50 GRAM PROTEIN BREAKFASTS

[01dragonslayer]

Have you taken the 50 Gram Challenge? It’s super simple. Take the most important macronutrients – protein – and make sure you get a big serving early in the day.
You’ll kick start your body using this protein early to build or maintain muscle. You’ll curb your cravings for the rest of the day. You’ll reduce the total calories you end up eating by getting protein early. And finally, you can keep your energy levels steady for more hours of your day.

I’m deep in the process of building a more comprehensive challenge that you will have first access to in the New Year. It will allow you to build one of the easiest systems to maintain a healthy bodyweight and build your most important organ for longevity and health…. YOUR MUSCLE.

For now, I want to take our HIGH PERFORMANCE FOOD LIST concept for nutrient dense, lower calorie foods, and turn them into 50-gram breakfast ideas for you. Below you will see six recipes and approximate macros for each meal. Get any one of these in before 10 am for the whole month. Just having a 50-gram protein meal to start your day is going to help you make more mindful decisions when you are feeling tempted by your environment.

6 HIGH PROTEIN BREAKFASTS​

Egg White Omelette with Spinach and Greek Yogurt​

• Ingredients:
  • 2 cups Egg Whites
  • 1 cup Spinach, fresh
  • 1 medium Apple
  • 1/2 medium Sweet Potato (75grams)
  • Seasoning: Herbs, Salt, Pepper
• Macros(Approx.):
  • Protein: 53g (egg whites) + 2g (sweet potato) = 55g
  • Carbs: 50g (sweet potato and apple)
  • Fat: 1g
  • Calories: ~450 calories
• Serving Size: 1 large omelet

Protein-Rich Cottage Cheese Bowl with Chicken Breast​

• • Ingredients:
    • 1 1/2 cups Low-Fat Cottage Cheese (about 35 grams of protein)
    • 2 oz Grilled Chicken Breast (about 16 grams of protein)
    • 1/2 medium Cucumber
    • 1/2 medium Papaya
    • 1/2 Acorn Squash (about 150g)
    • Seasoning: Cinnamon or Nutmeg, Lime
  • Macros(Approx.):
    • Protein: 50g (cottage cheese and chicken breast)
    • Carbs: 50g (fruits and squash)
    • Fat: 5g (from cottage cheese)
    • Calories: ~460 calories
  • Serving Size: 1 bowl

Protein-Boosted Greek Yogurt Pancakes with Raspberry​

• • Ingredients:
    • 1.5 cups Greek Yogurt (about 50 grams of protein)
    • 1 medium Zucchini, grated
    • 3/4 cup Oatmeal, ground into flour
    • 1 scoop Whey Protein Powder (about 20 grams of protein)
    • 1 Tsp Vanilla Extract
    • 1 cup Raspberries (topping)
  • Macros(Approx.):
    • Protein: 70 (Greek yogurt, whey protein and oatmeal) = 81g
    • Carbs: 80 (oatmeal and raspberries)
    • Fat: 6h (from Greek yogurt)
    • Calories: ~630 calories
  • Serving Size: 1 serving of pancakes with toppings

Steak and Eggs​

• • Ingredients:
    • Lean Beef Steak (6 oz, about 170g): Approximately 40g protein
    • Whole Eggs (3 large): Approximately 18g protein
    • Seasoning: Salt, pepper, herbs
  • Macros(Approx.):
    • Protein: 60g (eggs and steak)
    • Carbs: 1g (trace from eggs)
    • Fat: 18 (depending on the cut of beef and egg preparation)
    • Calories: ~540 calories
  • Serving Size: 1 serving

Egg White Frittata with Turkey Breast​

• • Ingredients:
    • Egg Whites (1.5): Approximately 44g protein
    • Cooked Turkey Breast (3 oz): Approximately 30g protein
    • Vegetables of choice (.5 bell pepper, .5 onion)
    • Seasoning: Garlic, herbs, salt, pepper
  • Macros(Approx.):
    • Protein: 65
    • Carbs: 14g (from vegetables)
    • Fat: 2g (from turkey, no added fats)
    • Calories: ~360 calories
  • Serving Size: 1 large frittata (2 servings)

Sweet Potato Hash with Pork Loin and Turkey​

• • Ingredients:
    • Pork Loin (4 oz): Approximately 23g protein
    • Turkey Breast (3 oz: Approximately 25 protein
    • Sweet Potato (1 large): Approximately 4g protein
    • Seasoning: Paprika, cumin, salt, pepper
  • Macros(Approx.):
    • Protein: 53
    • Carbs: 38 (from sweet potato)
    • Fat: 6g (depending on the cut of the meats)
    • Calories: ~400 calories
  • Serving Size: 1 serving

SHOPPING LIST​

If some of these, or all of them, look appealing to you, then go ahead and use the shopping list below to head to the store right now and start to stock your kitchen with everything you need to be successful at breakfast this week and next.

Proteins​

1. Egg Whites: 4 cups (approximately 84 grams of protein)
2. Greek Yogurt: 3 1/2 cups (about 60 grams of protein)
3. Low-Fat Cottage Cheese: 1 1/2 cups (about 42 grams of protein)
4. Grilled Chicken Breast: 4 oz (about 35 grams of protein)
5. Whey Protein Powder: 1 scoop (about 25 grams of protein)
6. Lean Beef Steak: 6 oz (about 40g protein)
7. Whole Eggs: 3 large
8. Cooked Turkey Breast: 10 oz (about 50g protein)
9. Pork Loin: 4 oz (about 23g protein)

Vegetables & Fruits​

1. Spinach: 1 cup, fresh
2. Apple: 1 medium
3. Cucumber: 1/2 medium
4. Papaya: 1/2 medium
5. Zucchini: 1 medium, grated
6. Raspberries: 1 cup
7. Bell Peppers: As needed (for frittata)
8. Onions: As needed (for frittata)

Carbohydrates​

1. Sweet Potato: 2 large
2. Acorn Squash: 1/2
3. Oatmeal: 1 cup

Herbs & Seasonings​

1. Deried Herbs (e.g., parsley, thyme)
2. Salt
3. Pepper
4. Cinnamon or Nutmeg
5. Lime
6. Vanilla Extract
7. Honey or Maple Syrup
8. Garlic
9. Paprika
10. Cumin

Notes:​

• Buy Cooking spray (for cooking) – I like Avocado Oil and I use a very light spray to not add too many calories to my cooking.
• Adjust the quantities based on the number of servings you plan to make for each recipe.

 

[FREAK]

Thanks for the info. Those sound good.

I will try a few. I enjoy cooking and learning new recipes.