I don’t like to use the term “diet” to describe my or my client’s food choices. Instead, I use the term “food values”. I define food values as the list of food characteristics that have a certain level of importance to that individual. It’s how my clients are able to determine their ideal “diet” and make food choices that align with their:
- personal goals (health, fitness and/or performance related)
- moral, cultural and ethical beliefs
- lifestyle
Want to know how to determine your food values? Here is the process I use to help my clients identify their ideal diet.
Let’s use me as an example. I have specific performance and body composition goals where I need to eat a high amount of protein. I also avoid gluten and dairy because I am sensitive to them. And I try to consume as many micronutrients as possible throughout the day so that I can feel my best and delay aging.
Since those are the things that are most important to me, my meals and snacks usually contain at least 25g of protein, and I aim for 1.8-2g of protein per kilograms of bodyweight. To meet these protein goals I choose meals based on my protein source. In other words, I make sure that all of my meals start with at least one high-protein ingredient. My favorite high-quality, high-protein ingredients that are nature-based are eggs, bone broth, collagen peptides, and beef protein powder.
Below is a list of breakfast recipes that align with someone who has a food value of consuming a high amount of healthy protein each day. Maybe it’s because you’re recovering from injury, or maybe because you’re working on gaining lean muscle. And the best thing about recipes is that you can tailor them to fit your needs. You can follow these recipes exactly or change them to align with your own food values.
If you’re vegan, swap out the beef protein powder with your favorite plant-based brand. If you’re not a fan of blueberries, omit them or use another fruit in it’s place. Have fun swapping out the ingredients as you see fit or try something new!
Here are 4 of my favorite high-protein breakfast recipes:
1. Bone Broth Breakfast Bowl (27g protein)
Bone broth has gained significant popularity in recent years due to its numerous health benefits. Packed with essential nutrients such as collagen, amino acids, and minerals like calcium, magnesium, and phosphorus, bone broth is renowned for its ability to support joint health, improve gut health, and promote healthy skin, hair, and nails. Its rich collagen content aids in strengthening bones and promoting muscle repair, making it a valuable addition to the diet of athletes and fitness enthusiasts.
Furthermore, the gelatin in bone broth is believed to aid digestion and support the growth of beneficial gut bacteria, contributing to improved digestive health. With its nourishing properties and potential to boost the immune system, bone broth continues to be hailed as a wholesome, nutrient-dense addition to a balanced diet.
To me there’s nothing more nourishing one a cold day than a bowl of bone broth. I love this recipe because you can create many different versions of it and reduce the chances of getting bored. I like to throw in leftover cooked veggies and a couple of fried or soft-boiled eggs.
2. Forever Young Yogurt Bowl (25g protein)
This recipe can be made with Greek yogurt but because one of my food values is to avoid dairy, I use cashew yogurt. The downside of dairy-free yogurt options are that most of them contain a much lower amount of protein compared to Greek yogurt. That’s why I’ve added other ingredients to boost protein content such as collagen peptides, chia seeds, and high-protein granola. A plant-based granola, like this one, that has 10g of protein per serving.
This recipe also calls for several ingredients that are rich in phytonutrients such as anti-oxidants. These compounds help to fight off free radicals which can lead to premature aging.
3. Peanut Butter and Jelly Green Smoothie (27g protein)
Who doesn’t love a good ol’ fashioned PB n’ J sandwich?
Not only does this recipe taste like a delicious peanut butter and jelly in smoothie form, but it’s also high in protein and micronutrients. It’s like the sandwich, but without the processed gluten-containing bread or sugar-filled jelly. The protein source is my favorite high quality protein powder but can be swapped with your favorite one. I add fresh or frozen berries to resemble the jelly, and then add a handful of spinach and an adaptogenic herb to boost the nutritional profile of this masterpiece. This recipe is an excellent addition to any breakfast, but it’s also a great post-workout snack to help the body recover. It also contains 25 grams of carbohydrates which is an excellent dose of fuel for the day.
4. Peaches and Cream Overnight Oats (27g protein)
Overnight oats have gained popularity for their numerous health benefits and their exceptional convenience, especially for athletes looking to kick-start their day with a wholesome breakfast. This versatile meal offers a plethora of advantages, including a significant time-saving element as they can be prepared the night before, allowing athletes to focus on their rigorous training schedules without compromising on nutrition. The carbohydrates from the oats serve as a sustainable energy source, providing athletes with the necessary fuel to power through demanding workouts and competitions. Plus, the rich fiber content promotes digestive health, while the inclusion of any additional mix-ins such as fruits, nuts, and seeds boost nutrition. These ingredients can add essential vitamins, minerals, and antioxidants. For this recipe, I chose to use peaches, chia seeds, and pecans.
To make it a higher protein meal, I added collagen peptides but you could add in any other high protein ingredient. The creaminess comes from a couple of dairy-free ingredients such as cashew-milk yogurt and vanilla almond milk.
If you’re seeking a delicious, convenient, and nutrient-dense breakfast option that supports your physical performance and health goals, then this is it!
Let me know if you try any of these recipes out or have any other high-protein breakfast recipes to share. I’m always down to try new ones. And while you’re here, check out these other recipes:
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