THE ULTIMATE GUIDE TO MACRO-FRIENDLY BREAKFASTS
This week we’re talking all about breakfast. Some people aren’t big on breakfast and that’s totally ok! We believe in honoring your body’s cues and eating preferences, so breakfast may not be part of your normal day. But we typically encourage clients to eat breakfast as it helps you manage your hunger throughout the day and can be a great way to recover from early morning workouts. It can be tough when you’re busy and getting everyone out the door for the day, so we’re here with a list of easy breakfast ideas (many of which can be meal prepped) whether you’re tracking your macros or not!
BALANCED MACRO-FRIENDLY BREAKFAST IDEAS
One thing we tell clients to aim for when thinking about breakfast is protein. Protein helps you stay full from your meals for longer and can help you hit your macro targets when you start your day with a solid serving of protein (versus having to play catch up later in the day). For that reason, you’ll notice a lot of our breakfast ideas & recipes include a protein source or are protein-centered as opposed to breakfasts like cereal, bagels, or donuts. We don’t think those options are “bad,” because we don’t believe any food is “bad.” We just want to aim for a little more balance when it comes to building a solid breakfast to start your day.
BUT I’M NOT REALLY A BREAKFAST PERSON…
If you’re someone who prefers a lighter breakfast or something that you can take with you and eat on the way to work or as you’re starting your work day, we love things like:
Any of these protein smoothie recipes or smoothie bowl recipes
Greek yogurt + berries + peanut butter or powdered peanut butter (for lower fat needs)
Cottage cheese + fruit
Any of these high-protein overnight oats recipes
I LIKE A HEARTY BREAKFAST:
If you’re someone who enjoys a savory and/or hot breakfast, here are some of our go-tos:
Instant oatmeal packet + protein powder + slivered almonds or other nuts or any of these oatmeal ideas: 4 ways to eat your oats: high-volume oat recipes
Tortilla + eggs/egg whites and cheese + salsa
Breakfast sandwich: bagel or sandwich thin + deli turkey + egg/egg white + cheese
Kodiak Cakes, Mighty Muffins, or these oat muffins + a side of eggs, yogurt or cottage cheese
High-protein avocado toast: Dave’s Killer thin sliced bread + avocado + deli turkey + favorite seasoning + a piece of fruit, like a clementine
MEAL PREP BREAKFAST RECIPES:
If having your breakfast made ahead of time is a need, try any of these meal prep ideas and be sure to check out one of our most popular breakfast recipes below:
Baked Oatmeal + single-serve yogurt or cottage cheese
MACRO-FRIENDLY RECIPE: EASY BREAKFAST EGG MUFFINS
PREP TIME: 20 minutes | COOK TIME: 40 minutes | MAKES: 12 servings
WHAT YOU NEED:
360 g cooked lean ground turkey (seasoned)
360 g roasted sweet potatoes
360 g cooked pepper and onion mix
5 eggs
700g liquid egg whites
60g chopped spinach
WHAT TO DO:
Preheat your oven to 375℉. Spray your muffin tin with cooking spray.
Mix turkey, potatoes, and veggies together and evenly distribute mixture across all 12 muffins.
Whisk together eggs with egg whites and season with salt and pepper. Evenly distribute egg mixture across all 12 muffins. (For precise measuring, each muffin should have 75 grams of egg mixture.)
Using a spoon, make sure all ingredients are pressed down and covered in egg mixture and then bake at 375 degrees for 40 minutes or until the egg is cooked all the way through.
Let muffins cool and store in an airtight container in the refrigerator for up to a week. Reheat for 1:30-2 minutes in the microwave when ready to eat.
MACROS PER SERVING: 17P/6F/10C | 156 CALORIES
You can find the recipe in the MyFitnessPal database by searching
“KLN Recipe Easy Breakfast Muffins”
Looking for more easy, high-protein, macro friendly meal ideas? Grab our Ultimate Guide to Batch Prep to simplify your meal prep, save time in the kitchen, and eat food you’ll actually enjoy.