5 Protein-Packed Recipes for Quick, Easy Breakfast Gains

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When the notion of meal prepping comes to mind we automatically think of preparing our lunches and dinners to eat for the week so we can stay on track with our nutrition goals. However, the thought of preparing your breakfast for the next day or the entire week ahead of time rarely crosses our mind.

Those rushed mornings when you forgot to set the alarm or hit the snooze one too many times can lead you to fueling your body with only your morning coffee or the box of donuts and pastries sitting in the office kitchen. By preparing ahead of time for a busy morning you can avoid starting your day with poor nutritional decisions.

Some of you may perform intermittent fasting and can function without a hearty, protein-packed breakfast. But, many of us feel weak and need to get some calories, carbohydrates, and protein into our system before we start our workday or crush an early morning workout.

These 5 protein-packed breakfasts are easy to prepare the night before, will give you an extra 10-15 minutes of sleep in the morning, and provide a healthy, macronutrient-packed meal for the individual who’s always on the go.

Brently Rousset demonstrates how to make a quick, easy and gains-inducing breakfast in a cup.

5 High Protein Breakfast Recipes

#1 – MTS Machine Whey Protein Sludge

Ingredients:

  • 1 scoop MTS Whey (flavor of your choice)
  • ½ cup Dry Oats
  • ½ cup Blueberries
  • Dash of Cinnamon
MTS Whey

Click here to order Machine whey now.

Recipe:

  1. Combine scoop of whey protein, oats, and cinnamon and mix together.
  2. Slowly add water to the dry mix stirring slowly until you’ve reached a thick, batter like texture.
  3. Top with blueberries or your fruit of choice and enjoy.

Nutritional information:

  • Calories: 340
  • Fat: 6 grams
  • Carbohydrates: 40 grams
  • Protein: 31 grams

* You can make this quickly in the morning before you leave for work or throw in a Tupperware container to eat on the go because all you need is a little bit of water to make those #SludgeGains.

#2 – The Ultimate Breakfast Muffin

Ingredients:

  • 12 eggs
  • ½ cup Chopped Onion
  • ½ cup Sharp Cheddar Cheese
  • 6 strips Turkey Bacon
  • ½ teaspoon Salt
  • ¼ teaspoon Pepper
  • ¼ teaspoon Chili Powder

Recipe:

  1. Preheat oven to 350 degrees.
  2. Spray cups in muffin pan with non-stick spray.
  3. Cook turkey bacon in pan or microwave until crunchy and break into small pieces and set aside.
  4. Beat eggs in a large bowl until then stir in onion and spices.
  5. Using a 1/3 measuring cup spoon in the egg mixture into the muffin cups then top each egg mixture with pieces of the cooked turkey bacon.
  6. Place in oven and cook for 18-22 minutes.

Nutritional information (one muffin):

  • Calories: 360
  • Fat: 28 grams
  • Carbohydrates: 2 grams
  • Protein: 23 grams

You can keep these protein packed breakfast muffins in the refrigerator to heat up for 1-2 minutes in the microwave on your way out the door.

Eggs

#3 – Mug Full of Gains

Ingredients:

  • 3 Eggs
  • ¼ cup Shredded Cheddar Cheese
  • 1/3 cup Diced Bell Pepper
  • 1 tbs. diced Jalapeno
  • 1 cup Fresh Spinach
  • ¼ cup Diced Onion
  • Dash of Salt and Pepper

Recipe:

  1. Crack eggs into the mug and whisk until blended.
  2. Place mug in microwave and cook for 90 seconds.
  3. Take out mug and add the cheese, peppers, onion, jalapeno, and spices and stir everything together.
  4. Put back in microwave for 30 seconds, take out, and get to eating!

Nutritional information:

  • Calories: 300
  • Fat: 21 grams
  • Carbohydrates: 6 grams
  • Protein: 25 grams

#4  Nighttime Oats

StrawberriesIngredients:

  • ½ cup Dry Oats
  • ½ cup Low Fat Greek Yogurt
  • ½ cup Almond Milk
  • 1 Scoop MTS Machine Whey (flavor of your choice)
  • 3 Strawberries sliced in half
  • ¼ cup Blueberries
  • 1 teaspoon Stevia
  • Dash of Cinnamon

Recipe:

  1. Using a bowl or jar combine oats, yogurt, and almond milk and mix together.
  2. Add scoop of protein and Stevia and mix together.
  3. Top with fruit and cinnamon.
  4. Place in the refrigerator overnight
  5. Wake up and enjoy your oats cold or put in the microwave for 1-2 minutes and enjoy hot.

Nutritional information:

  • Calories: 450
  • Fat: 5 grams
  • Carbs: 52 grams
  • Protein: 48 grams

#5 – Mini Breakfast Burritos

Ingredients:

  • 6 Whole Wheat Tortillas
  • 12 Eggs
  • 1 cup Shredded Cheese
  • 1 cup Diced Bell Peppers
  • 1 cup Diced Onion
  • ¼ cup Diced Jalapeno
  • Seasonings of your choice

Recipe:

  1. Scramble eggs and veggies together until cooked.
  2. Take pan off heathen add cheese and mix until melted into the eggs.
  3. Portion out egg and veggie scramble evenly into 6 tortillas.
  4. Wrap tortillas in foil, place on plate, and put into the refrigerator.

* Upon wake up, unwrap your desired number of breakfast burritos, microwave for 60 seconds, wrap back in the foil, and get your day started.

Nutritional information (for each burrito):

  • Calories: 360
  • Fat: 19 grams
  • Carbohydrates: 27 grams
  • Protein: 23 grams

Make Those Breakfast Gains

Whether you don’t have time in the morning to make breakfast or just want to grab an extra 20 minutes of sleep, these 5 quick, protein-packed breakfasts give you the option to start your morning in a healthy manner. By incorporating your breakfast meals into your weekly meal prep you are setting yourself up for success to meet your macronutrient goals from morning until night.

Let us know what you think of these recipes after you try them in the comments section below. If you have any of your own quick, protein-packed breakfast ideas we’d love to hear them.
Check out other recipes and fitness advice on the Tiger Fitness Squad YouTube channel and follow us on Instagram @thebrentness and @ryanrodal for daily fitness motivation.

Let’s make those breakfast gains together!

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Name: Brently Rousset

Bio: Born, raised, and currently residing in beautiful San Diego, CA, I've been around some form of fitness almost my entire life. My mom was an aerobics teacher at the local gym when I was in elementary school through middle school. My dad had a full home gym in the garage and raced mountain bikes professionally through my high school years. My parents engrained the importance of health and fitness into me from a young age. I started playing soccer in my elementary days only to leave it behind for my true loves of basketball and surfing.