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4 Easy High Protein Breakfasts This World Record Holder Eats Every Week

Power up your mornings with these protein-packed recipes.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Hitting your protein goals shouldn't mean spending hours in the kitchen or choking down another bland shake. Whether you're rushing to the gym or heading to work, getting enough protein at breakfast can feel impossible. But what if you could start your day with delicious, protein-packed meals that take minutes to make and keep you full for hours?


Enter Lucy Davis, the 28-year-old fitness phenomenon who recently shattered the HYROX Solo world record, completing eight rounds of 1km runs and functional workouts in just 59 minutes. As someone who needs to maintain high energy levels throughout intense training, Lucy has mastered the art of quick, protein-rich meals that actually taste good.

"I get a lot of protein in my diet, approximately 165 to 170 grams a day. It suits me, it suits my lifestyle," says Lucy, founder of the MyCoach App and a Gymshark athlete. Now, she's sharing her four favorite breakfast recipes that each pack an impressive 40g of protein – that's more protein than five eggs! Read on to discover how to make these game-changing breakfasts that will revolutionize your morning routine while helping you hit your fitness goals.

Make Your Perfect Yo Bowl (40g Protein, 382 Calories)

"I use 320 grams of high-protein yogurt as the base," Lucy explains in her post. She tops it with chopped apple for volume and frozen raspberries, which she prefers for both value and taste. "I actually buy frozen raspberries because they're a lot more value for money and they actually just taste better," she shares. The bowl gets extra flavor from blueberries, a sprinkle of cinnamon, and crunchy peanut butter. "I finish it with sugar-free syrup instead of honey – you get more sweetness for fewer calories," she adds.

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Power Up with Protein Oats (40g Protein, 439 Calories)

"I start with 50 grams of oats, but you can adjust based on your goals," Lucy shares. She creates a creamy consistency by combining oat milk and water, then adds vegan chocolate protein powder while cooking on low heat. "Keep mixing to have a thicker consistency," she advises. Fresh blueberries, apple chunks, and cinnamon enhance the flavor. "The zero-calorie syrup really brings out the chocolate taste," Lucy notes. "I honestly get every single last scrap from that bowl."

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Whip Up Quick Protein Pancakes (41g Protein, 357 Calories)

Using a protein pancake mix makes this breakfast super efficient. "I just add water and milk to get the right consistency," Lucy explains. She uses cooking spray instead of oil to keep calories low, making about four pancakes per serving. "I use a shaker – I find it easier to pour and actually shake, what an absolute great invention," she says enthusiastically. For flipping, Lucy has a pro tip: "I don't even flip it, I just use the spatula to actually flip it for me." She keeps the toppings simple – just peanut butter and syrup, but suggests you can add yogurt or berries if you prefer.

Bake a Savory Egg White Skillet (41g Protein, 250 Calories)

"This is my newest creation and it's absolutely delicious," Lucy reveals. She combines broccoli, tomatoes, and mushrooms with seven egg whites and seasoning. "Sometimes I do end up adding red onion as well. It just depends how I'm feeling," she shares. Lucy's secret to great flavor is seasoning: "I add so much seasoning, I always do, so that's just an all-purpose seasoning, and then I also add garlic and a bit of barbecue seasoning as well."

Pro Tips for Prep

Lucy emphasizes the versatility of these recipes. "These are things I always have," she says. "They're quick, they're easy, they're efficient, and they'll help you hit a high protein." For the egg white skillet, she offers an important safety tip: "Be really, really careful because the handle of your pan will be super hot, so make sure that you do keep your oven gloves on. I've made that mistake before where I have just grabbed the handle without oven gloves on and burnt my hand."

