Power-Packed Breakfast: 4 High-Protein Zone Recipes to Kickstart Your Day by Coach JKH
Starting your day with a high-protein breakfast not only fuels your body but also keeps you energized and satisfied until your next meal. These four Zone-friendly recipes are not only delicious but also packed with protein to support your active lifestyle. Let’s dive into these nutritious and easy-to-make breakfast options!
1. Protein-Packed Veggie Omelette
Ingredients:
- 2 large eggs
- 1/4 cup diced bell peppers
- 1/4 cup diced onions
- 1/4 cup chopped spinach
- 1/4 cup diced tomatoes
- Salt and pepper to taste
- 1 tsp olive oil
Instructions:
1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
2. Heat olive oil in a non-stick skillet over medium heat.
3. Add bell peppers, onions, and tomatoes to the skillet. Sauté until softened.
4. Add spinach to the skillet and cook until wilted.
5. Pour the beaten eggs over the veggies in the skillet.
6. Allow the eggs to set for a few seconds, then gently lift the edges with a spatula and tilt the pan to let the uncooked egg flow to the edges.
7. Once the omelette is mostly set, fold it in half and cook for another minute or until cooked through.
8. Serve hot with a side of sliced avocado or whole grain toast.
Macros (per serving):
Calories: 250
Protein: 18g
Carbohydrates: 10g
Fat: 15g
2. Greek Yogurt Parfait
Ingredients:
- 1/2 cup Greek yogurt (unsweetened)
- 1/4 cup fresh berries (such as strawberries, blueberries, or raspberries)
- 2 tbsp granola
- 1 tbsp honey (optional)
Instructions:
1. In a glass or bowl, layer Greek yogurt, berries, and granola.
2. Drizzle honey on top if desired.
3. Repeat layering if necessary.
4. Serve immediately and enjoy!
Macros (per serving):
Calories: 220
Protein: 18g
Carbohydrates: 30g
Fat: 5g
3. Turkey and Spinach Breakfast Wrap
Ingredients:
- 1 large whole wheat or low-carb tortilla
- 2 slices turkey breast
- 1/4 cup cooked quinoa
- 1/4 cup cooked spinach
- 1/4 avocado, sliced
- Hot sauce or salsa (optional)
Instructions:
1. Lay the tortilla flat on a plate.
2. Layer turkey slices, cooked quinoa, cooked spinach, and avocado slices in the center of the tortilla.
3. Drizzle with hot sauce or salsa if desired.
4. Fold the sides of the tortilla towards the center, then roll tightly to form a wrap.
5. Cut in half diagonally and serve.
Macros (per serving):
Calories: 320
Protein: 25g
Carbohydrates: 25g
Fat: 15g
4. Protein-Packed Breakfast Smoothie
Ingredients:
- 1 scoop protein powder (vanilla or chocolate flavored)
- 1 cup unsweetened almond milk
- 1/2 frozen banana
- 1/4 cup oats
- 1 tbsp almond butter
- 1/2 tsp cinnamon
- Ice cubes (optional)
Instructions:
1. In a blender, combine protein powder, almond milk, frozen banana, oats, almond butter, and cinnamon.
2. Blend until smooth and creamy.
3. Add ice cubes if desired and blend again until well combined.
4. Pour into a glass and enjoy immediately.
Macros (per serving):
Calories: 380
Protein: 30g
Carbohydrates: 35g
Fat: 15g
These high-protein breakfast recipes are not only delicious but also perfect for those following the Zone Diet or anyone looking to start their day on the right foot. Incorporate these nutritious meals into your morning routine to fuel your body and crush your fitness goals!
Coach JKH CrossFit Risng Sun East Nashville.
