Simple High-Protein Breakfasts (Made With Real Food)

All of these breakfast options are between 25-30g clean protein and under 400 calories.

Kefir Chia Pudding:

Ingredients:
  • 2 tbsp chia seeds

Directions:

  • Add to a jar and stir; place in the fridge overnight. 
  • In the morning, mash half a banana in a small bowl (this is your sweetener), stir in the chia pudding and some unsweetened coconut, and sprinkle with cinnamon. 
  • Slice a 1/2-1 kiwi WITH skins left on (the skins have so much fibre and gut-healthy nutrients!).
  • Enjoy this all as is or drizzle 1 tsp raw honey on top. 

*Kefir contains up to 3 times more diverse probiotic strains than standard yogurt, making it an amazing way to start your day. If you are not able to make your own, you can purchase it from the store; just be sure there are no sweeteners or additives in it.
*Kiwis have an enzyme called actinidin that aids in protein digestion. Cinnamon helps balance blood sugars!

Cottage Cheese Egg Salad

2 eggs only have around 15g of protein; by combining it with cottage cheese, you can have up to 25-28g of protein for your breakfast, which keeps you full and satisfied for hours without a large amount of calories. 

Ingredients:
  • 2 large eggs, soft boiled (method below)
  • 1/4-1/2 avocado (depends on size)
  • 1-2 slices of whole grain, long fermented sourdough toast

Directions:

  • Mash everything together and spread over toast. 
  • *Can include 1/2 sliced kiwi as a side for optimal digestion of the proteins.
  • Soft boiled eggs: It is always best to leave the yolks somewhat runny when cooking eggs and boiling or poaching are two of the healthiest ways to cook them. When you leave the yolk partially runny, you are preserving all the heat-sensitive vitamins like vitamin A and B, as well as antioxidants. Best done with farm-fresh eggs.
  • Method: bring water to boil. Place two large eggs into the boiling water and set timer for 7.5-8 minutes. Remove immediately and run under cold water (to stop the cook right away). Peel and mash into your bowl. 
Note: The amount of time you boil will depend on the size of your eggs.

Cottage Cheese/Pumpkin Seed Bowl


Cottage cheese is packed with casein proteins, which are great for muscle recovery, and also contains live cultures (if purchasing a high-quality brand). These are slow-digesting proteins that are great for your gut microbiome and help to keep you full longer. 

Ingredients:
  • 1/2 banana, sliced
  • 1 kiwi with skins left on (for the added enzymes and fibre)
  • 1 tbsp raw pumpkin seeds for added magnesium and zinc (best taken in the first half of your cycle if you are a cycling woman)
  • 1 tsp honey drizzled on top 
  • sprinkle of cinnamon

Greek Yogurt Bowl


My homemade yogurt recipe can be found HERE: https://www.youtube.com/watch?v=eZe5CUvPQWE&t=3s
Ingredients:
  • 1 cup greek yogurt (a clean brand or homemade)
  • 1/2 cup fresh berries/banana
  • 1 tbsp chopped walnuts
  • sprinkle with cinnamon

Avocado Egg Plate

Ingredients:
  • 2 soft boiled eggs/ 1tsp fresh butter
  • 1/4-1/2 avocado (depends on the size)
  • 1 kiwi with skins left on

**My homemade cultured butter recipe HERE: https://www.youtube.com/watch?v=Y9Jzcj3UYcs 
**My cottage cheese recipe HERE: https://www.instagram.com/p/DX65tlcAcin/
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