RELATED:A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Make It Your Own

What makes these recipes special is their flexibility. "You don't have to add all of this fruit if you don't actually like it," Lucy notes about the Yo Bowl. For the protein powder in the oats, she adds, "It doesn't have to be vegan protein, obviously. It might waver the calories and the protein a little bit in terms of the macros, but it's completely up to you." This adaptability makes these recipes perfect for any dietary preference or fitness goal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Hitting your protein goals shouldn't mean spending hours in the kitchen or choking down another bland shake. Whether you're rushing to the gym or heading to work, getting enough protein at breakfast can feel impossible. But what if you could start your day with delicious, protein-packed meals that take minutes to make and keep you full for hours?


Enter Lucy Davis, the 28-year-old fitness phenomenon who recently shattered the HYROX Solo world record, completing eight rounds of 1km runs and functional workouts in just 59 minutes. As someone who needs to maintain high energy levels throughout intense training, Lucy has mastered the art of quick, protein-rich meals that actually taste good.

"I get a lot of protein in my diet, approximately 165 to 170 grams a day. It suits me, it suits my lifestyle," says Lucy, founder of the MyCoach App and a Gymshark athlete. Now, she's sharing her four favorite breakfast recipes that each pack an impressive 40g of protein – that's more protein than five eggs! Read on to discover how to make these game-changing breakfasts that will revolutionize your morning routine while helping you hit your fitness goals.

Make Your Perfect Yo Bowl (40g Protein, 382 Calories)

"I use 320 grams of high-protein yogurt as the base," Lucy explains in her post. She tops it with chopped apple for volume and frozen raspberries, which she prefers for both value and taste. "I actually buy frozen raspberries because they're a lot more value for money and they actually just taste better," she shares. The bowl gets extra flavor from blueberries, a sprinkle of cinnamon, and crunchy peanut butter. "I finish it with sugar-free syrup instead of honey – you get more sweetness for fewer calories," she adds.

RELATED:Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

Power Up with Protein Oats (40g Protein, 439 Calories)

"I start with 50 grams of oats, but you can adjust based on your goals," Lucy shares. She creates a creamy consistency by combining oat milk and water, then adds vegan chocolate protein powder while cooking on low heat. "Keep mixing to have a thicker consistency," she advises. Fresh blueberries, apple chunks, and cinnamon enhance the flavor. "The zero-calorie syrup really brings out the chocolate taste," Lucy notes. "I honestly get every single last scrap from that bowl."

RELATED:Mom Shares 1,900 Calorie Meal Plan That Helped Her Drop 120 Pounds

Whip Up Quick Protein Pancakes (41g Protein, 357 Calories)

Using a protein pancake mix makes this breakfast super efficient. "I just add water and milk to get the right consistency," Lucy explains. She uses cooking spray instead of oil to keep calories low, making about four pancakes per serving. "I use a shaker – I find it easier to pour and actually shake, what an absolute great invention," she says enthusiastically. For flipping, Lucy has a pro tip: "I don't even flip it, I just use the spatula to actually flip it for me." She keeps the toppings simple – just peanut butter and syrup, but suggests you can add yogurt or berries if you prefer.

Bake a Savory Egg White Skillet (41g Protein, 250 Calories)

"This is my newest creation and it's absolutely delicious," Lucy reveals. She combines broccoli, tomatoes, and mushrooms with seven egg whites and seasoning. "Sometimes I do end up adding red onion as well. It just depends how I'm feeling," she shares. Lucy's secret to great flavor is seasoning: "I add so much seasoning, I always do, so that's just an all-purpose seasoning, and then I also add garlic and a bit of barbecue seasoning as well."

Pro Tips for Prep

Lucy emphasizes the versatility of these recipes. "These are things I always have," she says. "They're quick, they're easy, they're efficient, and they'll help you hit a high protein." For the egg white skillet, she offers an important safety tip: "Be really, really careful because the handle of your pan will be super hot, so make sure that you do keep your oven gloves on. I've made that mistake before where I have just grabbed the handle without oven gloves on and burnt my hand."

