High Protein Breakfast Recipes

Berry Smoothie Bowl (298 Calories, 44.5g Protein)

Frozen Blueberries
Frozen Raspberries
Protein Powder
Plain Greek Yogurt
Almond Milk
Ice Cubes
Protein Granola
Strawberries

Instructions
1. In a blender, add 80 grams of blueberries and raspberries
2. Afterwards, add 100 grams of greek yogurt
3. Add 1 scoop of protein powder
4. Pour 75 milliliters of almond milk
5. Add in some ice cubes
6. Blend it together and pour it into a bowl
7. Top it off with protein granola and chopped strawberries
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Ham and Cheese Omelet (393 Calories, 46g Protein)

Egg Whites
Salt
Black Pepper
Paprika
Dried Chilli Flakes
Spinach
Mini Tortilla
Honey Roast Ham
1 Tomato
Low Fat Cheese
Spicy Mayonnaise

Instructions
1. Pour 200 milliliters of egg whites in a pan
2. Before the egg whites are fully cooked, add in a mini tortilla
3. Flip the eggs
4. Add salt, black pepper, paprika, and chili flakes
5. Add spinach and 50g of ham
6. Slice the tomato and add it into the omelet
7. Sprinkle 25g of cheese on top
8. Place it into a plate and add spicy mayonnaise
Oreo Overnight Oats(337 Calories, 57g Protein)
Oats
Protein Powder
Almond Milk
Plain Greek Yogurt
Oreos

Instructions
1. In a bowl, add 35g of oats
2. Add protein powder
3. Pour 50 milliliters of almond milk
4. Crush oreo (Cookies only, no white stuff)
5. Add 145g of greek yogurt
6. Add crushed oreo and mix
7. Sprinkle some more crushed oreo cookies and put inside fridge
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Blueberry French Toast (851 Calories, 48g Protein)

Milk
Butter
Eggs
Ground Nutmeg
Ground Cinnamon
Vanilla Extract
Maple Syrup
Whole Grain Bread
Blueberries
Strawberries
Protein Powder

Instructions
1. In a blender, add 50 milliliters of milk
2. Add 2 whole eggs
3. Add 1 full scoop of protein powder
4. Add 1 tsp of nutmeg and cinnamon
5. Add 1 tbsp of maple syrup
6. Add 1 drizzle of vanilla extract and blend the mixture
7. Pour the mixture in a bowl
8. In a pan, add in 20g of butter
9. Dunk the bread in the mixture and place it in the pan
10. Flip in until it starts to show become golden
11. Place french toast in plate and chop a few strawberries
12. Place them on top of the french toast along with some blueberries
13. Add syrup
Beckles Bowl (964 Calories, 74g Protein)
Milk
High Protein Granola
Protein Powder

Instructions
1. In a bowl, place 150g of protein granola
2. In a large cup, add 1 scoop of protein powder
3. In that same cup, add 300ml of milk and mix well
4. Pour protein milk into bowl with granola
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Protein Quesadilla (758 Calories, 56.5g Protein)

Eggs
Chili Flakes
Cheese
Salt
Black Pepper
Ketchup
Bacon Medallions
Tortilla Wrap

Instructions
1. In a pan, cook 4 bacon medallions until crispy
2. In the same pan, add 3 whole eggs and add tortilla wrap on top
3. Flip and then add chili flakes, salt and black pepper
4. Add the cooked bacon medallions in a corner
5. Add 30g of cheese in a different corner
6. Add ketchup in half of the quesadilla
7. Fold in half and then again
8. Place in plate
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High Protein Shakes

1) (1000 Calories, 70g Protein)

Protein Powder
Oats
Milk
1 Banana
Water
Extra Virgin Olive Oil (Optional)

Instructions
1. In a blender, add 100g of oats
2. Blend the oats to where they look like flour
3. Add 2 scoops of protein powder
 4. Add 300ml of milk and 200ml of water
5. Add 1 banana chopped up
6. Add olive oil (Optional)
7. Blend it together
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2) (843 Calories, 62g Protein)

