5 simple and protein rich breakfast recipes

Your muscles are dependent on proteins to grow and to be maintained. We need approximately 1,1 gram proteins for each kilo body weight. Simple and protein rich breakfast can help cover the recommendations set by the health directorate where 10-20% of your daily energy intake should stem from proteins.

Good protein sources

Most of us get our protein need covered through normal food and drinks. Simple and protein rich breakfast is the perfect way to start your day. Good protein sources are characterized with a high level of essential amino acids. Animal foods such as meat, fish and milk have a higher quality of proteins than plant-based sources like grain and nuts. A higher activity and performance level require a larger amount proteins and sport performers will demand more proteins than the typical couch potato. Proteins are the body’s building blocks and must be supplied wide enough to maintain or increase our muscle mass.

If you happen to get too much proteins, your kidney will excrete it through the urine. A balanced intake ensures the best foundation for good health, so stay to the recommendations set by the health directorate through a varied diet. Especially good sources of proteins are milk and dairy products, meat, fish and eggs. A simple and protein rich breakfast will help you cover your need for proteins, in addition to keeping you satiated for longer.

Chicken wrap – simple, tasty and healthy

Chicken is lean meat and perfect for a simple and protein rich breakfast.

You need:

• 2 tortillas
• 1 chicken filet (150 g)
• 1 tbsp lean quark
• 4 slices of cheese
• Pepper
• Cucumber
• Spices of your desire

How to do it:

Cut the chicken into pieces and cook it in the desired spices. Put quark over your tortillas and fill them with chicken, cheese and chopped vegetables.

Crunchy yogurt

Yogurt is rich in both proteins and healthy gut bacteria. By adding nuts you will have the perfect crunchy addition to a simple and protein rich breakfast.

You need:

• 1 box of yogurt
• 3 dried apricots
• 1 tbsp raisins
• 2 tbsp oatmeal
• 5 hazelnuts
• 5 almonds
• 4 walnuts
• 1 tsp liquid honey

How to do it:

Chop apricot, nuts and almonds and mix it together with raisins and yogurt. Add a teaspoon of honey.

Protein Bowl

Cottage cheese is packed with proteins! Together with the vitamins and minerals from berries you will definitely have yourself a simple and protein rich breakfast.

You need:

• 200 g cottage cheese
• 100 g berries
• 1-2 tsp sweetener
• 5 almonds

How to do it:

Mix all ingredients and top it with berries and sweetener.

Omelet with ham and cheese

Omelet is a classic for simple and protein rich breakfast. Egg holds so much more than “just” proteins and give a lasting feeling of being satiated.

You need:

• 3 eggs
• 2 tbsp water
• 40 g ham
• 30 g cheese
• 1/3 pepper
• 1/3 onion
• 1 tsp butter

How to do it:

Fry the onion in a frying pan with some butter. Mix egg, water and chopped pepper. Add the mix to the frying pan while gently pulling it somewhat towards the middle. Put cheese and ham and fold the omelet in half. Let it rest for a bit before moving it over to your plate.

Protein pancakes

Pancakes are a luxurious way of starting the day. By adding cottage cheese and oatmeal you will fall right into a simple and protein rich breakfast that gives your body a solid dose of necessary nutrients.

You need:

• 125 g cottage cheese
• 2 eggs
• 1 tbsp oatmeal
• 1 tsp cardamom
• 1 tsp cinnamon
• 75 g berries
• 1-2 tsp sweetener
• 1 tsp for frying

How to do it:

Mix cottage cheese, eggs, oatmeal, cardamom and cinnamon until smooth. Leave to rest for 5-6 minutes. Fry at medium heat with some butter. Top with berries and sweetener.

• See also: Healthy snacks you can enjoy guiltless!