The PERFECT Breakfast Ideas To Get Shredded (3 Quick & Healthy Recipes)

Knowing what to eat for breakfast is crucial for anyone looking to lose fat. A breakfast with the right macronutrient split can lead to indirect fat loss benefits by providing greater satiety. It also seems to play a crucial role in maximizing performance regardless of when your workout is. So, what I’ll do is run through 3 quick, healthy, and easy healthy breakfast recipes and go through what scenarios every high protein breakfast is ideal for. I’m also going to do is just show you the base recipe for each meal, and show you the different ways that you can customize each of these protein breakfast recipes based on your taste preferences and daily target calories and macros.

The first high protein breakfast is none other than protein coffee + rice cakes. The fast digesting carbs and protein and the minimal fat and fibre content in this meal makes it the ideal choice if you train early in the morning and just need something quick and easy and not too filling shortly before (~30-45 mins) your workout to help enhance your performance and recovery.

BASE CALORIES/MACROS: ~345 calories, 33g protein, 39g carbs, 2g fat
1-2 cups (250-500 mL) Black Coffee (5 calories)
1 scoop (35g) Whey Isolate Protein Powder (130 calories)
1 Sliced Banana (105 calories)
3 Rice Cakes (105 calories)
Dash of cinnamon

BASE WITH PEANUT BUTTER: ~435 calories, 37g protein, 43g carbs, 10g fat
1 tbsp (15g) peanut butter (+90 calories)

BASE WITH PB2: ~405 calories, 39g protein, 45g carbs, 4g fat
2 tbsp (13g) PB@ (+ 60 calories)

The second breakfast idea that’ll help with fat loss is the egg wrap. This is the perfect option for a high protein, low carb breakfast for those who want to save more carbs for later on in the day and aren’t going to be training immediately after. What you choose to top this with is totally up to you, but just do so in each of the 4 sections here. I personally add a serving of either cheese or avocado, some seared mushrooms and peppers, and a small amount of baked chicken breast to bump up the protein count.

BASE CALORIES/MACROS: ~220 calories, 19g protein, 1g carbs, 15g fat
3 Large Eggs (210 calories)
Handful of Spinach (10 calories)

BASE (LOW FAT VERSION) CALORIES/MACROS: ~80 calories, 18g protein, 1g carbs, 0g fat
Swap 3 whole eggs for ¾ cup (~150g) egg whites (-139 calories, -15g fat)

BASE WITH TOPPINGS: ~414 calories, 44g protein, 4g carbs, 24g fat
Handful of seared peppers + mushrooms (+ 20 calories)
2oz (56g) baked chicken breast (+ 95 calories)
1oz (28g) feta cheese (+ 80 calories)

BASE WITH TOPPINGS (LOW FAT VERSION): ~275 calories, 43g protein, 4g carbs, 9g fat
Swap 3 whole eggs for ¾ cup (~150g) egg whites (-139 calories, -15g fat)

You’ll never have to wonder what to eat for breakfast to lose fat with this last, fuss-free recipe (overnight oats). This is a great option if you’d like to prep your breakfast for multiple days in advance, as it can easily be stored in the fridge and will be ready to eat whenever. Given the slow digesting properties of this meal, it makes it ideal if you’re going to be working out a couple hours after this meal or later on in the day. This recipe is relatively higher in calories, which makes it a good option to “front load” your calories with.

BASE CALORIES/MACROS: ~360 calories, 29g protein, 46g carbs, 7g fat
2/3 a cup (60g) dry oats (226 calories)
1/2 scoop (18g) protein powder (65 calories)
1 teaspoon (3g) of chia seeds (15 calories)
50g 0% plain Greek Yogurt (29 calories)
¼ cup stevia (can swap for 1 tbsp honey or sugar free syrup)
Splash of vanilla extract
½ a cup (125 mL) of cashew milk or any milk of choice (25 calories)

WITH TOPPINGS ~660 calories, 37g protein, 78g carbs, 25g fat
1 tbsp (15g) peanut butter (+90 calories)
½ a diced apple (+40 calories)
½ a sliced banana (+52 calories)
Small handful (20g) of almonds (+116 calories)

Keep in mind that these protein breakfast recipes only take care of one meal. Ultimately, it’s your whole days’ worth of calories that determine if you lose fat or not. So experiment with these meals. Use the ones that best cater to your lifestyle and enable you to adhere to your calorie deficit, as that is what is key to losing that stubborn fat. And for a step-by-step program that shows you not only how to train but also comes with a nutrition software designed to show you exactly how much to eat week after week to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free-fitness-quiz/

DOWNLOAD THE BREAKFAST RECIPES PDF HERE:
https://builtwithscience.com/breakfastPDF

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