Protein Powder
Plain Greek Yogurt
Milk
Chocolate Bar
1 Banana

Instructions
1. In a blender, pour 300 milliliters of milk
2. Add 100g of greek yogurt
3. Add 2 scoops of protein powder
4. Add 1 banana chopped up
5. Add chocolate bar chopped up
6. Blend it together
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3) (931 Calories, 39g Protein)

Oats
Vanilla Ice Cream
Milk
Cocoa Powder
Smooth Peanut Butter
Oreos
2 Eggs

Instructions
1. In a blender, blend 50g of oats
2. Add in 300 milliliters of milk
3. Add 100g of ice cream
4. Add 1 tbsp of peanut butter
5. Add 2 oreos and 2 whole eggs
6. Sprinkle some cocoa powder
7. Blend it together
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4) (1191 Calories, 72g Protein)

Protein Powder
Oats
Milk
Nutella
Peanut Butter
Olive Oil
Instructions
1. In a blender, blend 70g of oats
2. Add 2 scoops of protein powder
3. Add 300 milliliters of milk
4. Add 200 milliliters of water
5. Add 2 tbsp of peanut butter and nutella
6. Add 1 tbsp of olive oil
7. Blend it together
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5) (758 Calories, 58g Protein, 74g Carbs, 28g Fat)

Protein Powder
Vanilla Protein Yogurt
Milk
6 Oreos

Instructions
1. In a blender, add 300 milliliters of milk
2. Add a whole cup of vanilla protein yogurt
3. Add 1 scoop of protein powder
4. Add 6 oreos
5. Blend it together
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High Protein and Calorie Meals

Cereal Granola (1081 Calories, 36g Protein, 32g Fat, 141g Carbs)
Chocolate Bites
Raisin and Almond Granola
Mixed Berries
Milk

Instructions
1. In a bowl, add 100g of chocolate bites
2. Add 100g of granola
3. Pour 300 milliliters of milk
4. Add mixed berries
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Eggs on Toast And Beans (902 Calories, 59g Protein, 25g Fat, 99g Carbs)
Olive Oil
4 Eggs
Canned Beans
Salt
Pepper
Paprika
Curry Powder
Chili Flakes
Toasted Bread
Butter

Instructions
1. In a pan, heat up olive oil
2. In that same pan, add 4 whole eggs
3. In a pot, add canned beans
4. Add salt, pepper, paprika, curry powder and chili flakes to the beans
5. Toast 2 breads and add them to a plate with butter
6. Place 2 eggs on each bread and add beans on both sides
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Chili con Carne (979 Calories, 65.7g Protein, 27.8 Fat, 105g Carbs)
Ground Meat (5 to 10% Fat)
Olive Oil
Water
Salt
Pepper
Paprika
Curry Powder
Pasta (Any kind will do)
Chili con Carne Sauce
Canned Kidney Beans
Peas
Cheese

Instructions
1. Start by adding olive oil to a pan and afterwards placing the ground meat in the pan
2. In a pot, add water for the pasta
3. Once the meat is almost cooked, season it with salt, pepper, paprika and curry powder
4. In the pot, add the pasta
5. Add sauce to the meat
6. Add drained kidney beans to the meat
7. Add peas to the meat
8. Once the pasta is cooked, drain it
9. Add the cooked pasta into the meat and mix it
10. Place the pasta in a plate and add cheese
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Chicken and Rice (782 Calories, 49.2g Protein, 29.5g Fat, 79.6g Carbs)
Chicken Thighs
Plain 0% Fat Greek Yogurt
Half a Lemon
Paprika
Salt
Curry Powder
Black Pepper
Dried Thyme
Clear Honey
Hot Pepper Sauce

Broccoli
Spring Onions
Long Grain Rice
Water

Instructions
1. In a bowl, place chicken thighs and add a couple tbsp of greek yogurt
2. Add salt, black pepper, paprika, curry powder and dried thyme
3. Squeeze a lemon into the bowl
4. Add honey and hot pepper sauce and mix
5. Place it in the fridge to marinate for an hour
6. Preheat the oven to 200 degrees and place the chicken for 30 minutes
7. Chop up some broccoli and place it in a steamer
8. Chop up some spring onion
9. Pour rice in to a pot with water
10. Season the rice with ½ tsp of pepper, some salt, 1 tsp of thyme, and spring onion
11. Once the chicken is done, place it in a plate with cooked broccoli and rice
12. Add sweet chili sauce to the rice (Optional)
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Fast Bulking Meals For Lunch

