To ask for easy to prep high protein breakfast ideas?

[tryingtoloseit]

I really, really need to get back into meal prepping.

I really struggle with breakfast and end up usually opting for a protein shake which just sets me up for a bad day, because I feel like I’ve not eaten and it’s full of UPFs!

I need some ideas of things I can make at the weekend for the whole week, to eat at my desk at work. Any ideas would be welcome!

Fage Yoghurt or any real Greek with chia and flax seed & blueberries. Chia needs 15 minutes to soak in the yoghurt but you can easily tip it in & stir and leave it while you're getting ready.

I have the Aldi 25g protein pot yoghurts. Taste lovely and grab and go. 75p each.

Sorry just noticed you want to make for entire week. No ideas on that one sorry. But you could throw the yoghurt and seeds and fruit into a lidded pot at home and eat at desk later.

Also Hard Boiled eggs can be kept in the fridge for a good fe days.

Overnight oats with Greek yoghurt, berries and nuts are really easy to prep for a few days. Egg muffins are another good option and can be made in a batch at the weekend. Both are easy to grab and take to work.

Not pre-prepped but very quick.

Bio and me granola, frozen berries, 1 minute to defrost, Skyr yogurt. 21g protein, 9g fibre, 340 calories. I find it filling but if you get hungry you could have hard boiled eggs ready in the fridge.

I’m not a huge overnight oats/porridge person! I just need something that I can take that will keep the calories down

Eggs

Protein flapjacks.

You could pre-protion Greek yoghurt, fruit, chia and granola.

I often have a protein shake with frozen banana, cacao powder and almond butter. I use a chocolate flavoured plant based protein. It can’t be made ahead but it’s v quick and keeps me going until lunch.

Another suggesting Greek yogurt with chia and flaxseeds then adding in frozen blueberries and granola, sometimes a teaspoon of blackcurrant curd or banana. I leave mine in the fridge overnight to take to work and it keeps me full until lunchtime.

Do you have a flapjack recipe that’s not stacked full of butter?

There is an instagrammer called Domonique Ludwig (I think that is the correct spelling). She has some nice food prep recipes, and also quick breakfasts. They all have around 30g protein and are high fibre. Her overnight oats are very nice. She also has a cookbook.

Sorry I’ve just seen you don’t like overnight oats! Iirc she has a pancake recipe. Served with yoghurt and fruit.

I just google or search on Pinterest “protein flapjack/bar recipe” - I don’t think I’ve ever made any with butter, usually it’s nut butter, maybe some coconut oil.

I also struggle with breakfasts. I absolutely loathe oats and yoghurt , seems like everything is either both of them. I love eggs but can’t eat that everyday.

If you like protein shakes try Purition - it’s not UPF, full of nuts and seeds, high protein and low carb. They’re my go to when I don’t have time to make something.

Just eat scrambled eggs with herbs. They take 3 mins to make and are nutritionally round.

Alas plant protein just doesn’t cut it compared to animal protein. Also all those ground up nuts and seeds are liable to going rancid.

Smoked salmon slapped in a protein bagel? Or is that too calorific?

I'm with you and the OP over this and it's annoying that so many healthy recipes are full of oats and/or yogurt. I don't care how healthy and full of protein or fibre it is, or about all the lies claims about it 'keeping me going all day' I don't like it.

With me it's that I don't really like cold food. I don't mind porridge but it normally makes me more hungry not less. But as it happens, I've just tried a new recipe from Lindsay Wilson's filling meals book which is oats made into porridge with water, then fat free Greek yogurt, nutella and All Bran added. It wasn't bad and I'll see if it has any sustaining power that it should do with the amount of protein and fibre in it.

But for you and the OP, I don't see the problem with eating eggs every day except that sometimes it's not convenient, eg if you started making scrambled eggs in the office microwave every morning.

There's loads of variations of the quiche/tortilla variety including roast veg in a big tray, add cottage cheese and/or feta and eggs. Have a slice a day. Or make wrap quiches in the air fryer with a wrap, eggs, veg, cheese. Or mini egg muffins, egg sandwiches, egg mayo and cucumber/tomatoes etc, the list is endless.

I really recommend the Filling Meals book by Lindsay Wilson - he's also on Instagram. His premise, which works well for me is that if you eat more in the morning and at lunch and make it high protein/high fibre, you'll eat less later on and won't snack. He does some baked oats recipes with fruit that might work for you if you want something flapjack like but lower fat.

