14 protein breakfasts provide you with the energy of the morning

4. In this simple recipe, mix one egg with two albumins, and then fry them in a pan until they are fully cooked. Take out the eggs and put them on the whole wheat tortilla. Sprinkle 1 / 4 cup chopped Monterey Jack cheese, 1 tablespoon salsa sauce, and roll up tortillas. You can try mixing this recipe with different salsa and cheese. If you want to reduce fat a little bit more, try low-fat cheese. Calories: 336, protein: 25g.

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5. The Greek yogurt packed with protein makes this kind of bran cereal a higher level than the cereal you eat every day. Almond snack can not only increase the crispness of fruits and vegetables, but also is the only nut that can provide vitamin E, which is also an antioxidant. Mix 3 / 4 cup bran cereal with 3 / 4 cup pure low fat Greek yogurt and 10 almonds. To add sweetness, you can put fresh blueberries or bananas on it. Calories: 303, protein: 24g. Now listen to me: how does this famous chef save himself by eating right? With this recipe, French toast doesn't have to be a weekend breakfast. With 28 grams of protein, you'll be full for hours. Dip a piece of wholemeal bread in beaten eggs. Cook in a nonstick pan about one minute per minute until slightly browning. Sprinkle with cinnamon (or any other favorite spice) and serve with 3 / 4 cup yogurt. Calories: 266, protein: 28g.

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7. Mushroom and tomato omelets are one of the easiest ways to add vegetables to your diet while increasing your protein intake. This version includes mushrooms and tomatoes, but you can also add chili, onion or spinach. Mix four albumen with an egg and beat gently. Use cooking spray to cook eggs in a non stick pot. Once the egg begins to form along the edge, add 1 / 2 cup of low-fat cheese, 1 / 2 cup of mushroom slices and 1 / 2 chopped tomatoes to the center of the omelet. Cook until the eggs are set and folded. Calories: 256, protein: 36g.

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8. Cashew Maple yoghourt

this yoghourt breakfast bowl is a complete set meal, providing protein, carbohydrate and healthy fat to make you feel fuller. The touch of maple syrup provides a natural sweetness for sour Greek yoghurt. Mix 3 / 4 cup Cereals, 8 parts cashew nuts and 3 / 4 cup pure low-fat Greek yoghurt. Pour in 1 1 / 2 teaspoon maple syrup and enjoy! To make this recipe gluten free, you can choose gluten free cereal instead of regular cereal. Calories: 321, protein: 22G.

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9. The Mediterranean morning fry Mediterranean diet is considered one of the healthiest in the world; it is associated with reducing the risk of heart disease, cancer and other diseases. Beat one egg lightly with four albumen and fry in a nonstick pan until well done. Put three tablespoons of skimmed whey cheese and 3 / 4 cup of spinach on top of the egg. Calories: 208, protein: 27g.

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10. Walnut yoghurt breakfast has only three ingredients, and the preparation time is less than 5 minutes. This simple breakfast is very suitable for anyone with busy schedule. Add proper amount of omega-3 fatty acid to walnut kernel, just mix 3 / 4 cup of low-fat Greek yoghurt with 7 parts of chopped walnut kernel and 2 tbsp of wheat germ. To add natural sweetness, place fresh raspberries or any seasonal fruit on top. Calories: 250, protein: 25g. This oatmeal for breakfastThe recipe includes turkey bacon and parmesan cheese, usually topped with dried fruit or nuts. Prepare 3 / 4 cup of dry oats with water as directed. Boil the turkey bacon until crispy. When the oats are cooked, add three tablespoons of grated Parmesan cheese. Sprinkle chopped bacon crumbs on top and season with pepper. You can use plain oats or gluten free oats. Calories: 361, protein: 25g.

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12. Flaxseed yoghurt breakfast

is very suitable for summer. This cool yoghurt breakfast bowl integrates all healthy food. Rich in omega-3 walnuts and flaxseed, this dish has one or two punch heart health benefits, while full protein can save your waistline. Mix 3 / 4 cup pure low-fat Greek yogurt with seven chopped walnuts and two tablespoons of ground flaxseed. With fresh or dried fruit as ingredients, in addition to vitamins and minerals, but also increase fiber. Calories: 278, protein: 24g.

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13. Turkey and cheese stir fry Use cooking spray to cook eggs in a non stick pot. When the eggs start to set, add cheese and Turkey (sliced) to the middle of the eggs and mix. Continue to cook until the eggs are fully cooked. The sodium content of cooked meat may be very high, so choose low sodium, which is available in most delicatessen stores. You can also add different vegetables (onions, peppers, tomatoes, etc.) to enhance fiber and overall nutrition. Calories: 247, protein: 34g.

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Credit: cate Norian

14. Kiwi fruit and yoghurt breakfast bowl

kiwi fruit is a refreshing turning point of this yoghurt breakfast bowl. Sweet fruit and sour Greek yogurt perfectly balance taste with healthy carbohydrates and protein. Slice three kiwifruit slices and layer on a glass of low-fat Greek yogurt. You can also add wheat germ or Chia seed to it to enhance the flavor of nuts. Calories: 276, protein: 25g.

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