RELATED:A Fitness Coach Reveals Top 10 Rules to Burn Body Fat Every Day

Make It Your Own

What makes these recipes special is their flexibility. "You don't have to add all of this fruit if you don't actually like it," Lucy notes about the Yo Bowl. For the protein powder in the oats, she adds, "It doesn't have to be vegan protein, obviously. It might waver the calories and the protein a little bit in terms of the macros, but it's completely up to you." This adaptability makes these recipes perfect for any dietary preference or fitness goal. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ashley_DiGiacomo_Schwartz_the_busy_mom_method11
Copyright the.busy.mom.method/Instagram
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you trying to lose weight in your forties but aren’t sure what to eat? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body by making a few changes to her lifestyle, including her diet. In a recent social media post, she revealed the meals she fueled up with at the start of the day to burn body fat. “Here are five high-protein, low-calorie breakfast ideas, each providing around 30 grams of protein. These recipes are designed to support fat loss and muscle maintenance goals while keeping calories in check,” she says.


Egg White Veggie Scramble with Turkey Bacon

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

  • 1 cup egg whites
  • 2 slices of turkey bacon
  • 1/2 cup chopped bell peppers
  • 1/2 cup spinach
  • 1/4 cup diced onions
  • 1 tbsp salsa (optional)

Protein: 30g, Calories: ~230.

Greek Yogurt Protein Bowl

Eating delicious natural yogurt at white tiled table, closeupShutterstock

  • 1 cup non-fat Greek yogurt
  • 1 scoop vanilla protein powder
  • 1/4 cup mixed berries
  • 1 tbsp chia seeds
  • 1 tsp honey

Protein: 32g, Calories: ~270.

High-Protein Oatmeal

Tasty oatmeal porridge with toppings served on light grey table, flat layShutterstock

  • 1/2 cup oats
  • 1 scoop protein powder
  • 1 tbsp peanut butter powder
  • 1/2 cup almond milk
  • 1/4 cup blueberries

Protein: 30g, Calories: ~320.

Protein Smoothie

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

  • 1 scoop protein powder
  • 1/2 cup unsweetened almond milk
  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1/4 cup spinach
  • Ice cubes

Protein: 30g. Calories: ~270

Cottage Cheese and Turkey Sausage Breakfast Bowl

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

  • 1/2 cup low-fat cottage cheese (112g)
  • 2 turkey sausage links
  • 1/2 cup cherry tomatoes
  • 1/2 cup chopped bell peppers
  • 1/2 avocado
  • Salt, pepper, hot sauce to taste

Protein: 30g, Calories: ~330 (with avocado).

Why Breakfast Is So Important

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

In another post, she explains the science behind healthy breakfast meals. “One of the big things I work with clients on is their overall protein intake. When clients first come to me, they’ll often complain of brain fog, fatigue, poor sleep, irregular periods, and more. And one of the first things we look at is caloric and protein intake!” she says.

“Then incorporate a carb; some of my favorites to pair with breakfast are sourdough, berries, and black beans. Making sure you get food fats in through dairy and meat sources is also helpful, or cooking breakfast with grass-fed butter or olive oil also helps.”

RELATED:From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits

Not Enough Carbs or Low Fat Can Harm Hormonal Balance

Fit woman holding frying pan with omlette looking at cameraShutterstock

“I like to ensure that clients are getting well-rounded meals of carbs, proteins, and fats throughout their days,” she says. “Often times women have a ‘no carbs’ or ‘low fat’ approach to their lives after YEARS of chronic dieting. But it actually harms our hormonal balance,” she says.

Breakfast Is the Most Important Meal of the Day

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.Shutterstock

“I find that quite often, my clients aren’t eating enough. Undereating is a bi-product of diet culture. And most aren’t able to consume enough protein throughout the day. Breakfast is always one of the first things we work on, as breakfast truly sets the tone for the day.”

Here Is Why

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“These are some reasons why starting the day with a protein-rich breakfast is so important for overall health,” she says.

