Indulge in this healthy version from Harris-Pincus. Mix 1 egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Pour in a mug, and microwave for one minute. Top with cinnamon. Per serving: calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber. The best part, however, is how customizable this is. Swap out the low-carb wrap for a whole-grain option, trade the salmon for chicken or eggs, and use any type of veggies you like. Per serving: calories, 29 g protein, 16 g fat, 22 g carbs, 15 g fiber.
Make a big batch over the weekend: Bring water to rolling boil on stove, place 6 eggs in pan, cover, and remove from heat. Let it sit for 12 minutes. Per serving: calories, 15 g protein, 10 g fat, 20 g carbs, 3 g fiber. Cook 1 min and 30 seconds, stir in a beaten egg, and microwave for another 30 to 45 seconds.
Go ahead and add desired toppings such as berries, chocolate chips, nuts, or seeds. Tacos are an anytime food, as shown by this recipe for breakfast tacos, courtesy of Jerlyn Jones, RDN. The beans and eggs provide protein, while the avocado provides healthy fats and the veggies bring the vitamins. Plus, it's perfectly portable.
Per serving: calories, 22 g protein, 20 g fat, 47 g carbs, 14 g fiber. Who doesn't love toast in the morning? But the regular butter-and-jam variety is a little better than a doughnut when it comes to nutrition. Add protein and nutrients with Jones' toast. Start with one slice of whole-grain bread, spread it with 1 tablespoon nut butter of your choice, and sprinkle with 1 tablespoon chia seeds. This combo provides protein along with a hefty dose of fiber and fats. Per serving: calories, 10 g protein, 14 g fat, 21 g carbs, 10 g fiber.
Eggs, canned salmon, and feta are the only ingredients in the Mediterranean breakfast muffins that Rima Kleiner, RD , author of Dish on Fish , makes. They pack plenty of protein and healthy fats, all in a portable, tasty package. Make a large batch and freeze extras to be microwaved on busy mornings.
Per serving: calories, 27 g protein, 22 g fat, 2 g carbs, 0 g fiber. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All. Chelsea Kyle. How Much Protein To Eat In The Morning "Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning," says Kelsey Lorencz, a registered dietitian and founder of Eating With Heart Nutrition.
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DronG Getty Images. MusicianAtHeart Getty Images. Victoria Pearson Getty Images. OksanaKiian Getty Images. Sohadiszno Getty Images. Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group. Anika Christ is a registered dietitian, personal trainer, and the director of client optimization at Life Time. Optimize your nutrition and fill in nutrient gaps with daily essentials and specialty supplements.
Life Time Member App. Nutrition Tips. Wondering how much protein you actually need? Learn more about this macronutrient and how to get it from healthy sources. Keep the conversation going. Go to Facebook Group.
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