Emmet Rushe gives us his most satisfying and protein-packed breakfast recipes to start the day on a tasty note.

Breakfast doesn’t have to be difficult.

The one thing I ALWAYS teach the members of my Lean in 2018 Program is that they shouldn’t stress over food.

The one question that I get most, 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.

Food should follow 3 rules.

It should be;

  • Tasty
  • Visually pleasing
  • Leave you satisfied after.

Why then, do the majority of diets involve the complete opposite and the ones that try and follow the rules above are usually too high in calories.

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.

Overnight oats


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


  • 40g porridge oats
  • 100ml almond milk for moisture
  • 100g 0% Greek yogurt
  • 1tsp ground cinnamon
  • Blueberries to top off the mix.

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

Egg Muffins


This is a staple in all of my programs and my members love them.


  • 6 Eggs
  • 2 rashers Bacon
  • 1 small Onion, finely diced
  • 1 tsp dried Oregano
  • 1 tbsp Olive Oil


  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.
  6. These savoury muffins can be eaten chilled & taken to work in



  • 100g Greek Yoghurt
  • 50g Blueberries
  • 1 scoop Vanilla Protein Powder
  • 1 tsp chia seeds

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.


The standard fry up is death on a plate.

This version is high in protein and lower in fat.


  • 1 Turkey sausages
  • 1 slices of Turkey bacon
  • 1 Poached Eggs
  • 1 TBSP sugar free baked beans
  • 1/2 tomato
  • 1 Portabello Mushroom Cap
  • 1 slimbo.

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.



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 is 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.


  • 40g oats
  • 1 scoop protein
  • Water
  • 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.

These recipes have all come from and been created for my Rushe Fitness, Lean in 2018 members and it gives a great variety to their breakfasts.

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