20 Make-Ahead Breakfast With up to 27 Grams of Protein

蛋白质是essential for weight loss and building lean muscle. Starting the day with a protein-rich breakfast can help you feel full longer and avoid a mid-day slump. From savory egg-based dishes to sweet yogurt bowls, these 15 recipes have up 27 to grams of protein per serving — all under 440 calories.

Discover and log these recipes and more in the MyFitnessPal app!

1.蛋白质包装过夜燕麦|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 438; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 3mg; Sodium: 82mg; Carbohydrate: 58g; Dietary Fiber: 7g; Sugar: 23g; Protein: 21g

2.覆盆子chia布丁配杏仁牛奶和亚麻薯片|MyFitnessPal的食谱狗万买球网址

15种早餐，最多20克净碳水化合物

营养（每份）：卡路里：286;总脂肪：13克；饱和脂肪：2G；单不饱和脂肪：2G;胆固醇：0mg;钠：98mg;碳水化合物：28克；饮食纤维：17克；糖：11克；蛋白质：11克

3.花生酱早餐饼干|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g

4.MANGO-PINEAPPLE YOGURT BOWL|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 334; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 32g; Protein: 16g

5。花椰菜的菠菜羊馅饼|MyFitnessPal的食谱狗万买球网址

营养（每份）：卡路里：136;总脂肪：6G；饱和脂肪：3G;单不饱和脂肪：1g;胆固醇：68mg；钠：330mg;碳水化合物：11克；饮食纤维：5G;糖：4G；蛋白质：13G

6。高蛋白柴冰沙碗|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 263; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 5mg; Sodium: 91mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 16g; Protein: 17g

7。OVEN-BAKED EGG WITH SPINACH & BACON|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 314; Total Fat: 26g; Saturated Fat: 8g; Monounsaturated Fat: 11g; Cholesterol: 241mg; Sodium: 419mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

8。TOFU AND VEGGIE SAUSAGE SCRAMBLE WITH TURMERIC|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 191; Total Fat: 8.6g; Saturated fat: 0.5g; Monounsaturated fat: 4g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g

9.素食“披萨”煎蛋卷|MyFitnessPal的食谱狗万买球网址

营养（每份）:Calories: 276; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Cholesterol: 378mg; Sodium: 328mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g

10。HIGH-PROTEIN PANCAKES WITH STRAWBERRIES|MyFitnessPal的食谱狗万买球网址

营养（每份）：卡路里：300；总脂肪：6G；饱和脂肪：1g;单不饱和脂肪：3G;胆固醇：55mg;钠：289mg;碳水化合物：47克；饮食纤维：5G;糖：24克；蛋白质：16克

11.SMOKED SALMON SCRAMBLED EGGS|MyFitnessPal的食谱狗万买球网址

营养(per serving):卡路里：297；总脂肪：21克；饱和脂肪：5g;单不饱和脂肪：11克；胆固醇：386mg;钠：533mg;碳水化合物：2G；饮食纤维：0g;糖：2G；蛋白质：24克

12.QUINOA EDAMAME EGG MUFFINS|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g

13.WARM KALE AND SWEET POTATO SALAD WITH VEGGIE SAUSAGE|MyFitnessPal的食谱狗万买球网址

营养（每份）：卡路里：241;总脂肪：10克；饱和脂肪：2G；单不饱和脂肪：6G;胆固醇：0mg;钠：310mg;碳水化合物：27克；饮食纤维：5G;糖：10克；蛋白质：13G

14.钢丝燕麦早餐见豌豆香蒜酱|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 312; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 11mg; Sodium: 359mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g

15。FARRO AND SPINACH BREAKFAST SALAD|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 280; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 20mg; Sodium: 459mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 5g; Protein: 17g

16。CHAI SPICE SMOOTHIE BOWL WITH MANGO AND KIWI|MyFitnessPal的食谱狗万买球网址

营养（每份）：Calories: 257; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 31mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 25g; Protein: 12g

17。简单的绿色蛋白质冰沙|ELLE PENNER FOR MYFITNESSPAL

营养（每份）：Calories: 285; Total Fat: 2g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 101mg; Carbohydrate: 58g; Dietary Fiber: 6g; Sugar: 42g; Protein: 14g

18。健康的全麦和种子煎饼|lentine alexis for MyFitnesspal

营养（每份）：Calories: 338; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 102mg; Sodium: 470mg; Carbohydrate: 102g; Dietary Fiber: 5g; Sugar: 16g; Protein: 13g

19.快速简便的速溶锅燕麦|lentine alexis for MyFitnesspal

营养（每份）：Calories: 204; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 345g; Carbohydrate: 34g; Dietary Fiber: 4g; Sugar: 6g; Protein: 10g

20。PROTEIN-PACKED BREAKFAST BURRITOS|FIT FOODIE FINDS