Looking for a breakfast that is high in protein, keeps you full until lunch and tastes great? Here are five recipes to try, courtesy of Emmet from Rushe Fitness:

Breakfast doesn’t have to be difficult, especially when you are trying to get your morning protein in.

One question that I get most from our Rushe Fitness members, ALWAYS involves what to have for breakfast that is high in protein and tastes great.

⁣⁣People tend to get bored of eggs, but this is because they usually run out of ways to cook them.

So, I am going to give you 5 recipes that are really easy to make, are full of flavour and will make you want to use them over and over again.

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⁣⁣You can use a Mason jar for full effect and build the ingredients from the bottom up in layers.

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Leave overnight and simply stir together the following morning and serve.

Egg Muffins

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⁣⁣This is a staple in all of my programs and my Rushe Fitness members love them.
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1. Preheat oven to 180c (160f), 350f, Gas Mark 4.⁣
2. Line a muffin tin with 4 paper cases.⁣
3. In a bowl whisk the eggs & seasoning together.⁣~
4. In a small frying pan, using the olive oil, fry the bacon until⁣crispy. Allow to cool slightly. And chop/crumble the bacon.⁣
5. Add the bacon & onion to the egg mix. Beat well & divide between the 4 muffin cases. Bake in the oven for 10-15 minutes until firm.⁣⁣
These savoury muffins can be eaten chilled & taken to work in lunchboxes

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Add all ingredients together in a blender and mix until preferred consistency is reached.⁣Water can be added to thin out the mix if it is too thick.

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The standard fry up is death on a plate and can come in at anything from 600 – 1200 calories.
This version is high in protein and lower in fat.

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Everything here is grilled, except for the beans and egg.
⁣⁣A usual fry up comes in at around,1000 calories in it and 69g of fat, when it is grilled.
This version comes in at 306 calories, 8g of fat and 23g of protein, which makes it a better option all around.

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Porridge is a favourite in Ireland.
People rarely want to give it up when they are starting out on a program, but I like to get a serving of protein at every meal.
So, the compromise that we have it to make ‘Proats’.⁣Proats are basically oats with a scoop of protein added in.
⁣⁣You can add whatever flavour of protein you like, depending on your preference.
⁣⁣It couldn’t be easier to make either.


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Milk can be added after to thin it out if needed.
⁣How you add the protein is dependent on preference also.⁣
Some prefer to add it after they make the porridge and stir it in.⁣
Some prefer to mix everything together and then make the Proats.⁣
Some add the protein to the porridge mix when it is almost cooked.⁣⁣
How you do it will depend on how you cook your oats and what is easiest for you.
This is really easy and ticks all the boxes for a good breakfast, especially on a training day.

⁣⁣Try them all out and let me know what you think of them.⁣⁣


If you would like mpore recipes like this, we give 30 new recipes to our Rushe Fitness members every month.
We can look after you in our gym in Letterkenny or from your own home through our online training in Rushe Fitness Live.
So, get signed up today and lets get healthy and happy together.