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3 Easy High Protein Breakfast Ideas **for weight loss**
Today, I’m sharing 3 easy high protein breakfast ideas that you can use for your weight loss goals. Protein is a huge component to achieving a weight loss goal because it helps to protect muscle mass while losing weight. Test out any of these high protein breakfasts for your weight loss journey!
🥜Vanilla PB Smoothie
Ingredients:
-10 oz. coconut milk
-1/2 serving vanilla protein powder *increase if you want more protein
-1/2 cup greek yogurt *increase if you want more protein
-2 Tbsp. Peanut butter
-1 Tbsp. Chia seeds
-1/2 banana OR 1/2 cup frozen cauliflower rice if carb sensitive
-1/2 tsp. Vanilla extract
🍓Berries + Cottage Cheese
(Can swap cottage cheese for greek yogurt or plant-based yogurt with 1 serving protein powder stirred in)
Ingredients:
-1 cup full-fat cottage cheese (or plant-based yogurt + protein powder stirred in)
-1/2 cup frozen berries, thawed (or heated up)
-Coconut flakes
*can add nut butter, nuts/seeds depending on how active/how hungry you are.
🌯Breakfast burrito (from the 21 Day Intermittent Fasting Program👇🏻)
https://www.autumnellenutrition.com/product-page/the-ultimate-21-day-intermittent-fasting-program
Ingredients:
-1 coconut or jicama wrap
-2-3 eggs (can do chopped tempeh for plant-based swap)
-1/4 cup red onion
-Butter/coconut oil
-Everything but the bagel seasoning
-1/2 avocado
-optional 1 oz. shredded cheese
-optional hot sauce
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That’s really good all right guys we’re talking three high protein breakfast ideas that you can use to keep your weight loss goals they’re fast they’re easy they’re really good and you can use them as a traditional breakfast or a break fast if you’re using intermittent fasting so we’re first going to dive
Into my favorite type of high protein breakfast and that’s a smoothie but we’re going to be making a peanut butter vanilla smoothie now for the smoothie we have two different sources of protein we have a protein powder but we also have greek yogurt i use a full fat greek
Yogurt so that you also get the fat to keep you satiated and satisfied and to prevent sugar cravings so we’re going to use a half of a serving of protein powder and a half a cup of greek yogurt that looks roughly about right this will combine to about 20 grams of protein so
If you want it to be a little bit higher then you can double up on either the greek yogurt or the protein powder to get you up to about 30 grams of protein so we have our protein component drooling always drooling during recipe videos now to make sure that this recipe
Is going to work for a weight loss goal we need the fat and the fiber so for the fat and fiber components we’re going to be using chia seeds as well as peanut butter now i’m going to use about a tablespoon of chia seeds and that
Provides both fat and fiber and then i’m going to use for that really peanut buttery taste to get also that fat in there as well i’m going to use about two tablespoons of peanut butter if you are working out a lot or if you have higher energy needs you can use another
Tablespoon of the chia seeds that also help to bump up the fiber content as well especially for weight loss people often ignore or try and remove the fat it was actually really important to prevent sugar cravings the sugar cravings are what going are going to be what really work against your goals and
Really spike that storm hormone insulin so it’s crucial to get the fat to stimulate the satiety hormone cholecystokinin okay so now to add a little more of vanilla flavor should i open this before the video started all right that always works so now for a little bit extra vanilla flavor i’m
Going to just add in some vanilla extract you can use about a half teaspoon and that helps just add a little bit more vanilla flavor without adding in more sugar or the sweetness component i am going to use about a half of a small banana but if you are more
Carbohydrate sensitive and if you don’t tolerate sugar very well at all then you can just swap this out for either a half cup of cauliflower rice or like a half of an avocado so now i’m just going to blend this up and eat everything in the process So we have our peanut butter high protein vanilla e smoothie i forgot to mention this in the beginning i used a coconut milk base but you can also use any type of unsweetened nut milk as well oh my gosh that’s really good so now for the topping wow that one is
Really good so for the topping i’m just gonna add on some unsweetened toasted coconut flakes this just helps to give everything a little bit more crunch especially if you like to chew your food this is a good way to kind of hack it with a smoothie this
Is insane actually it might be my new favorite smoothie the vanilla extract adds so much extra flavor without adding on sugar that would work against your weight loss goals that’s really good nailed it second high protein meal we’re going to be making a really really easy meal it’s just a cottage cheese bowl
Which you can also use greek yogurt you can also use a plant-based yogurt that you stir protein powder into i love cottage cheese because it’s so high in protein it’s actually surprisingly high in protein but you probably either love cottage cheese or you hate cottage cheese let me know in the comments if
Your team cottage cheese or if your team i hate cottage cheese people have strong feelings about cottage cheese cottage cheese is one of the best sources of protein because already it’s a vegetarian-based source of protein but it’s also surprisingly rich in protein it’s even more rich than
Greek yogurt and it’s something that you can bring with you just on the go this container has 19 grams of protein typically about a cup is going to provide you about 24-25 grams of protein though a lot packed in a small situation but you can obviously increase this if
You want to have even more protein so if you want 30 grams or if you want 35 grams do about a quarter one and a quarter cups of cottage cheese or if you’re going to be using a plant-based swab just get a plant-based yogurt and then stir in a serving or