  • Protein at breakfast helps keep blood sugar and energy stable.
  • Eating breakfast lowers cortisol.
  • A high-protein breakfast helps regulate your appetite all day long.
  • Protein is essential for many bodily processes.
  • A breakfast of 30-40g of protein helps clients more easily hit their protein goals for the day, which typically consist of around 150 grams.
  • Aim for at least 30-40g of protein at breakfast.

RELATED:Gillian Ferguson in Two-Piece Exercise Gear Reveals 8 Ways to Lose 40 Pounds

These Foods Are High in Protein

Greek yogurt in a wooden bowl on a rustic wooden table. Selective focusShutterstock

“I personally have cottage cheese, yogurt, and collagen in my coffee most mornings to hit my 30-40g,” she says, revealing a few other foods that are high in protein.

  • 1 egg 6g
  • 1 scoop collagen 10g
  • 1/2 cup cottage cheese 12g
  • 1/2 cup greek yogurt 15g
  • 1 scoop protein powder 25g

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Copyright hammes_hannah/Instagram
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to drop body fat and “become unrecognizable?” Hannah Hammes is a weight loss coach who creates “quick and effective” workouts for busy women. In a recent social media post, she revealed some of her go-to morning meals for fat loss. “5 breakfasts I eat on repeat when I want to drop body fat,” she writes. “All under 15 minutes, 30-50 grams protein, under 500 calories.” She also reveals 4 habits to incorporate into your life to “become unrecognizable.”


Cottage Cheese Eggs

The first breakfast is cottage cheese eggs: “2 eggs + 1/2 cup liquid egg whites whisked together. Cook in a pan & when almost cooked through, add 1/2 cup cottage cheese and continue mixing in the pan! Add fruit of choice,” she instructs in the post.

Calories: 298,

Protein: 38g.

RELATED:I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

Egg Sammy

Woman separating egg yolk from white over bowl at wooden table, closeupShutterstock

The next recipe is an Egg Sammy: “1 English muffin toasted, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 slices Canadian bacon & 2 tbsp reduced fat cheddar. Add all ingredients to your English muffin & enjoy!” she says.

Calories: 352,

Protein: 34g.

Protein Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

She also eats protein pancakes. “1 serving Kodiak cakes flavor of choice, 1 scoop protein powder, 1/3 cup fairlife reduced fat milk. Mix all together and cook as pancakes!” she says.

Calories: 380,

Protein: 41g.

Breakfast Burrito

A view of a breakfast burrito, featuring sausage links.Shutterstock

Breakfast burritos are also on her fat loss menu. “1 low carb tortilla, 2 tbsp reduced fat shredded cheddar, 1 egg + 1/2 cup liquid egg whites scrambled & cooked together, 2 turkey sausage links, diced, 2 tbsp salsa. Add all ingredients to your tortilla form your burrito!” she says.

Calories: 330

Protein: 35g.

Smoothie

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

She also drinks smoothies. “1 cup reduced fat fairlife milk, 1 scoop protein powder, 1/2 cup Greek yogurt, 1 cup frozen berries, 1/2 cup frozen cauliflower. Blend all ingredients together & enjoy!” she says.

Calories: 377,

Protein: 47g.

She Also Recommends 4 Habits to Become Addicted To

In another post, she reveals “4 habits” to “become addicted to” if you want to “become unrecognizable,” she says. “You’re willing to do the work to become unrecognizable, right? Maybe you’ve “tried it all” but ever since you’ve had babies, you’re just not seeing the results you want to see. Is your metabolism broken?! Are your hormones to blame? Here are the 4 habits I want you to become addicted to over the next 6 months.”

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Eat More Protein

Set of natural food high in protein on grey background, top viewShutterstock

“Eat at least 30g of protein at every meal,” she recommends. “Now I know you think that’s too much food but promise if you want to get there, you NEED to eat your protein. And heck, “eat less, move more” hasn’t gotten you the results you’re looking for anyway, so what do you have to lose +.”

