Kickstart Your Day with a Healthy and Macrofriendly or High Protein Breakfast

ByKevin Smiley

Macro-nutrients include protein, fat, and carbohydrates. These are the most important nutrients that play a significant role in our body working effectively. It helps build lean muscle mass, manage blood sugar levels, meet weight loss goals, and helps to reach and sustain an overall healthier physical state. 

We, human beings, follow diet plans to intake these macro-nutrients in a surplus amount. Counting calories every day can be burdensome. And intake of the same breakfast every day may make you feel bored and tasteless. 

Many people do intermittent fasting and skip breakfast meals from their diet. Many people crave unhealthy food even after eating their meals.

I have brought some delicious and yummy breakfast to kickstart your day with full enthusiasm and excitement in this article. These macro-friendly breakfasts not only help you maintain body weight but also help you stay full and satisfied for a longer period. 

Grab a coffee, sit on a cozy sofa and enjoy reading these macro-friendly breakfast recipes.

Some Delicious Macrofriendly Breakfast Ideas

1. Oatmeal recipe

No of people to be served- 2

Ingredients required

  • oats- 3 cups
  • Water- 2 cup
  • Banana(sliced)- 2 cups
  • Strawberries(sliced)- 2 cups
  • Blueberries- 2 cups
  • Chia seed- 6gm
  • Flaxseed- 6gm
  • Ripple milk- 300ml
  • Protein powder- 2 scoop

Method to prepare

  • Step1- Place oats in a pan and cook it for 5 min.
  • Step2- Then place the cooked oats in a bowl.
  • Step3- Add protein powder and stir it well.
  • Step4- Now add sliced bananas, sliced strawberries, and blueberries.
  • Step5- Pour ripple milk and top it with chia and flax seeds.

Nutrition content per serving

  • Carbs- 78g
  • Protein- 35g
  • Fat- 11g
  • Calories- 527kcal

2. Sweet Potato toast

No of people to be served- 2 

Ingredients required 

  • Sweet potato- 300g
  • Bread toast- 6
  • Avocado- 100g
  • Eggs- 4
  • Deli turkey- 100g
  • Olive oil- 2 tablespoon
  • Salt to taste
  • Garlic powder- 2 tablespoon
  • Chives to garnish

Method to prepare

  • Step 1- Slice the sweet potatoes into the same size.
  • Step 2- Now brush both sides of each sweet potato with olive oil and sprinkle some salt.
  • Step 3- Place these sweet potatoes in an air fryer at 375 degrees Fahrenheit and cook them for 10-15 minutes till it turns soft.
  • Step 4- Until sweet potatoes get cooked, whisk four eggs and cook in a frying pan on a low flame.
  • Step 5- Put the avocado in a bowl and mash it properly. Sprinkle some salt and garlic powder, then mix it.
  • Step 6- Place the toast on a plate and then spread mashed avocado evenly across each toast.
  • Step 7- Now layer the deli turkey and top with scrambled eggs on each slice of toast.
  • Step 8- Sprinkle bagel and garnish with chives.

Nutrition content per serving

  • Calories: 411 kcal
  • Protein- 24g
  • Carbs- 36g
  • Fiber- 8g
  • Fat- 19g

3. Maple blueberry breakfast sausage

No of people to be served- 4

Ingredients required –

  • Ground turkey- 500g
  • Maple syrup- 1 tablespoon
  • Fresh blueberries- ⅓ cup
  • Dried thyme- ½ tablespoon
  • Fresh chopped sage- 1 tablespoon
  • Ground cumin- ½ tablespoon
  • Ground ginger- ½ tablespoon
  • Salt to taste
  • Cayenne pepper- ¼ tablespoon
  • Olive oil- 2 tablespoon

Method to prepare

  • Step 1- Place the turkey in a bowl. Add maple syrup and all the spices together and mix it properly with your hands.
  • Step 2- After that, fold in the blueberries.
  • Step 3- Heat the frying pan on high flame and add two tablespoons of olive oil.
  • Step 4- Now form 2-in patties of the turkey mixture with your hand, then place it on the frying pan.
  • Step 5- Lower the flame to medium, then cook it. Do not forget to flip the turkey patties after 5 minutes.
  • Step 6- After flipping, continue cooking for more than 5 minutes until the turkey is cooked properly.