Serving and a half of a protein powder what’s really great about this one is you can bring it with you on the go it requires zero prep it’s so easy but this provides a really fast easy source of protein that you do not have to prepare or cook in any way
I’m creamed cottage cheese for sure instead of fresh berries which can go bad really quickly i like to use frozen berries and you can have this especially if you’re bringing with you on the go to have as a break fast with intermittent fasting you can allow the frozen berries
To thaw out and it helps to add the blueberry e flavor into the cottage cheese so i’m gonna use about a quarter cup here you can see that it definitely is gonna be a lot better once it’s thawed you can just stir it in and look
How close it is like movie magic it gets the cottage cheese be all infused with the blueberry flavor so especially once this has been sitting in the fridge for even like 30 minutes or so it’ll completely thaw out and provide the berry flavor throughout the cottage cheese and since it’s a frozen fruit
That you’re stirring in it means that you don’t have to use as much of the fruit and as much of the sugar to get that same flavor so especially for weight loss we want to minimize sugar as much as possible while still maximizing the flavor using frozen fruit is an easy
Way to do that and then again for that crunchy crunching crunchy topping you can use either coconut flakes or you could use nuts or seeds whatever you prefer i just have these pretty much always on hand i love it so much so you can just top it with some
Coconut flakes i’m gonna use probably about three tablespoons or more green cottage cheese two macaroons all the way pro tip take the blueberries and heat it up just over like a small pan until the juices starts to release and then add it on and it’s just like a warm porgy
So good okay so the last meal we have is my breakfast burrito from my 21 day intermittent fasting program growing up in southern california i love breakfast burritos but they are loaded with like hashbrowns potatoes a wheat tortilla wrap all the things that are really going to work against your weight loss
Goals so instead i made a few swaps here but it still is amazing and really loaded up with protein so we’re going to start off with eggs eggs are really great source of protein although it’s not as rich in protein as you’d probably think each egg only has about six grams
Of protein so we’re going to be using three eggs that’ll get us to about 18 grams and then we’re also going to be adding in some cheese to help bring it up a little bit further you don’t have to use cheese but you can if you want to
To get the protein higher or you could just add in another egg or two be like rocky except not raw bowls before we scramble those up i’m going to put in a quarter cup or so of onions technically guys this recipe is supposed to have red
Onions i don’t have red onions right now so we’re going to use white onions or yellow onions we’re going to toss these into a pan over medium heat i’m using some grass-fed butter in the base but you can use coconut oil if you want we’re just going to add some salt okay
So while that’s cooking down a little bit we’re going to now just scramble up our eggs now just like normal scrambled eggs we’re just going to add this straight into the pan over medium heat so while that cooks a little bit we’re also going to get that cheese ready so
This is totally optional if you don’t want cheese you don’t have to add cheese but it does help to provide quite a boost of protein so cheese just like eggs is really rich in both protein and fat and if you’re getting a grass-fed option you also get that added perk of
Vitamin k2 which is kind of hard to get from other food sources you can use an ounce if you’re looking to get that extra full six grams to get us to a total of about 24 grams of protein for this meal i like to usually add my
Cheese in at this stage because it just helps to melt it a little bit so once it’s mostly cooked you can add in your cheese if you’re using it and that’ll just help to melt the cheese get it into the eggs as well so i’ve really been loving these coconut wraps it’s just
Pure coconut it’s awesome so you don’t have to worry about the insulin spiking effects of like a wheat tortilla you can use a coconut one instead one thing to watch out for with a lot of these coconut wrap brands that they usually have cassava flour and cassava flour or
Tapioca starch is really insulin spiking so you don’t want to be opting for the coconut brands that also have some type of starch in there too otherwise it kind of defeats the purpose from a weight loss goal perspective see it says just organic coconut meat organic coconut water organic coconut oil turmeric
Powder and that’s it so that’s what you want to see in the ingredients you don’t want it to have cassava you don’t want it to have tapioca okay now for like what makes this so magical so first we have avocado you can’t have a breakfast burrito and not have avocado you just
Can’t so we’re going to add an avocado which gives us both the fat and the fiber so remember we want protein fat and fiber with your meal to make sure that you’re satisfied and not going to be craving sugar lay that out so it’s all ready load up i don’t even know if
This will fit actually we might need a second wrap so now we have the everything but the bagel seasoning i really like using this because it literally just tastes like a bagel so it’s really good to just top your eggs with to give it like that bagel shop
Vibe if you want to you can also add on hot sauce or you can just leave it as is but oh my gosh i’m really excited to eat this So good this will make you feel so satisfied too now if you really like the smoothies as an option for a high protein breakfast meal definitely recommend that you check out this video next amazing recipe one of my favorite smoothies also if you’re new to my channel and you love this
Science fact information make sure you subscribe right here come out new videos every tuesday and thursday alright guys thanks so much for tuning in and i’ll see you in my next video