing cravings," says Gervacio. When you add chia seeds, nuts, and berries, this bowl also provides fiber, antioxidants, and healthy fats to support overall health—all while satisfying your taste buds.
Ingredients:- 1 cup cottage cheese (preferably low fat)
- 1 tbsp chia seeds
- 10 almonds
- ½ cup mixed berries
- ½ - 1 scoop vanilla protein powder
So, there you have it! Incorporating these high-protein breakfasts into your routine can help optimize fat burning while keeping you energized and satisfied throughout the day. Whether you prefer a hearty wrap, a refreshing shake, or a nutrient-dense cottage cheese bowl, these options are sure to fuel your body and help you take on whatever the day throws at you—including your killer workouts.