Nutrition content per serving

  • Calories- 289kcal
  • Protein- 34g
  • Fat- 13g

4. Egg White and Jalapeno Casserole

No of people to be served- 4

Ingredients required 

  • Egg white- 1 ¼ cup
  • Diced and sliced Jalapenos- ¼ cup
  • Diced Red Onion- ½ cup
  • Shredded Gouda Cheese- 2 Tablespoon
  • Diced Cajun Chicken Sausage- 2 links

Method to prepare

  • Step 1- First of all, Preheat the oven to 350 degrees Fahrenheit.
  • Step 2- Grease the baking dish and all the ingredients and toss them together. Save a small amount of jalapenos for toppings.
  • Step 3- Now, take a bowl and whisk egg whites for 30 seconds. This will help the casserole to be fluffy.
  • Step 4- Pour the whisked egg white into the baking dish and cover all the ingredients.
  • Step 5- Top the casserole with jalapeno and shredded cheese. 
  • Step 6- Put the baking dish in an oven and let it cook for 30-35 minutes
  • Step 7- Cook until the top of the casserole turns golden brown.
  • Step 8- Cut it into four pieces, serve and enjoy.

Nutrition content per serving

  • Calories- 97kcal
  • Protein- 15.2g
  • Fat- 2g

5. Bacon Egg and Cheese breakfast Cookie

No of people to be served- 10

Ingredients required 

  • 8 Sliced Bacon- 120gm
  • Large whole eggs- 6
  • Egg white- 4 oz
  • Baking powder- 2 tablespoon
  • Salt to taste
  • Flour- 2 cups
  • Shredded Cheddar Cheese- 5 ounces

Method to prepare

  • Step 1- Take a pan, add olive oil, and heat. Then place bacon into it. Cook bacon on a low-medium flame for 10 minutes. Do not forget to flip slices of bacon every 2 minutes. 
  • Step 3-  After bacon gets cooked, place bacon on a paper towel and remove the grease.
  • Step 4- Take a large bowl, beat eggs, egg white, and shredded Cheddar cheese for sometime. 
  • Step 5- Take another bowl and properly mix flour, baking powder, and salt.
  • Step 6- Now, add the flour mixture to the eggs and stir until it gets combined properly.
  • Step 7- Cut the cooked bacon into small pieces and fold it into the egg mixture.
  • Step 8- Mix it thoroughly And form a sticky dough.
  • Step 9- Now, place a piece of parchment paper onto a baking sheet. After using a spoon, scoop out large scoops of the dough evenly on the baking tray.
  • Step 10- Sprinkle the remaining cheese on top of each cookie.
  • Step 11- Bake it for 15-20 minutes at 375 degrees Fahrenheit.
  • Step 12- Before serving, allow it to cool down.

Nutrition content per serving

  • Calories- 153kcal
  • Protein- 8.5g
  • Fat- 8.2g

6. Taco scramble

No of people to be served- 4

Ingredients required 

  • Large eggs- 8
  • Adobo seasoning salt- ¼ teaspoon
  • Mexican blend shredded cheese- ½ cup
  • Lean ground turkey- 1lb
  • Taco seasoning- 2 tablespoon
  • Minced onion- ½ cup
  • Bell pepper- 2 tablespoon
  • Tomato sauce- 4 oz
  • Water- ¼ cup
  • Cilantro for topping- ¼ cup
  • Salsa, for serving

For the potatoes:

  • 12 red potatoes- 1lb
  • Olive oil- 4 teaspoons
  • Salt- ¾ teaspoon
  • Garlic powder- ½ teaspoon
  • Black pepper to taste

Method to prepare

  • Step 1- Take a large bowl. Beat eggs, and add seasoning, salt, and cheese to it.
  • Step 2- Preheat the oven to 425 degrees Fahrenheit.
  • Step 3- Take a large oval casserole dish and grease it with olive oil.
  • Step 4- Now add potatoes, oil, salt, garlic powder, and black pepper. Toss it properly.
  • Step 5- Bake it until tender, tossing it every 15 minutes for about 1 hour.
  • Step 6- Meanwhile, take a large skillet and brown turkey over medium flame. When it is no longer pink, add spices to it and mix well.
  • Step 7- Now, add onion, bell pepper, tomato sauce, and water. Stir and cover it and cook it for 20 minutes.
  • Step 8- Take another skillet, add eggs, ¼ teaspoon salt, and scramble. Cook it for 2-3 minutes.
  • Step 9- To serve, place ¾ cup turkey and ⅔ cup eggs in each bowl. Divide the potatoes and top them with one tablespoon of shredded cheese and cilantro. Also, serve with salsa on the side.

