Hearty High Protein Breakfast Recipes to Boost Your Immunity

High protein breakfast - egg and salmon sandwich
The best way to start your day is with breakfast. For some healthy, high protein recipes to whip up in the morning, read on.
Breakfast is the most important meal of the day. This is something every mom tells her kids, in an admonishing tone, followed by a "don't skip breakfast" lecture. And she's right (as always). The first meal after sleep, prepares your body for the day ahead. And what you eat in the morning, should provide you with enough nutrients and energy to get through the day. One of the best power meal ideas, is to opt for a high protein intake at breakfast. A high protein breakfast can keep you charged and energetic for the entire day, especially for those involved in bodybuilding or sports. Are you at a loss for high protein breakfast ideas? Before you ransack the cupboard, here's a round-up of some simple high protein breakfast recipes, that add to your protein intake.
Quick Breakfast Taco
tacos
Ingredients
  • 2 or 3 tortillas
  • 1 tablespoon salsa
  • 2 tablespoons low-fat Cheddar cheese, shredded
  • ½ cup liquid egg substitute
Method: Spread salsa on tortillas, and sprinkle cheese over them. In a microwave, heat tortillas for 30 secs, till cheese melts. In a skillet, use a cooking spray or heat a little oil, at medium heat. Cook egg substitute, for 90 seconds, till eggs are scrambled completely. Add eggs to tortillas and serve.
Ham and Avocado Omelet
Ham and omelete
Ingredients
  • 4 slices of multi-grain toast
  • 150g ham, sliced thinly
  • 4 eggs
  • 3 egg whites
  • ½ avocado, finely chopped
  • 1 tomato, finely chopped
  • 2 tablespoons reduced-fat cheese, grated
  • Ground black pepper
  • Vegetable oil spray
Method: In a bowl, whisk eggs and extra whites, then season with pepper. Heat a frying pan and spray pan well with oil spray. Pour half of the whisked eggs into pan. Swirl contents, such that the pan is well coated. Cook for 1-2 minutes, till eggs are half-cooked. Add half of the ham, tomato, avocado and cheese, on one half of omelet. Fold other side of omelet onto this filled side. Leave to cook for 2-3 minutes. Slide onto plate. You can make another omelet with the remaining ingredients. Serve omelet with multi-grain toast.
High- Protein Pancakes with Sunflower Seeds
High protein pancakes
Ingredients
  • 2 large eggs
  • 3 tablespoons vegetable oil
  • 1½ cup of low-fat yogurt, unflavored
  • 1 cup whole wheat flour
  • ¼ cup soy flour
  • 2 tablespoons oat bran
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ cup sunflower seeds
Method: Use a blender and combine yogurt, eggs, wheat flour, oil, soy flour, oat bran, baking powder, baking soda and salt. Mix till well blended. Heat a pan and use a little oil to coat it. Spoon ¼ of the mixture onto pan, to make 1 pancake. Sprinkle 2 teaspoons of sunflower seeds, onto each pancake. Cook till pancake bubbles, then flip pancake onto its other side. Let other side cook for 2 minutes. The pancake is done, serve it warm. This recipe makes 5 servings.
Blueberry Yogurt Shake
Blueberry smoothie
Ingredients
  • 1 cup frozen blueberries
  • ½ cup Greek yogurt
  • 1 scoop whey protein powder, plain or vanilla flavored
  • 1 banana
  • ½ cup pomegranate juice
  • ¼ cup walnut pieces
  • ½ teaspoon vanilla extract
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Method: Using a blender, blend blueberries, yogurt, whey protein powder, banana, pomegranate juice, walnut pieces and vanilla extract. Process well, until smooth.
Egg & Salmon Sandwich
Sandwich with salmon
Ingredients
  • 1 ounce smoked salmon
  • 1 slice of tomato
  • 1 whole-wheat English muffin, split and toasted
  • ½ teaspoon capers
  • 2 large egg whites, beaten
  • 1 tablespoon red onion, chopped
  • ½ teaspoon extra-virgin olive oil
  • Salt to taste
Method: In a small pan, heat oil at medium heat. Add onion and cook for 1 minute, till it softens. Then add egg whites, salt, capers and cook. Keep stirring, and cook for 30 seconds. Egg whites will set. Once done, layer egg whites, salmon and tomato on muffin.
Tofu Scramble with Spinach
Healthy eating
Ingredients
  • ¾ cup mushrooms, sliced
  • 2 tablespoons olive oil
  • 2 tomatoes, chopped
  • 2 cloves garlic, minced
  • 1 bunch spinach, rinsed
  • 1 pound tofu, pressed and crumbled
  • ½ teaspoon soy sauce
  • 1 teaspoon lemon juice
  • Salt and pepper for garnish
Method: In a pan, heat olive oil and sauté tomatoes, garlic and mushrooms for 2-3 minutes. Add spinach, crumbled tofu, soy sauce and lemon juice. Cover and cook for 5-7 minutes. Stir once in a while. Sprinkle with salt and pepper, before serving.
Simple Hummus Wrap
Ingredients
  • 2 tablespoons of hummus
  • 1 ounce fat free feta cheese
  • 1 ounce roasted red peppers
  • 1 low carb tortilla or wrap
Method: On tortilla, spread hummus liberally. Crumble feta and sprinkle over hummus. Add red peppers and press the cheese and peppers into the wrap. Roll and serve.
If you are really not the cooking type, and snacks are more your type of breakfast food, then breakfast right with the following high protein breakfast foods, of the snack variety
Beef jerky
Beef jerky
Protein bars
Protein bars
Cottage cheese and fruit
Cottage cheese
A bowl of oatmeal
Add fruits like apples, blueberries and walnuts, or a scoop of protein powder, to flavor the oatmeal
Oatmeal breakfast
Peanut butter
Peanut butter
Shakes
Powders and drinks
Raw, unsalted nuts
Nuts plate
Tuna sandwiches
Tuna sandwich
Hard-boiled eggs
Boiled eggs
So for those who cook food, or those who burn food while cooking, no more excuses. The above high protein breakfast recipes are nutritious enough, with a delicious taste and simple cooking steps. Start your day well with a good and tasty breakfast and come rain or snow, you' ll be prepared!
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