Do 30 Minutes of Strength Training

Next, do 30-minute strength training workouts “right at home,” she suggests. “Why?? Because these will fit into your day more easily. You can wake up 30 min earlier or do it while your kiddos play nearby. The more consistent your plan allows you to be, the quicker you will see results. Get in at least three a week. If you can’t do that, at least commit to 8k daily steps to start out.”

Sleep

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Sleep is also key. “Get at least 6-7hrs of sleep every night (so go to sleep instead of staying up all night scrolling 00),” she says.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Hydrate

Portrait of woman taking break from joggingShutterstock

Finally, hydrate. “Drink your water sis!” she suggests. “At a minimum, half your body weight in oz of water. 80+ oz is good! And add electrolytes!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jacqui Garrison jacqui_garrison
Copyright jacqui_garrison/Instagram/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight but unsure what to eat in the morning? Jacqui Garrison is an over-50 weight loss coach who helps women lose weight and build muscle at any age. In a new social media post, she reveals her top four breakfasts for weight loss. “If I wanted to lose 10 pounds in eight weeks, here is what I would eat for breakfast every day,” she writes in the post, revealing the ingredients and recipe for each.

1.Cottage Cheese and Veggie Bowl

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

Ingredients:

  • One cup of low-fat or full-fat cottage cheese
  • 1 tablespoon chopped fresh green onions
  • Freshly ground black pepper
  • Flaky sea salt to taste
  • 1/2 cup sliced cucumbers
  • 1/2 cup sliced and seeded red or yellow pepper
  • 1 cup halved cherry or grape tomatoes
  • 1 tablespoon chopped walnuts.

Directions:

  • In a bowl, combine cottage cheese, green onions, salt, & pepper
  • Layer sliced cucumbers, bell peppers, and tomatoes on top.
Macros: Calories: ~203 kcal Protein: ~30g Carbs: ~14g Fat: ~9g

2. Quinoa Breakfast Bowl Recipe

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoa​9. QuinoaShutterstock

Ingredients:

  • ½ cup cooked quinoa (about 1/4 cup dry)
  • 2 large eggs
  • ½ cup egg whites
  • 1 cup baby spinach
  • ½ cup cherry tomatoes, halved
  • 1 tsp olive oil or avocado oil
  • 1 tbsp nutritional yeast (optional, for a cheesy flavor).

Directions:

  • Cook quinoa: Prepare ¼ cup dry quinoa.
  • Sauté veggies: Heat 1 tsp olive oil. Add spinach + cherry tomatoes. Sauté 2–3 min.
  • Cook eggs: Push veggies aside. Add egg whites + whole eggs. Scramble or cook to taste.
  • Assemble: In a bowl, layer quinoa, veggies, and eggs. Sprinkle with nutritional yeast, salt, and pepper.
  • Top (optional): Add sliced avocado, hot sauce
  • Salt and pepper to taste.
Macros: Protein: ~30g Carbs: ~28g Fats: ~12g.

3. Egg & Ground Turkey Scramble with Cottage Cheese Serves 1

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Ingredients:

  • 1 whole egg + 2 egg whites
  • 2 oz ground turkey (or beef)
  • 2 cups mixed veggies (spinach, tomatoes, mushrooms)
  • ½ tsp olive oil
  • ¼ cup cottage cheese
  • Salt & pepper.