Banana pancakes? Just mash a banana with a tablespoon of flour and an egg and add some cinnamon and vanilla. Loosen with milk or water if needed. Or add a bit more flour if it's too loose. Then fry on nonstick pan. Can add honey or syrup to the mix and or drizzled on top.

Or just mushroom (or other quick cooking veg) omelette?

I'd make savoury breakfast muffins, containing egg, spinach, cheese etc. I've done this before and it works well because they freeze/defrost easily, and I prefer a savoury grab-and-go breakfast.

If you google "high protein savoury breakfast muffins recipe" there are tons of ideas.

I batch cook 12 egg muffins on a Sunday night and store them in a box in the fridge for people to grab in the morning. They can be heated up but I don't mind them cold.
I use 11 or 12 eggs for 12 muffins and then throw in variations of
peas
sweetcorn
chopped peppers
grated courgette
chopped broccoli
cherry tomatoes halved or quartered
spring onion

smoked salmon
chicken/turkey
ham

cheddar
feta

whatever I have to hand really.
Bake them in the oven at about 180 for around 25 minutes.

Do you like crustless quiche and have time to make an oven tray sized one at the weekend?

Mixing together 9 large eggs, 750g of quark and a couple of bags (360g) of Eatlean protein cheese will give 5 portions (one for each workday morning) for a total of 362 calories and containing 58 g of protein before you start adding your favourite vegetables.

The addition oil and vegetables do increase the calorie content, but they vary so wildly that I haven't tried to add them to the nutritional value. Don't skimp on a wide variety of vegetables, especially when you are restricting calories.

Mushrooms, spinach, broccoli, peppers and asparagus all contain different micronutrients and fibre, but adding a tin of cooked beans (air fried or roasted with the other vegetables) will boost the fibre content if you are having trouble meeting your daily target.

I try to eat to improve my gut microbiome so I start preparing the quiche by air frying a load of chopped vegetables, seasoned and brushed with olive oil. Then use the same brush to oil the oven pan. The cooked veg go into the oven tray, the seasoned egg, quark and cheese ( the gut bug overlords prefer loads of herbs, different coloured ground peppers, garlic granules, grated nutmeg, paprika, chilli pepper, whatever I fancy from the spice rack - though not all in the same quiche!) goes over the vegetables and the top gets decorated with sliced tomatoes, peppers and a bit more cheese. Bake for 45 minutes at between 160 and 175, and leave it to stand for 20 minutes so that the middle sets. Though I usually end up putting it back in the oven for a bit longer because I'm not keen on barely cooked wobbly eggs.

My crustless quiche has no pastry at all. So perhaps it's an oven omelette or something else entirely? Anyhow it is easy to make, the vegetables, herbs, seasonings and cheeses can be changed according to what needs using up or what you fancy eating, and it is good cold if you are in a rush, or you can warm it in the micro while you brew your breakfast coffee.

Make a big frittata that can last several days and be heated in the microwave and eaten in a protein bagel or wrap.

I use a big frying pan, 7 or 8 eggs, spinach, tomatoes, onion, peppers, mushrooms and cheese, grated cheddar or crumbled feta. If you've got leftover chicken, ham, salami or cooked bacon in the fridge, you can add that too. Cook over a low heat and then flash under a hot grill to cook the top.

Pair that with a pot of Greek yoghurt and berries with a drizzle of honey (these can be made and stacked in the fridge for the week) and you've got a healthy high protein brekkie.

A lot of people have mentioned real Greek yoghurt - and Fage is the best but it's astonishingly expensive now. I've moved on to the Greek (NOT "Greek style") versions done by Aldi and Lidl. The full fat versions are the best, but their 0% fat ones have no additional additives and are obviously much lower in calories and I rate them very highly.

I don't bother soaking oats - I just stir dry oats into my yoghurt and sling blueberries and some pumpkin seeds on the top. I eat it immediately, but if it sits for a bit it goes delightfully 'splodgy'.

One thing that works for me when low carbing is prepping omelettes the night before.

Surprisingly they keep very well in the fridge and heat up nicely in the morning.

I think you can even freeze them.

I make them simply with spring onions, tomatoes, green or red pepper and grated edam cheese.