For all those people who train and also have the purpose of gaining muscle mass, having a protein breakfast every morning is essential to achieve their goal. Many times we tend to resort to quick and easy to prepare foods for our breakfast, for example, pastries, sandwiches, sausages, chocolate, sugary cereals, packaged juices).
If you train with a specific goal, whatever it is, breakfast could be the first change to improve your diet and get closer to that goal.
Preparing easy and healthy breakfasts with proteins is not as difficult as it seems, in fact, the recipes that we propose you can prepare them in a matter of minutes, and they will provide the necessary dose of protein that your body needs to shoot off towards the gym or to work.
You will find the perfect combination of proteins by mixing these three ingredients. Fresh cheese is a dairy richer in protein than conventional yogurt. Nuts and chia provide us with plant-based proteins and healthy fats (omega 3), which will give you energy and satiety.
An easy breakfast that you will love if you have not tried it yet. To prepare the pancakes, you must mix 2 eggs and a whole banana in the mixer. The result is a liquid dough that you must then add to a nonstick skillet to prepare the pancakes. Once you have them, you can add a tablespoon of natural peanut butter as a topping. Eggs and peanut butter are high in protein, while bananas provide you with the carbohydrates you need to start your day with energy.
Another easy-to-prepare, protein-rich breakfast is this one. You only need to mix a natural yogurt, the oat flakes and add some almonds to get a complete protein profile. In minutes you have it ready!
This breakfast is easy to prepare but takes time, so we recommend that you prepare enough cookies the day before to have throughout the week. As ingredients, you will need an apple, 2 bananas, 150g of oats, a handful of walnuts and coconut oil (you can use extra virgin olive oil too).
First, you must steam the apple: cut it into pieces, place it in a cup with two tablespoons of water, cover it with plastic wrap and put it in the microwave for 3 minutes. Then you add the pieces of the apple, along with the chopped banana and a splash of coconut oil in the mixer until a consistent paste is formed.
To this paste, you add the oatmeal, pieces of walnuts, remove everything so that the ingredients mix well and reserve it in the fridge for 2 hours. Then you can shape the cookies and place them on baking paper. Then, bake for 25 minutes at 180º, ensuring that they do not burn. Finally you let them cool, and you will have a good portion of cookies that you can accompany with soy milk if you want to add more protein.
For lovers of natural and homemade smoothies, we have a recipe that you will love. Mix together a couple of bananas, 4 tablespoons of cottage cheese, 1 tablespoon of peanut butter, half a glass of milk and a couple of tablespoons of unsweetened cocoa powder.
This breakfast combines three ingredients that combine perfectly and also provide a large amount of protein, especially wholemeal bread and salmon. You need a couple of whole-wheat toasts, spread them with avocado or cut 3 slices if you don't have much time and place a couple of slices of smoked salmon on top. Substituting avocado for butter will save you a lot of calories and consume healthy fats.
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