There are two things skinny people get right: they eat breakfast and make sure that each meal contains protein. If you aren’t doing both, then you will never lose those extra pounds and let’s be honest, everyone one wants that sexy swimsuit body – even in winter.
This article is all about delicious recipes that will fuel you up in the mornings with all the protein you need to start that day right. But it is more than just being healthy, and getting all the nutrients that you need, it is also to keep your weight controlled and even losing some extra bulk.
Chickpea pancake
For those that do not like sweet pancakes, but like savory then you will like this. This vegan friendly dish that is filled with protein from chickpeas, but it is also gluten-free, free from nuts and soy, but also refined sugars.
Ingredients:
1 green onion, finely chopped (about 1/4 cup)
1/4 cup finely chopped red pepper
1/2 cup chickpea flour (also known as garbanzo flour or besan)
1/4 teaspoon garlic powder
1/4 teaspoon fine grain sea salt
1/8 teaspoon freshly ground black pepper
1/4 teaspoon baking powder
pinch red pepper flakes (optional)
1/2 cup + 2 tablespoons water
For serving: salsa, avocado, hummus, cashew cream (optional)
Directions:
Prepare the vegetables and set aside. Preheat a 10-inch skillet over medium heat.
In a small bowl, whisk together the chickpea flour, garlic powder, salt, pepper, baking powder, and optional red pepper flakes.
Add the water and whisk well until no clumps remain. I like to whisk it for a good 15 seconds to create lots of air bubbles in the batter.
Stir in the chopped vegetables.
When the skillet is pre-heated (a drop of water should sizzle on the pan), spray it liberally with olive oil or other non-stick cooking spray.
Pour on all of the batter (if making 1 large pancake) and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide a pancake flipper/spatula under the pancake and it’s firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes.
Serve on a large plate and top with your desired toppings. Leftovers can be wrapped up and placed in the fridge. Reheat on a skillet until warmed throughout.
2. Mocha banana protein smoothie bowl
This smoothie bowl is a great way to get your protein, and coffee lovers will love this. It is flavorful, and easy to make. The protein in this bowl of goodness comes from the chia seeds, bananas, and of course, a protein powder of your choice. Add your favorite seeds, nuts, and fruit toppings, especially from berries.
Ingredients:
1 large frozen banana
1/2 cup chocolate almond milk, plus more if necessary
1 scoop your favorite protein powder (for instance, vanilla or chocolate)
1 packet instant coffee, if desired
1 cup spinach (if you want a superfood boost)
A few ice cubes
Toppings:
Almond Butter
Toasted Almonds
Chia seeds
Low-fat Granola
Sliced Bananas
Fresh Strawberries
Carob chips
Unsweetened Coconut flakes
Instructions:
Add all ingredients except desired toppings to a blender and blend until smooth and creamy. If necessary, add more almond milk and/or ice to reach the desired consistency. The smoothie should be fairly thick so that you can eat it with a spoon.
Pour into a bowl and top with desired toppings such as chia and granola. Serves 1.
3. Spinach feta breakfast wraps
You can do your breakfast prepping ahead of the time, thereby limiting the stress in the mornings, as you need to get ready and even having to get your kids ready. These hearty spinach feta breakfast wraps are freezer friendly and protein-rich. All you do is fill your wrap with eggs, feta, spinach, and any other fresh veggies you like or have in your fridge.
Ingredients:
10 large eggs
1/2 pound (about 5 cups) baby spinach
4 large whole-wheat tortillas (about 9 inches in diameter, burrito-sized)
1/2 pint cherry or grape tomatoes, halved
4 ounces feta cheese, crumbled
Butter or olive oil
Salt
Pepper
Instructions:
In a large bowl, whisk the eggs until the whites and yolks are completely combined. Place a large skillet over medium heat and add enough butter or olive oil to coat the bottom. When the butter is melted or the oil is hot, pour in the eggs and stir occasionally until the eggs are cooked. Stir in a pinch of salt and a generous amount of black pepper, and then transfer to a large plate to cool to room temperature.
Rinse or wipe down the skillet, place it back over medium heat, and add another pat of butter or oil. Add the spinach and cook, stirring often, until the spinach is just wilted. Spread the cooked spinach on another large plate to cool to room temperature.
4. Breakfast salad
Yip you can have a salad for breakfast.
Eggs are a good protein source but on their own can get a little dull after a while. You can spice things up by throwing some hard-boiled eggs in a salad, adding more protein with some bacon and avocado, and there you have a tasty breakfast salad.
Ingredients:
3 cups shredded Lacinto kale (no stems)
1 teaspoon red wine vinegar
2 teaspoons extra virgin olive oil
kosher salt
black pepper, to taste
2 large eggs
4 strips cooked center cut bacon, chopped
2 ounces sliced avocado
10 grape tomatoes, halved
Directions:
In a bowl, combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
Cook eggs to desired likeness.
Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
Finish with pinch of salt and pepper.
