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.
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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.
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.
This is a staple in all of my programs and my Rushe Fitness members love them.
• 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 untilcrispy. 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
𝐁𝐋𝐔𝐄𝐁𝐄𝐑𝐑𝐘 𝐘𝐎𝐆𝐔𝐑𝐓 𝐒𝐌𝐎𝐎𝐓𝐇𝐈𝐄
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 𝐑𝐔𝐒𝐇𝐄 𝐅𝐈𝐓𝐍𝐄𝐒𝐒 ‘𝐅𝐑𝐘 𝐔𝐏’
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.
𝟏 𝐓𝐮𝐫𝐤𝐞𝐲 𝐬𝐚𝐮𝐬𝐚𝐠𝐞𝐬
• 𝟏 𝐬𝐥𝐢𝐜𝐞𝐬 𝐨𝐟 𝐓𝐮𝐫𝐤𝐞𝐲 𝐛𝐚𝐜𝐨𝐧
• 𝟏 𝐏𝐨𝐚𝐜𝐡𝐞𝐝 𝐄𝐠𝐠
• 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.
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𝐇𝐈𝐆𝐇 𝐏𝐑𝐎𝐓𝐄𝐈𝐍 𝐏𝐎𝐑𝐑𝐈𝐃𝐆𝐄 𝐎𝐀𝐓𝐒 (𝐏𝐫𝐨𝐚𝐭𝐬)
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.
• 𝟒𝟎𝐠 𝐨𝐚𝐭𝐬
• 𝟏 𝐬𝐜𝐨𝐨𝐩 𝐩𝐫𝐨𝐭𝐞𝐢𝐧
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.
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