12 Easy, Filling, Protein-Packed Breakfast Recipes For Before And After A Workout
If you work out, a breakfast built around protein is a filling way to start the day. These 12 recipes use ingredients such as eggs, lor (a fresh Turkish curd cheese), yogurt and quinoa, and they come together fast for anyone who does not want to spend the morning in the kitchen. Some are prepared the night before, and some are done in just 5 minutes.
A note on measurements: a cup here means a standard water glass of about 200 ml, and a tea glass is about 100 ml.
Four savory plates built on eggs, whole wheat toast and vegetables.
1. Avocado Toast With Pine Nuts
2 slices whole wheat bread
1 avocado
Lor cheese
Pine nuts
Salt and black pepper
Toast the bread. Spread the lor cheese on top, then slice the avocado and lay it over the cheese. Season with salt and pepper and finish with the pine nuts.
2. Toast With Peas And Eggs
2 slices whole wheat bread
2 eggs
Lor cheese
Dill
Half a cup of peas
Salt and black pepper
Toast the bread, spread it with lor cheese and place the cooked eggs on top. Scatter over the boiled peas and finely chopped dill, then season. If you boil the peas ahead and freeze them, you save time in the morning.
3. Broccoli Omelet
1 small broccoli
1 or 2 spring onions
2 eggs
Half a cup of lor cheese
Butter
Salt and black pepper
Chop the spring onions very finely and add the broccoli florets and the lor cheese. Beat the eggs with salt and pepper and pour them over the mixture. Cook both sides in butter.
4. Vegetable Muffins
4 eggs
Half a cup of oats
1 zucchini
2 green peppers
1 red pepper
Dill and parsley
1 tea glass olive oil
1 tea glass milk
Salt, black pepper and red pepper flakes
Finely chop the vegetables and herbs. Beat the eggs well and add the other ingredients one by one. Divide the mixture between greased muffin tins and bake in a preheated 180°C oven for 25 to 30 minutes. One batch gives you muffins for the week.
Four options to eat with a spoon, drink from a glass or flip in a pan.
5. Chia Pudding With Fruit
1 cup milk
3 tablespoons chia seeds
Fruit of your choice
Stir the chia seeds into the milk and leave in the fridge for at least 1 hour, or overnight if you prefer. Chop the fruit into small pieces and add it on top before serving.
6. Yogurt With Cooked Apple And Walnuts
1 bowl of yogurt
1 apple
Cinnamon
Walnuts
Dice the apple and put it in a small pan, sprinkle with cinnamon and cook until soft. Once it has cooled a little, spoon it over the yogurt and scatter the walnuts on top.
7. Spinach Smoothie
1 bowl of spinach
1 banana
Half a cup of milk
Ice
Blend everything together. Add a little more milk or ice to adjust the texture.
8. Quinoa Pancakes
4 tablespoons cooked quinoa
1 tablespoon whole wheat flour
2 eggs
1 tablespoon maple syrup
Beat the eggs, then add the other ingredients one by one and mix. Cook both sides in a hot pan and serve with the fruit you like.
Four bakes and snacks you can make ahead.
9. Homemade Apple Chips With Peanut Butter
For the apple chips:
2 apples
Juice of half a lemon
Cinnamon
For the peanut butter:
250 g peanuts
1 tablespoon honey
Vegetable oil
Slice the apples paper-thin and toss them with the lemon juice. Arrange on a tray lined with baking paper and sprinkle with cinnamon. Bake in a preheated 100°C oven for 1 hour, then leave to cool. For the peanut butter, run the shelled peanuts through a food processor, add the honey and a little oil and keep blending until smooth.
10. Homemade Granola
1 cup rolled oats
1 cup mixed nuts
1 cup mixed dried fruit
Half a cup of honey
Half a cup of pekmez (grape molasses)
1 tablespoon hazelnut butter
Mix the honey, pekmez and hazelnut butter in a large bowl. Add the oats, nuts and dried fruit and toss. Spread on a tray lined with baking paper and bake at 160°C for half an hour. Let it cool completely once it is out of the oven.
11. Date And Almond Bars
Half a cup of almonds
Half a cup of dates
Half a cup of blueberries
Run all the ingredients through a food processor. Spread the mixture on a tray lined with baking paper and shape it by hand. Rest it in the fridge, then slice. Preparation takes only 5 minutes.
12. Banana Oat Bread
3 eggs
2 bananas
1 cup dates
Half a cup of milk
1 tea glass melted butter
1 cup whole wheat flour
1 cup oat flour
Walnuts
Cinnamon
Blend the dates with the milk and mash the bananas with a fork. Beat the eggs, add first the wet and then the dry ingredients and mix well. Pour into a baking dish lined with baking paper and bake in a preheated 180°C oven for 35 to 40 minutes. It is a bread that tastes like cake.
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