Quick and Easy High Protein Breakfasts (for People as Lazy as Me)

Quick and Easy High Protein Breakfasts (for People as Lazy as Me)

These days, I’m really into protein-filled breakfasts. The lovely Tom Dyer at Ultimate City Fitness introduced me to the idea – and I have to say, I’m a fan. I find they keep me full for hours, and they feel a bit more indulgent than a bowl o’cereal or a slice of toast. There’s also something really satisfying about having greens at breakfast time that somehow makes me more inclined to stay on track.

On weekends, I’m able to take my time rustling up something that takes a bit of cooking – but on a weekday? Screw ‘dat. I have to leave the house at 7:30 to get to work, so it’s just not going to happen. And that’s why it’s a good idea to have a few super-easy recipes on standby. I eat a variation on one of these pretty much every day, with a big cup of coffee – and they’re all gluten and (mostly) dairy-free.

If you’re not a coeliac like yours truly, you might want to have a nice slice of crusty bread with them to balance out your carbs – or, do as I do and have a bit of fruit, like an apple or a banana, for pudding.

Because yes, I do consider breakfast to be a meal that warrants dessert. Sue me.

For a vegetarian option, substitute with tofu, tempeh, or whatever your preferred protein source is – and maybe have a handful of nuts to give you an extra protein boost.

So: here are a few of my favourite super-quick, super-easy breakfast recipes – bon appétit!

BBQ Salmon Crunchy Brunch

BBQ Salmon Brunch

This, right here, is a tasty mixture of BBQ salmon fillets (I got mine from Sainsbury’s, but the Saucy Fish Co. do some gorgeous ones), a chopped sweet red pepper, and some spinach – and that’s it.

Seriously. I told you these things were easy.

Calories: 300
Protein: 26g
Carbohydrates: 12g
Fat: 16g

Ham, Sweet Red Peppers, & Sugar Snap Peas

Ham, Peppers & Sugar Snaps

No explanation required… Right? The nutrition info here is for a whole 5-slice pack of quality ham, but you could also have half a pack with a boiled egg, if you feel like mixin’ it up a bit.

Calories: 268
Protein: 39g
Carbohydrates: 11g
Fat: 2g

Tuna, Red Peppers, Avocado & Spinach

Tuna, Red Pepper & Spinach

This can be a little dry, if you’re not careful – I’d recommend mixing in a tablespoon of 0% fat Greek yogurt and dill if you’re feeling super snazzy. But it packs a powerful protein punch (and will keep you full for hours!) I use a whole tin of tuna and half an avocado – but if you’d rather switch these around, that’s all good in the hood.

Calories: 330
Protein: 42g
Carbohydrates: 17g
Fat: 11g

Mackerel, Avocado, Mixed Vegetables & Spinach

Mackerel, Avocado & Vegetables

I know frozen vegetables are a bit of a faux-pas, especially if you’re feeling cheffy – but I live and die by them. They’re super useful when you need some greens but you’re short on time. I boil ’em up for a couple of minutes, or even stick ’em in the microwave (follow the instructions on the bag) – they’re not glamorous, but they get the job done.

I’m also big on (ethically sourced) tinned mackerel towards the end of the month, when I’m feeling a bit on the poor side – ’cause for about £1 a tin, you can have a nutritious, tasty breakfast every day of the week. Boom.

Calories: 365
Protein: 20g
Carbohydrates: 17g
Fat: 26g

Mackerel, Boiled Egg, & Tenderstem Broccoli

Mackerel, Boiled Egg & Broccoli

You can get some amazing varieties of smoked mackerel these days, and it’s really very cheap for such a tasty, fresh fish. I’m a big fan of the black pepper variety, but there are loads – so follow your heart on this. I like to make boiled eggs in batches so there’s usually a couple in the fridge – and you can cook your broccoli perfectly by just popping them in a bowl of boiled water for 2-3 minutes.

Easy peasy.

Calories: 362
Protein: 26g
Carbohydrates: 5g
Fat: 27g

Smoked Salmon, Boiled Egg, Spinach & Chives

Smoked Salmon, Boiled Egg & Chives

Again – this does what it says on the tin. The fresh chives give it a nice bit of a kick – and you can see I’ve chucked in some pea shoots that needed using up for an extra bit of bite. You can have two boiled eggs and 60g of smoked salmon; or 90g of smoked salmon with one boiled egg – either way, it’s delicious.

Calories: 352
Protein: 33g
Carbohydrates: 17g
Fat: 17g

Lazy, Lazy Scrambled Eggs

Scrambled Eggs

Scrambled eggs can be delicious, tasty, and – most importantly – ridiculously easy, especially when combined with those frozen veggies (told you I love ’em!) Heat up a small pan with a teaspoon of olive or coconut oil, and chuck in your frozen veg.

I know, I know, it doesn’t say you can do that. But you totally can, and I do. So there.

In a little bowl, beat two or three eggs, and throw in some spices. My favourites are those dried Cajun seasonings, or a combination of fresh parsley, basil, and black pepper to taste. Give it another beating, and then once your vegetables are soft, pour it in.

The most important thing is to keep it on the move – otherwise they’ll stick to the pan, which is probably the worst thing in the world. Probably. Keep stirring until they’re no longer runny, and serve on a bed of spinach… And then, Bob’s your proverbial. You’re done.

Calories: 342
Protein: 23g
Carbohydrates: 10g
Fat: 23g

So… That’s it! Enjoy – and let me know your high-protein breakfast ideas, too!



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