Everyone’s protein goal is different, but aiming for 30g of protein at each meal (including snack) will have you well on your way!
High Protein Avocado Toast
25g of protein! Continuing the cottage cheese trend by leveling up avo / toast this high protein hack adds the perfect amount of creaminess & tartness to a delicious breaky!
Ingredients:
1 piece of sprouted bread (easier on digestion!, love ezekiel bread here)
1/2 avocado
1/4 cup cottage cheese (love pasture raised from good culture)
pinch of salt & pepper
2 pasture raised eggs, pan fried @vitalfarms
pinch of crushed red pepper (or better yet – chili crunch!)
pinch of everything but the bagel seasoning
2 organic grape/cherry tomatoes, thinly sliced
Micro arugula (4x nutrients of larger counterpart), I get at sprouts or the micro spicy mix at HEB
Directions:
Fry eggs over medium heat in a cast iron or non stick pan, with a drizzle of avocado or olive oil. Season with salt and pepper. I like to cover and cook for 3-4 mins.
Toast bread.
Mix avocado and cottage cheese, mashing with a fork. Season with salt and pepper.
Top toast with Avo & cottage cheese mixture, eggs, tomato, crushed red pepper/chili crunch & EBTB seasoning and top with micro arugula.
Enjoy!
Breaky Sandwiches
Easy meal prep and freezer meal too!
🥯toast @foodforlifebaking Ezekiel sprouted English muffin (sprouted = easier on digestion, and full of fiber!)
🧀spread greek cream cheese on each side, its higher in protein and lower in fat! Found mine at @sprouts
🍳microwave 1 egg (@vitalfarms pasture raised) + 8 tbsp egg whites in a small bowl so it perfectly fits my sandwich
🌭also microwave 2 @applegate turkey sausage links & cut in half
🌿Top with micro arugula (also found at @sprouts) and has 4x the nutrients of regular arugula!
🌶️Optional: hot sauce
Enjoy!
Freezer Breaky Burritos
Ingredients for 8 burritos:
8 eggs
2.5 cups egg whites
8 tbsp cottage cheese
4 oz. raw cheddar
1 16 oz. Can organic black beans
8 burrito tortillas (ezekiel sprouted tortillas)
5 oz. organic baby kale
8 slices bacon
Parchment paper & foil
Directions:
- Add diced bacon to sauté pan over medium heat, cook until crispy. Spoon out excess bacon fat.
- Add rinsed black beans. Stir.
3.Add spinach & kale. Season w S&P. Pop a lid on it & let wilt down about 3-4 mins. - Add eggs, egg whites & cottage cheese. Scramble. Turn heat off when still slightly runny – this helps to stay moist when reheating.
- Build burritos – .5 oz shredded cheese, & egg mixture. Fold in left & right sides, wrap from bottom & roll. Wrap in parchment, then foil & date.
Reheat: 2 mins in parchment in microwave.
Savory Heirloom Tomato Toast
30g protein!
i loveeee delicious organic heirloom tomatoes. the rainbow of colors indicate their diversity of antioxidants, which help protect our cells from aging. heirloom tomatoes contain lycopene, one of the most powerful natural antioxidants.
i like using blended cottage cheese as the base because it adds more protein than just using a standard cream cheese. i look for cottage cheese that is organic, from grass fed cows. Cottage cheese is an excellent source of calcium, and helps to regulate blood pressure.
Ingredients:
– 2 hard boiled eggs
– 1 slice of sprouted toast or sourdough toast
– 1/4 heirloom tomato
– salt, pepper, olive oil, crushed red pepper , EBTB seasoning
– small handful of arugula
– 2 leaves basil, sliced
– 1 tbsp feta
Directions:
🍅 toast slice of sourdough bread
🍅 blend 1/2 cup cottage cheese with some garlic powder
🍅 add creamed cottage cheese to toast, top with arugula, sliced heirloom tomato, drizzle of olive oil, squeeze of 1/4 lemon, flakey sea salt, everything but the bagel seasoning, fresh cracked black pepper, crushed red pepper, sheeps milk feta & some fresh basil.
🍅 top with two sliced hard boiled eggs.
this literally has every flavor you need – sweet, salt, citrusy, herb, crunch, pepper – SO GOOD & easy.
Strawberry Shortcake Protein Pancakes
35g of protein! Can definitely meal prep the pancakes and Greek yogurt mix separately, microwave pancakes morning of and layer with Greek yogurt mixture. Great for kids too!
Ingredients:
1 egg @vitalfarms
3 tbsp egg whites
1/4 cup organic rolled oats
1 tsp chia seeds
1 tsp hemp seeds
1/4 cup low fat cottage cheese
Pinch of salt, cinnamon & vanilla extract
Toppings:
Organic strawberries
1/2 cup Organic Greek yogurt @stonyfield
1 tbsp maple syrup
Optional: grass fed butter or ghee
🥞 blend pancake ingredients together.
