As known, breakfast is the most important meal of the day but due to the frenetic life with which many have to deal, very often it is also the one to which we pay the least attention. Haste most often leads to foods rich in refined sugars but poor in nutrients, especially proteins .
To increase its consumption at breakfast, the foods that are best suited to be eaten during the first meal of the day are eggs , fish such as smoked salmon , cheeses , cereals , nuts and chia or flax seeds and tofu .
Even if you think that you need a lot of time to prepare a balanced and protein-rich breakfast, that’s not the case. In fact, there are solutions that require the use of just a few ingredients and which, consequently, are quick and easy to prepare.
Quick protein breakfasts
- Peach and cream smoothie
- Oat cake
- Blueberry protein pancakes
- Coconut Flour Pancakes
- Pumpkin smoothie
Peach and cream smoothie
- 2 fresh peaches, sliced and cored
- A cup of 2% cottage cheese .
- A spoonful of maple syrup
- A teaspoon of vanilla extract
- A cup of ice
Place the cut peaches in the blender and blend until blended.
Add the ricotta, maple syrup and vanilla extract and blend until creamy.
Add ice to taste and blend again.
Oat cake
- Half a cup of non-instant oats
- 3/4 cup unsweetened vanilla almond milk
- 1 – 2 scoops vanilla protein powder (25g)
- Half a spoonful of chia seeds
- Half a teaspoon of vanilla extract
- 1/4 teaspoon cinnamon
- For the garnish , berries , almonds, walnuts or flakes of dark chocolate .
This recipe needs to rest for a few hours in the fridge, so it must be prepared the night before than when you want to eat it for breakfast.
Combine oats, almond milk, protein powder, chia seeds, vanilla extract and cinnamon in a bowl.
Mix until the mixture is homogeneous, then cover the container and place it in the refrigerator.
Leave to rest overnight.
In the morning take out of the refrigerator. If the mixture is too thick, a little almond milk or water can be added at this stage.
Add the ingredients you have chosen for the garnish and pour them over the mixture.
Blueberry protein pancakes
- 1/4 cup liquid egg whites
- One scoop of vanilla protein powder
- Half a mashed banana
- Almond milk if needed
- 1/4 cup fresh or frozen blueberries
In a small bowl beat together the egg whites and protein powder with a fork or whisk until all the powder is dissolved. Add the mashed banana and blueberries.
If the mixture seems too thick, add a little almond milk to soften it.
Pour a drizzle of oil into a medium sized non-stick frying pan and turn the heat to medium-low.
Pour in the pancake batter and cook for a few minutes, until you realize the pancake is set enough to flip.
Gently turn it over and continue cooking for another 2 to 3 minutes.
Remove from the heat and place the pancake on a plate, adding your favorite toppings .
Coconut flour pancakes
- A mashed ripe banana
- One large egg + one egg white
- Half a teaspoon of vanilla or almond extract
- 3 tablespoons of coconut flour
- 1/4 teaspoon baking powder
- For the topping: blueberries, chocolate chips , nuts, fresh fruit, maple syrup, coconut yogurt , or chopped nuts
Combine the mashed banana, egg and egg whites and vanilla extract in a bowl. Mix and add the coconut flour and baking powder, previously mixed together.
If you want, you can also add chocolate chips or chia seeds to the base batter.
Heat a large skillet over medium heat and grease the bottom with a drizzle of oil.
Divide the batter into three small portions , which will correspond to as many pancakes and pour them gently onto the pan one at a time. Use the back of a spoon to form a circular pancake shape.
Reduce the heat to medium-low and cook for 2 to 3 minutes , until the underside of the pancake is golden brown. Gently flip and cook for another 2 to 3 minutes , until cooked through.
Transfer to a plate and add toppings of your choice.
Pumpkin smoothie
- One and a half large banana cut into small pieces
- Half a cup of squash
- 2 tablespoons cashew butter
- Half a teaspoon of spices
- 1/4 teaspoon cinnamon
- 25 grams of vanilla protein powder
- For the toppings: banana slices, granola or chocolate chips
Place the frozen banana chunks, squash, cashew butter, spices and protein powder in a blender.
Blend until a homogeneous mixture is obtained . If it is too thick you can add a little milk or water.
Garnish as desired
