Starting your day with a high-protein breakfast can help kick start your day by fueling your body, supporting muscle growth, and boosting energy levels. Mornings can be busy making it hard to whip up a nutritious meal. That’s where meal prep comes in. By preparing your breakfasts ahead of time, you will save time in the morning while ensuring you get the fuel your body needs. Meal-prep can help you stay on track with your health and fitness goals while making mornings stress-free. Try these recipes and find your favorites! Here are five delicious, protein-packed breakfast recipes that are perfect make-ahead meals.
1. Overnight Protein Oats (25g Protein per Serving)
Oats are a great source of fiber, and when combined with protein powder and Greek yogurt, they become a powerhouse breakfast.
Ingredients:
– ½ cup rolled oats
– 1 scoop vanilla protein powder
– ½ cup Greek yogurt
– ½ cup almond milk
– 1 tbsp chia seeds
– ½ tsp cinnamon
– ½ cup mixed berries
Instructions:
- Mix all ingredients in a jar or airtight container.
- Stir well and refrigerate overnight.
- In the morning, give it a stir and enjoy cold or warmed up.
Meal Prep Tip: Make multiple jars at once for a grab-and-go breakfast all week!
Egg and Turkey Sausage Muffins (20g Protein per Muffin)
These protein-packed muffins are easy to make and perfect for busy mornings.
Ingredients:
– 8 large eggs
– ½ cup shredded cheese
– ½ cup diced bell peppers
– ½ cup cooked turkey sausage
– ¼ tsp salt & pepper
Instructions:
- Preheat oven to 350°F (175°C) and grease a muffin tin.
- Whisk eggs, then mix in cheese, veggies, and turkey sausage.
- Pour mixture into muffin tins and bake for 18-20 minutes.
- Let cool, then store in the fridge or freezer.
Meal Prep Tip: Reheat in the microwave for 30 seconds when ready to eat.
High-Protein Chia Pudding (22g Protein per Serving)
Chia seeds absorb liquid to form a pudding-like texture, and when paired with protein powder and Greek yogurt, they make a creamy, satisfying breakfast.
Ingredients:
– 3 tbsp chia seeds
– 1 cup unsweetened almond milk
– ½ cup Greek yogurt
– 1 scoop protein powder
– 1 tsp honey or maple syrup
– ½ tsp vanilla extract
Instructions:
- Combine all ingredients in a bowl or jar.
- Stir well, cover, and refrigerate overnight.
- In the morning, give it a mix and top with fruit or nuts.
Meal Prep Tip: Make 2-3 servings at a time and store in individual containers.
Cottage Cheese and Berry Protein Parfait (30g Protein per Serving)
This no-cook breakfast is quick, delicious, and packed with protein.
Ingredients:
– 1 cup cottage cheese
– ½ cup mixed berries
– 1 tbsp chopped almonds or walnuts
– 1 tsp honey
Instructions:
- Layer cottage cheese, berries, and nuts in a jar.
- Drizzle with honey for a touch of sweetness.
- Store in the fridge and enjoy within 3-4 days.
Meal Prep Tip: Use a mason jar for an easy, portable breakfast.
High-Protein Banana Pancakes (20g Protein per 2 Pancakes)
These flourless pancakes are made with simple, protein-rich ingredients.
Ingredients:
– 1 banana
– 2 eggs
– 1 scoop protein powder
– ¼ tsp cinnamon
– ½ tsp baking powder
Instructions:
- Mash the banana, then whisk in eggs and protein powder.
- Stir in cinnamon and baking powder.
- Heat a skillet over medium heat and cook pancakes for 2-3 minutes per side.
- Let cool, then store in the fridge or freezer.
Meal Prep Tip: Reheat pancakes in a toaster or microwave before serving.