Coronation Chicken Sandwich (1025 Calories, 63.5g Protein)

Greek Yogurt
Real Mayonnaise
Chicken Breasts
½ Lemon
Curry Powder
Lettuce
Bread
Cilantro
Olive Oil

Instructions
1. In a bowl, place 200 grams of chopped chicken breasts
2. Fry in a pan and add some olive oil
3. In a separate bowl, add 100g of greek yogurt, 3 tbsp of mayonnaise, 2 tbsp of curry powder, salt,
pepper and squeeze half a lemon
4. Chop up some cilantro and add it to the sauce and mix
5. Once the chicken is done, add it to the sauce and mix
6. In a plate, add a slice of bread and add the sauce with chicken and lettuce
7. Place another slice on top of the other
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Pesto Pasta (832 Calories, 32g Protein)
Dry Cheese
Pesto
Penne Pasta
Broccoli
Water

Instructions
1. In a pot, pour water and add chopped broccoli and leave it to cook
2. Once the broccoli is cooked, leave it to the side
3. In the same pot, add 150g of penne pasta and let it cook
4. While the pasta is cooking, get the dry cheese ready into small pieces
5. Drain the pasta once it’s fully cooked
6. Pour a quarter of pesto into the pot with the pasta and mix
7. In a bowl, place the pasta and add broccoli and dry cheese
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Meatball Sub (984 Calories, 90.5g Protein)

Lean Ground Meat (5 to 10% Fat)
Pizza Sauce
Parmesan Cheese
Paprika
Curry Powder
Oregano
1 Egg
Cheese Slices
6 inch Baguette
Olive Oil

Instructions
1. In a bowl, place 250g of ground meat
2. Add an egg and 20g of parmesan cheese
3. Add 1 tbsp of paprika and 2 tbsp of curry powder
4. Mix the meat and spices together into one big bowl
5. Make the ball into 5 smaller balls
6. In a pan with olive oil, place the meatballs and let them cook
7. Add pizza sauce once they’re fully cooked
8. Add some oregano and mix
9. Cut the baguette in half and place the meatballs in the bread
10. Add 1 ½ slices of cheese to each slice of bread
11. Preheat the oven to 200 degrees
12. Place the slices of bread in the oven and leave them in there for 1 or 2 minutes
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 Snacks for Bodybuilding

Granola and Greek Yogurt (722 Calories, 22.9g Protein, 39.1g Fat, 66.4g Carbs)
Granola
Greek Yogurt
Raw Honey
Frozen Fruits

Instructions
1. In a bowl, add 200g of greek yogurt
2. Add 100g of granola
3. Add frozen fruits
4. Add 1 tbsp of raw honey
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Peanut Butter Bagel (617 Calories, 21g Protein, 82.5g Carbs, 21.6g Fat)
1 Whole Bagel
Peanut Butter
Raw Honey
1 Banana

Instructions
1. Cut the bagel in half and place it in the toaster
2. Once the bagel is full toasted, add some peanut butter to both sides
3. Add slices bananas to each side
4. Add 1 tbsp of raw honey to both sides
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Tuna Toast (710 Calories, 52.3g Protein, 64.7g Carbs, 27.2g Fat)
Bread
Greek Yogurt
Ketchup
Canned Sweet Corn
Tuna Chunks
Cheese
Paprika
Salt
Curry Powder
Black Pepper

Instructions
1. In a bowl, scoop up all the tuna
2. Add 100g of Greek Yogurt
3. Add Ketchup
4. Add 2 tbsp of sweet corn
5. Add paprika, salt, curry powder and black pepper and mix
6. Toast 2 pieces of bread and add butter to each side
7. Add the tuna mix and cheese to both sides of bread
8. Preheat the oven to 200 degrees and place both pieces of bread for 10 minutes