3 Easy Breakfast Recipes for Muscle

Healthy, High Protein Recipes

Breakfast Recipes

A funny thing happens when you make one of these high-protein breakfast recipes every morning.

For example, you'll make better food choices all day, avoid overcompensating at night, consume fewer calories (without counting them or feeling hungry), and burn more daily calories, mostly due to the thermic effect of protein.

You'll also tamp down your naturally higher morning cortisol levels. In fact, in one study, breakfast skippers were shown to be more likely to experience depression. High cortisol and depression are linked, so getting cortisol under control in the AM makes sense.

Here's are three easy-to-make breakfast recipes packed with protein and no added sugar.

Breakfast Recipe 1: Easy-Make Pancakes


Ingredients

  • 1 scoop Metabolic Drive® protein, vanilla
  • 1/3 cup liquid egg whites
  • 1/4 cup low-fat (1%) cottage cheese
  • 1 tablespoon coconut flour
  • Coconut oil spray

Directions

  1. Blend all the ingredients together until smooth. No blender? Use a whisk. Even if your batter is a little chunky, your 'cakes will still be awesome.
  2. Spray a nonstick pan with a light layer of coconut oil and get that sucker hot.
  3. Pour half the batter into the pan... or all of it. When the top begins to bubble, it's time to flip. The second side won't take as long as the first, so keep an eye on it.

Options: Plop a few berries or banana slices in the batter after you pour it into the pan. Add a dash of cinnamon or pumpkin pie spice blend. Or, instead of vanilla protein powder, use strawberry.

Yield: 1 big pancake or 2 smaller ones

Calories & Macros

  • Calories: 250
  • Protein: 43 grams
  • Carbs: 1 gram
  • Fat: 4 grams
  • Fiber: 3 grams

Breakfast Recipe 2: Apple Jacked Muffins


Ingredients

  • 2 medium apples, Granny Smith preferably
  • 2 cups old fashioned oats
  • 3 scoops Metabolic Drive® protein, vanilla
  • 1 egg
  • 1 cup monk fruit sweetener (or alternative of choice)
  • 1 cup water
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt

Directions

  1. Preheat the oven to 350 degrees F.
  2. Slice your apples into quarters and remove the core. Then shred the slices using a cheese grater.
  3. Combine all ingredients into a mixing bowl and thoroughly stir until it forms a batter.
  4. Grab a muffin pan and prepare it for 8 large muffins. If you don't have nonstick spray, then spray the pan with cooking oil and add a light, even layer of protein powder on top.
  5. Spoon your batter into the muffin tin evenly.
  6. Bake for about 25 minutes. Cook time may vary depending on muffin size, your oven, and even your elevation.
  7. Bump up the protein by eating multiple or adding a protein drizzle.

Optional Protein Drizzle

Protein Drizzle

Ingredients

  • 1/4 cup kefir (or any milk or milk alternative)
  • 2 scoops Metabolic Drive®, vanilla
  • Optional: cinnamon, chocolate chips, chopped nuts

Directions

Mix the kefir and protein powder. It will look too dry at first, but keep mixing. Metabolic Drive® protein will turn the kefir into a silky smooth icing-like cream. If it turns into a dry chalky mess, it's because you’re not using Metabolic Drive.

Once you've mixed it thoroughly, taste. Add a bit more protein powder if you want it thicker and sweeter; more kefir if you want it thinner and less sweet. Let the muffins cool, then drizzle the drizzle on them.

Calories & Macros Per Muffin (no drizzle)

  • Calories: 154
  • Protein: 11 grams
  • Carbs: 23 grams
  • Fat: 2 grams

Breakfast Recipe 3: Healthy Pumpkin Protein Waffles


Ingredients

  • 1 scoop Metabolic Drive® protein, vanilla
  • 1 egg
  • 1/4 cup pumpkin purée
  • 1 tablespoon coconut flour
  • 1/4 teaspoon pumpkin pie spice blend
  • 1/2 teaspoon coconut oil
  • Pinch of salt
  • Pinch of baking soda
  • Option: monk fruit sweetener to taste

Directions

Whisk everything together and plop it into your waffle iron. Done!

Options: Add berries or use bananas with chocolate protein powder.

Yield: 1 Belgian waffle or 2 standard waffles

Calories & Macros

  • Calories: 242
  • Protein: 30 grams
  • Carbs: 14 grams
  • Fat: 9 grams
  • Fiber: 7 grams
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