Excessive-Protein Breakfast Meal Prep Concepts: The 11 Greatest Choices

Prioritizing protein, particularly at breakfast, has quite a few advantages. However a significant barrier is time. These morning minutes are treasured and while you’re speeding, you want one thing you may seize rapidly. That’s why we’ve rounded up the perfect high-protein breakfast meal prep concepts.

Why is protein necessary at breakfast?

The thrill round protein can’t be ignored. Protein incorporates important amino acids—the constructing blocks of our physique’s tissues. Meaning protein helps you construct and restore muscle and different tissues. To not point out, protein is vital for producing hormones and different elements that assist our our bodies run correctly.

You could overlook the essential organic capabilities which can be occurring with protein in your physique, however you may seemingly really feel its results on satiety, or fullness, after you eat. Centering breakfast round protein can scale back meals cravings¹ and aids in urge for food regulation². Plus, it’s been discovered that beginning your day with a high-protein breakfast can enhance your blood sugar ranges³ and coronary heart well being⁴ long run.

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Protein wants range primarily based on age, weight, and your objectives. For example, somebody wanting to achieve muscle might have 1.4-2.0 grams of protein⁵ per kilogram of physique weight. The naked minimal is the beneficial dietary allowance⁶ of 0.8 grams of protein per kilogram of body weight. Mainly, virtually a 3rd of your consumption must be at breakfast time.

Perhaps you already know that you simply want protein at breakfast, however battle to make a meal that will get you excited to your morning. 1,000,000 issues are competing to your time while you first get up, and making breakfast can typically fall to the underside of the listing. That’s the place meal prepping is available in clutch.

Round right here, we’re main followers of constructing meals as soon as and reaping the advantages for a number of days. Not solely will you may have breakfast able to go, however you will not have as many dishes to do, both. A win-win.

Under, you’ll discover 11 high-protein breakfast concepts that may be made forward so you may have a scrumptious breakfast able to kick off your day. Bonus: They’re all sourced from registered dietitians.

The perfect high-protein breakfast meal prep concepts

1. Excessive-Protein Breakfast Burritos

Breakfast burritos are a household favourite and may be made in a wide range of methods. Although historically, breakfast burritos include eggs or meat, this recipe by Melissa Altman-Traub MS, RDN, LDN packs in 20 grams of plant-based protein. You may as well double the recipe and freeze the burritos for a handy grab-and-go breakfast.  

Get Melissa Traub’s recipe right here

2. Copycat Starbucks Egg Bites

Are you a fan of the tasty egg bites at Starbucks however wanting to avoid wasting cash? You possibly can affordably make them at dwelling with this simple recipe from Julie Andrews, RDN, the registered dietitian behind The Wholesome Epicurean. In simply quarter-hour, you’ll have breakfast for the week. Every egg chew has round 7 grams of protein, so it’s possible you’ll want multiple to hit your protein goal.

Get The Wholesome Epicurean’s recipe right here

3. Savory Quinoa Breakfast Bake

Sure, you may have quinoa for breakfast! Not solely does this filling bake include 27 grams of protein per serving, nevertheless it’s additionally loaded with fiber and veggies. The recipe from dietitian Alex Evink, RD, at Reasonably Messy RD makes 4 servings, so that you’ll have breakfast leftovers to take pleasure in later. To not point out, it’s gluten-free.

Get Reasonably Messy’s recipe right here

4. Sausage and Spinach Egg Muffins

Protein, examine. Vitamin C, examine. Fiber, examine. Dietitian Heather Mangieri, MS, RDN, CSSD, founding father of Heather Mangieri Vitamin, has all of the bases lined together with her egg muffin recipe. You can also make these egg muffins in a silicone muffin pan ($10) for simple clean-up. Three muffins have 20 grams of protein and are good for on-the-road munching.

Get Heather Mangieri’s recipe right here

5. Turkey Sausage Breakfast Casserole

Turkey sausage is a superb lean supply of protein for breakfast. Add in some antioxidant-rich candy potatoes, and also you’ve bought the right mix of candy and savory. Dietitian Sarah Schlichter, RD, founding father of Bucket Listing Tummy shares a recipe that has 29 grams of protein per serving. Most breakfast casseroles may be prepped upfront so you may simply feed your self and your loved ones for the week.

Get Bucket Listing Tummy’s recipe right here

6. Cheesecake In a single day Oats

Should you’ve bought an early-morning candy tooth, that is what breakfast goals are product of. On this recipe by Evink, you get to take pleasure in a dessert-like breakfast with a whopping 37 grams of protein. Whereas oats include a small quantity of protein on their very own, the majority of the protein comes from Greek yogurt and added protein powder. (We love Simply Substances protein powder due to its easy elements and no synthetic sweeteners.)

Get Reasonably Messy’s recipe right here

7. Excessive-Protein Baked Oats

Oats present long-lasting power, are nice for digestion, and are tremendous versatile. Baking oats is a good way to make a big quantity forward of time for on-the-go breakfasts through the work week. This recipe, cooked up by dietitian Alyssa Pacheco, RD, founding father of The PCOS Nutritionist Alyssa, is paying homage to banana bread and incorporates 42 grams of protein.

Get The PCOS Nutritionist’s recipe right here

8. Mini Veggie Strata Muffins

Increase your veggie consumption by making an attempt these mini strata muffins by Lisa Andrews, RD, LD, founding father of Sound Bites Vitamin. The recipe makes 12 muffins, so that you’ll have the ability to retailer away breakfast for future mornings. It’s additionally a good way to make use of up any barely stale bread you may have laying round and every muffin has 12 grams of protein per serving.

Get Sound Bites Vitamin’s recipe right here

9. Pesto Breakfast Sandwiches

Generally we want a recipe that shakes issues up and will get us out of our breakfast rut. That is a type of recipes. Dietitian Elysia Cartlidge, RD, founding father of Haute & Wholesome Residing, shares the right way to make these pesto breakfast sandwiches that present 20 grams of protein, style nice, and freeze simply for these weeks that you simply simply want one thing fast and attractive.

Get Haute & Wholesome Residing’s recipe right here

10. Excessive-Protein Cinnamon Roll In a single day Oats

Whereas scrumptious, a cinnamon roll isn’t precisely excessive in protein…however these in a single day oats have 51 grams. Get the flavors of the enduring pastry you crave with the additional advantage of getting a satiating, high-protein breakfast. With this plant-based recipe by dietitian Tori Vasko, RD, founding father of Simple Chickpeasy, you’ll prime high-fiber in a single day oats with protein-packed icing.

Get Simple Chickpeasy’s recipe right here

11. Peanut Butter Protein Bars

Final, however positively not least, we’ve bought a traditional protein bar recipe. Pre-packaged protein bars are nice in a pinch, however selfmade variations often style higher and are fairly simple to make your self. These protein bars from Cartlidge are filled with fiber and have 14 grams of protein.

Get Haute & Well being Residing’s recipe right here