🥞 over medium heat, add a little avocado oil or butter, pour pancakes on pan. cook about 4 mins per side (until it starts to bubble on first side)
🥞 while pancakes cook, mix greek yogurt and maple syrup in a small bowl.
🥞 layer Greek yogurt & sliced strawberries in between pancakes.
Greek yogurt, egg & oats add protein to this meal, chia seeds, hemp seeds & strawberries add fiber, oats & banana add fiber & carb, chia, egg & butter add healthy fats – making this a well balanced and filling breaky that will keep you full & satisfied!
Enjoy!
Cottage Cheese Migas
27g of protein! Pair with Greek yogurt, chia & hemp seeds & berries for an even higher protein meal.
Ingredients for 2:
6 eggs @vitalfarms pasture raised
1/4 onion, diced
3 mini sweet peppers, diced or 1/3 bell pepper, finely diced
1/2 jalapeño, diced (or more for more heat 🔥)
6-7 cherry tomatoes, quartered (or 1/3 of large tomato, diced)
1/4 cup cottage cheese @good_culture
A handful of tortilla chips, crushed up (just use your hands)
4 tortillas – I like @sietefoods, ezekiel sprouted or @latortillafactory organic
1/2 avocado, diced
Hot sauce
1/2 tbsp avocado oil or olive oil
Directions:
- Add oil to cast iron pan over medium heat. Add onions and peppers & sauté 2-3 mins. Add tomatoes. Sauté 1 more minute.
- Whisk eggs in bowl. Add to pan, turn heat to medium low. Add cottage cheese. Scramble until cooked through. Add crumbled chips at the end and scramble a bit more.
- Warm tortillas in microwave or on stove top.
- Serve migas with tortillas. Top with avocado and hot sauce.
Enjoy!
Hemp Seed Crusted French Toast
my god y’all this was so good – the hemp seeds seared in butter in the pan, chia seed maple syrup and strawberries 🤤 it was the perfect amount of buttery crispyness and ooey gooey sweetness on the inside. Hemp seeds are super high in protein so this meal was 32g protein total. Also a great way to add eggs into your diet if you have an egg aversion. I used ezekiel bread to up the fiber content!
Ingredients:
4 tbsp hemp seeds
2 slices ezekiel sprouted bread
1/4 cup milk of choice
1 egg
Dash of cinnamon, salt
1/2 tsp vanilla extract
1/2 tbsp grass fed butter or ghee
2 tbsp maple syrup
Optional: 1 tbsp chia seeds
Sliced strawberries
Directions:
- Heat skillet over medium heat, add butter.
- In small bowl mix egg, milk, cinnamon, salt, vanilla and whisk well.
- On small plate pour hemp seeds evenly out flat.
- Dredge bread in egg/milk mixture and gently lay into hemp seeds on both sides.
- Sear toast in pan for 3-4 mins per side.
- Optional: microwave syrup with chia seeds.
- Pour syrup over and top with strawberries.
Enjoy!
Carbonara Breakfast Toast
27g of protein! Whipped cottage cheese gives an almost ricotta like consistency that is so creamy and delish!
Ingredients for 1:
- 6 tbsp cottage cheese @good_culture
- 2 eggs @vitalfarms
- 1 slice of bacon, cooked & broken into small pieces @pedersonsfarms
- 1 slice of toast, I like @easytigeratx Austin quinoa sourdough
- drizzle of olive oil @txoliveranch
- salt @maldonsalt & pepper
- garlic powder
Directions:
- In blender or with immersion blender, blend cottage cheese, sprinkle of salt, pepper & garlic powder & drizzle of olive oil.
- Toast sourdough.
- Cook bacon (I microwave for 2 mins to make it easy).
- Fry egg over medium heat in skillet for 3-4 mins. Season with salt & pepper. I usually let it fry for 2 mins, pop a lid on it for 2 mins and it comes out perfect!
- Add cottage cheese, egg, bacon on toast and drizzle with olive oil, sprinkle of salt & pepper and optional: basil.
Breaky Banana Split
Ingredients:
- 1 organic banana
- 1 cup grass fed greek yogurt
- Drizzle of honey
- 1/3 cup granola (I like @purely_elizabeth banana nut)
- 1 tbsp chocolate (I like @hukitchen chips or 1/8 of a bar, chopped). I used the hazelnut butter chocolate bar for this and omg 🤤
- 1 tsp hemp seeds
- sprinkle of ceylon cinnamon
- optional: 1 tsp chia seeds, pumpkin seeds, any chopped nuts of your choice, berries
For the @purely_elizabeth granola, use code KEETOWELLNESS for 10% off. Enjoy!
