MyFitnessPal users love breakfast for good reason. Studies suggest that a breakfast high in fiber and protein may help metabolism. Many of our top breakfast recipes are high in both and include a mix of sweet and savory options — ranging from high-protein pancakes and chocolate-peanut butter oatmeal cups to breakfast burritos and a crustless quiche.
1.OATMEAL CHOCOLATE CHIP BREAKFAST COOKIES
This recipe calls for just three simple ingredients: Ripe bananas, high-fiber oats and chocolate chips. It’s an ideal on-the-go breakfast that can be assembled the night before.
Nutrition (per serving):Calories: 96; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 5mg; Total Carbohydrates: 18g; Dietary Fiber: 2g; Sugars: 9g; Protein: 2g
The not-so-secret ingredient in these high-protein pancakes is Greek yogurt. Top with your favorite berries or serve with sliced banana, maple syrup or any other pancake-friendly topping.
Nutrition (per serving):Calories: 297; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 196mg; Sodium: 676mg; Carbohydrate: 35g; Dietary Fiber: 1g; Sugar: 9g; Protein: 20g
3.CHOCOLATE PEANUT BUTTER PROTEIN OATMEAL CUPS
Made with ripe bananas, creamy peanut butter and cashew milk, these oatmeal cups are 100% vegan. Ideal for a quick on-the-go breakfast, these are also a tasty, portable post-workout snack.
Nutrition (per serving):Calories: 157; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 94mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 1g; Protein: 6g
4.EASY CHEESY CRUSTLESS QUICHE
Full of vegetables, this cheesy quiche can be made the night before and reheated in the morning. Bonus: It doubles as a satisfying weeknight dinner. Just add a side salad!
Nutrition (per serving):Calories: 237; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 367mg; Sodium: 413mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 1g; Protein: 15g
5.PROTEIN-PACKED BREAKFAST BURRITOS
With 27 grams of protein per serving, this savory egg-and-bacon burrito is a filling solution to breakfast leftovers. Store some in the freezer, then simply pop one into the toaster for an easy reheat meal.
Nutrition (per serving):Calories: 371; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 391mg; Sodium: 565mg; Carbohydrate: 21g; Dietary Fiber: 9g; Sugar: 3g; Protein: 27g
6.APPLE PIE OAT MUFFINS
Both dairy-free and gluten-free, these muffins are just 100 calories each and might help satisfy your apple pie craving.
Nutrition (per serving):Calories: 100; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 287mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 9g; Protein: 3g
7.SIMPLE GREEN PROTEIN SMOOTHIE
Get three servings of fruit and vegetables before lunch with this six-ingredient smoothie recipe. With 14 grams of plant-based protein and less than 300 calories, simply pour it into a travel mug and head to work.
Nutrition (per serving):Calories: 285; Total Fat: 2g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 101mg; Carbohydrate: 58g; Dietary Fiber: 6g; Sugar: 42g; Protein: 14g
8.QUICK & EASY EGG SANDWICH
English muffin, egg, avocado and cheese make up this easy four-ingredient sandwich. Tip: Make the eggs ahead of time, then assemble the sandwich and heat it up in the morning.
Nutrition (per serving):热量:369;脂肪:21 g;饱和脂肪:8 g;Monounsaturated Fat: 8g; Cholesterol: 241mg; Sodium: 464mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 3g; Protein: 18g
9.HOMEMADE BANANA “YOGURT”
Ripe banana, cashews and ground chia seeds are blended together for a “yogurt” that’s high in fiber and dairy-free. Customize with your favorite toppings for extra flavor.
Nutrition (per serving):Calories: 152; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 8g; Protein: 5g
10.APPLE PIE BREAKFAST BOWL
Take your oatmeal to the next level with this high-fiber riff on apple pie made with applesauce, Greek yogurt, oats and banana. Boost the nutritional value by topping with chia seeds, toasted pecans, sunflower seeds and apple chunks.
Nutrition (per serving):Calories: 290; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 110mg; Carbohydrate: 65g; Dietary Fiber: 6g; Sugar: 20g; Protein: 15g