Directions:

  • Heat oil in a skillet over medium heat. Cook the turkey until browned.
  • Add veggies; cook until soft.
  • Whisk eggs, cottage cheese, salt & pepper. Pour in and scramble.
  • Cook until eggs are done. Serve hot.
Macros: Calories: 390 | Protein: 41g | Carbs: 12g | Fat: 14g | Fiber: 4–5g

4. PB & J Smoothie

Jar with peanut butter on peanut background, close up​Don’t Eat Peanut ButterShutterstock

Blend:

  • ½ to 1 cup water
  • 1 scoop Be Well by Kelly Vanilla Protein Powder
  • 1 cup frozen greens (spinach, kale, or choice)
  • ½ cup frozen riced cauliflower
  • 2½-inch cubes cucumber (~¼ cup)
  • ½ cup frozen blueberries
  • 1 scoop (2 tbsp) Naked PB Powder
  • 1 tbsp flaxseeds
  • ½ tbsp Kirkland Organic Peanut Butter.
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Magnus Lygdback
Magnus Lygdback/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Rushing out the door every morning with no time for a proper breakfast? You're not alone. But skipping the most important meal of the day isn't the answer, especially when you're trying to maintain a healthy lifestyle. That's where Magnus Lygdback comes in – a world-renowned Swedish health expert and celebrity lifestyle coach who's transformed the bodies of Hollywood A-listers through his "Magnus Method." With over two decades of experience in nutrition and training, Magnus has perfected the art of quick, protein-rich breakfasts that anyone can make. Read on to discover five protein-packed breakfasts that take less than 5 minutes to prepare but deliver maximum results.


Why Protein Matters for Breakfast

As a trainer and nutritionist who's been in the game for over 24 years, I'm a big believer in high protein in the morning," Magnus says in his pots. "Protein is the building stone of muscle and tissue, so that's what I'm prioritizing to start the day." This fundamental principle guides all of his breakfast recommendations, ensuring you get the most out of your morning meal.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Quick & Customizable Scrambled Eggs

Magnus Lygdback.2Magnus Lygdback/YouTube

"Eggs are the building blocks of a high-protein breakfast," Magnus explains. He recommends using 3-4 eggs, which pack about 6 grams of protein each. "Four or even five would probably be better for me, but I have a hard time stomaching it. I get full after eating three," he admits, showing that even experts adjust portions to their comfort level.

Master the Perfect Scramble

Scrambled eggs, omeletteShutterstock

Magnus shares his pro tip for perfect eggs: "The thing about scrambled eggs is that they're the fastest to make. I always turn off the pan when they're almost done. You still want them to be soft because that after heat will overcook them." He suggests using avocado oil spray, butter, or olive oil as your cooking fat of choice.

Greek Yogurt Power Bowl Basics

Magnus LygdbackMagnus Lygdback/YouTube

"Greek yogurt is called skyr in some countries or kvarg in Swedish," Magnus explains, highlighting the importance of knowing your ingredients. "Just know that Greek yogurt is not Greek yogurt everywhere. There's a lot of high protein dairy alternatives around the world." The key is finding one that delivers around 17 grams of protein per six-ounce serving.

RELATED: This Is Exactly How to Lose Body Fat This Year

Perfect Your Yogurt Selection

Magnus Lygdback.5Magnus Lygdback/YouTube

When it comes to fat content, Magnus offers practical advice: "If you don't mind going up in fat, the 5% Greek yogurt's even tastier. You can also go down to 0% of the fat, but I don't think that tastes too good. So I'm sticking to 2%." This balance between nutrition and taste is crucial for creating sustainable breakfast habits.

Berry-Loaded Cottage Cheese Innovation

Magnus Lygdback.6Magnus Lygdback/YouTube

"Cottage cheese contains about 14 grams of protein per serving," Magnus shares. "This is a really good option if you don't want to eat eggs in the morning or if you want some variety in your life. This is also a good snack, actually." He emphasizes the versatility of this protein-rich option.

Smart Topping Choices

Magnus Lygdback.7Magnus Lygdback/YouTube

For the cottage cheese breakfast, Magnus advises on mindful additions: "If you are not on a diet, you could drizzle some honey on this. Does that mean that honey makes you fat? No, not at all. But we have enough calories in this breakfast, so I don't want to add more calories just because."

