Protein Fuelling Station: 5 High Protein Breakfast Recipes

Breakfast is the most important meal of the day, not only does it help us quickly replenish the energy we consumed during the night, but it also affects our nutritional intake and energy levels throughout the day. Protein, as an important part of the human body, is vital for maintaining muscle and bone health. Especially for sports enthusiasts or office workers who need to stay focused for long periods of time, a high-protein breakfast can provide them with plenty of energy. Here are 5 delicious and healthy high-protein breakfast recipes to start your day with a “protein boost”.

1. Zucchini Egg and Cheese Pancakes

Ingredients: 1 courgette, 2 eggs, 30g low-fat cheese, 50g wholemeal flour, salt to taste, black pepper to taste.

Practice:

1. Wash the courgette and rub it into julienne, add a little salt and marinate for 10 minutes.
2. Squeeze the water out of the shredded zucchini.
3. Beat the egg in a bowl, add the wholemeal flour and mix until a batter forms.
4. Add the dried zucchini and grated cheese, season with black pepper and mix well.
5. Heat oil in a non-stick frying pan. Spoon the batter into the pan and spread it into a round shape.
6. Fry on low heat until golden brown on both sides.

This courgette egg and cheese pancake is not only rich in taste, but also rich in protein and fibre, making it a great choice for healthy fat loss.

2. Avocado Chicken Breast Salad

Ingredients: 1 avocado, 100g cooked chicken breast, mixed salad greens, olive oil, lemon juice, salt and black pepper.

Practice:

1. Cook the chicken breast and cut into small pieces, cut the avocado into cubes.
2. Wash and drain mixed salad greens and place in a large bowl.
3. Add the diced chicken breast and avocado to the salad greens.
4. Sprinkle with a pinch of salt and black pepper and drizzle with olive oil and lemon juice.
5. Toss gently to combine and serve.

Avocado Chicken Breast Salad is refreshing and nutritious, perfect for breakfast and provides enough protein and healthy fats for your day.

3. Tofu and Mixed Grains Porridge

Ingredients: 100g of tender tofu, 50g of mixed grain rice (red bean, mung bean, rice, etc.), 50g of carrot, and water.

Practice:

1. clean the mixed grain rice in advance and soak it in water overnight to shorten the cooking time.
2. the next day, the soaked mixed grain rice into the pot, add the right amount of water, large fire boil and then turn to small fire slow cooking.
3. Wash and peel the carrot, cut into small dices.
4. When the porridge is cooked until the rice grains begin to rot, add the diced carrots and continue to cook until the mixed grain rice and carrots are rotten.
5. Dice the tender tofu, add it to the porridge, stir gently with a spoon and cook for a few more minutes before switching off the heat.
6. Add salt to taste.

Tofu and mixed grains congee is a nutritionally balanced high protein breakfast. Mixed grains provide rich dietary fibre and tofu provides high quality vegetable protein, making it ideal for vegetarians.

4. Potato Baked Eggs

Materials: 2 potatoes, 4 eggs, 1 green pepper, half an onion, salt to taste, black pepper to taste, olive oil to taste.

Practice:

1. Wash and peel the potatoes, cut them into thin slices, and cut the green pepper and onion into small dices.
2. Heat a little olive oil in a frying pan and fry the potatoes until golden brown on both sides.
3. In the same skillet, add the peppers and onions and sauté.
4. Lay the peppers and onions on the bottom of the skillet and top with the potato slices.
5. Break in the eggs and cook over low heat until the whites are set and the yolks are still slightly runny, then sprinkle with salt and black pepper.
6. Cover the pan with a lid and simmer for a few minutes until the eggs are fully cooked.

Potato Baked Eggs are not only delicious, but they combine the nutrients of potatoes and eggs to provide a rich source of protein and carbohydrates, making them a great start to an energising day.

5. Peanut Butter Whole Wheat Toast

Ingredients: 2 slices of wholemeal toast, moderate amount of natural peanut butter, 1 banana, moderate amount of honey.

Practice:

1. toast wholemeal toast in the oven until the surface is slightly crispy.
2. Peel and slice the banana.
3. Spread the toasted wholemeal toast with a thick layer of peanut butter. 4.
   4) Top with the banana slices and drizzle with some honey for sweetness.

Peanut Butter Whole Wheat Toast is a quick and tasty breakfast option, and peanut butter is rich in egg