Scandinavian-Style Protein Toast Mastery

Magnus Lygdback.10Magnus Lygdback/YouTube

Drawing from his Swedish heritage, Magnus introduces fiber-rich crisp bread options. "This is something almost every Swede always has on hand," he notes while preparing variations with different protein sources. "Many people don't know there are different types of salmon. There's sockeye, and then there's Atlantic salmon and king salmon. I'm a big fan of the Atlantic salmon, which is a little fattier."

Power Shake Foundations

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

For the protein shake, Magnus reveals why frozen cherries are his go-to fruit: "The good thing about cherries is that they don't affect your blood sugar as much as many other berries and fruits. So probably one of the best choices if you're going to pick a fruit."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Smart Protein Shake Modifications

Magnus Lygdback.9Magnus Lygdback/YouTube

"Personally, I use water," Magnus explains when discussing liquid bases. "You can use any liquid you want - milk, oat milk, almond milk. Just know with nut milks that they're not as good as you think they are most of the time. A lot of them contain processed stuff and contain less than 2% of actual nuts. So maybe make your own nut milk or use water."

Flexible Protein Portioning

Magnus Lygdback.11Magnus Lygdback/YouTube

"I go up all the way to 40 grams of protein depending on what my day looks like," Magnus shares about his protein shake measurements. This flexible approach shows how you can adjust your protein intake based on your daily activities and goals.

Time-Saving Success Tips

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

"Trust me when I say it doesn't have to be more complicated than this," Magnus concludes. "You should be able to make these in two, three minutes. I can, but let's agree on five minutes or under five minutes is definitely doable for all of these." His practical approach makes high-protein breakfasts accessible to everyone, regardless of their morning schedule.

The Science Behind Protein Timing

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"Protein is the building stone of muscle and tissue, so that's what I'm prioritizing in the morning," Magnus emphasizes. His intuition aligns with recent research. According to the New York Post, spreading your protein intake throughout the day is crucial for weight management. The ideal approach is consuming 20-30 grams of protein at each meal, starting with breakfast. This explains why Magnus's breakfast options all hit that protein sweet spot.

RELATED: The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Why Your Morning Protein Matters

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"I'm a big believer in high protein in the morning," Magnus shares, and science backs him up. The Mayo Clinic explains that protein decreases hunger hormones while increasing satisfaction hormones like peptide YY and GLP-1. In simple terms, this means you'll feel fuller longer and be less likely to snack before lunch. This is especially important if you're trying to manage your weight.

Getting the Right Amount for Your Goals

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While discussing his protein shake variations, Magnus mentions adjusting protein content based on daily needs. This flexibility is supported by research from the Cleveland Clinic, which recommends that active individuals consume 1 to 1.5 grams of protein per pound of their goal weight. This means if you're exercising regularly, these protein-rich breakfasts are especially important for reaching your fitness goals.

Protein and Muscle Maintenance

Magnus Lygdback.2cMagnus Lygdback/YouTube

"You should be able to make these in two or three minutes," Magnus says about his breakfast options, making it easier to maintain healthy habits. This consistency matters – WebMD reports that consuming 25-30 grams of protein per meal helps preserve muscle mass, especially if you're trying to lose weight. Each of Magnus's breakfast options provides this amount, supporting both your fitness and weight management goals.

RELATED: 5 Simple Dinner Rules That Help You Burn Fat Overnight

Making It Work for You

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Magnus's practical approach to breakfast protein shows that you don't need complicated recipes or expensive ingredients to get results. Whether you choose the quick scrambled eggs with 18-24 grams of protein, the Greek yogurt power bowl with 17 grams, or any other option, you're setting yourself up for success. Remember, as Magnus stresses, find what works for you and stick with it.

The key takeaway? These five-minute, protein-rich breakfasts aren't just quick and tasty - they're scientifically sound choices for starting your day right. By combining Magnus's real-world experience with current research, you can be confident that these breakfast options will support your health and fitness goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

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The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

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Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

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Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

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With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

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This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.