Nutrition content per serving

  • Calories- 450kcal
  • Protein- 46g
  • Fat- 17g
  • Carbs- 24.5g

7. Chorizo and Eggs breakfast Tacos

No of people to be served- 2

Ingredients required 

  • Pork Chorizo Sausage- 140g
  • Large Whole Eggs- 2
  • Mini Street Corn Tortillas- 8
  • Sliced Avocado- 65g
  • Chopped red onion- 25g
  • Sliced Serrano pepper- 15g
  • White Cheddar Cheese- ¼ cup

Method to prepare

  • Step 1- Take a pan and heat it to medium flame. Now add chorizo sausage to it. Use a spatula and break into smaller bite sizes and cook it for 5-7 minutes.
  • Step 2- Remove the chorizo and place it on a paper towel to remove extra grease.
  • Step 3-  Now, take a small bowl and scramble the two eggs. Place the scrambled eggs in the pan and cook them on a medium flame for 2-3 minutes.
  • Step 4- Add the chorizo back to the pan once the eggs get cooked. Turn the flame low and mix it.
  • Step 5-  Now, toast the tortillas in one pan on both sides until they turn golden brown.
  • Step 6- Assemble the tacos: put a slice of avocado into a taco shell, then top it with eggs and chorizo. After that, sprinkle red onions, serrano peppers, and little cheese on the top of the tacos.
  • Step 7- Now serve and enjoy.

Nutrition content per serving

  • Calories- 367kcal
  • Protein- 24.8g
  • Fat- 16.5g
  • Carbs- 29.3g

8. Mozzarella Egg Breakfast Sandwich

No of people to be served- 6

Ingredients required 

  • Large Whole Eggs- 6
  • Fresh Mozzarella sliced- 175g
  • Tomato sliced- 165g
  • Baby spinach and Arugula Mix- 80g
  • Bagel thins- 6
  • Black Pepper- ½ tablespoon
  • Salt- ¼ tablespoon
  • Sriracha Mayo- 1 tablespoon

Method to prepare

  • Step 1- Boil the eggs for 15-20 minutes.
  • Step 2- Once it is boiled, place it in an ice bath to stop the cooking process and let them cool down.
  • Step 3- Meanwhile, slice tomatoes and mozzarella into six slices.
  • Step 4- Now layer the sandwich. Start with the bottom of the bagel thins, and then add spinach.
  • Step 5- Once the eggs are cooled, crack and slice the eggs into four even pieces.
  • Step 6- After the eggs, layer them with slices of tomatoes. Sprinkle salt and pepper on the top of the tomatoes.
  • Step 7- Add one slice of mozzarella on top of the tomatoes. Then finish the sandwich topping with bagel thins.
  • Step 8- Toast the bagel sandwich in a toaster oven for approx 3-4 minutes. The toaster will make the sandwich crispy and crunchy.
  • Step 9- Serve it warm with Sauce

Nutrition content per serving

  • Calories- 276kcal
  • Protein- 15.8g
  • Fat- 12.9g
  • Carbs- 27.9g

9. Chicken Sausage Breakfast Sandwich

No of people to be served- 4

Ingredients required 

  • Diced fresh garlic- 10g
  • Diced yellow onion- 50g
  • Chopped Jalapeno- 20g
  • Black pepper- ¼ teaspoon
  • Red Pepper Flakes- ¼ teaspoon
  • Cholula Hot Sauce- 2 tablespoon
  • Oregano- 1 teaspoon
  • Reduced Sodium Chicken Base- ½ teaspoon
  • Lean Ground Chicken- 6 oz
  • Extra Virgin Olive Oil- ½ tablespoon
  • Large Whole Eggs- 4
  • Multi-Grain Muffins- 4
  • White Cheddar Cheese- 80g

Method to prepare

  • Step 1- Take a top pan and heat it to medium flame.
  • Step 2- Till the pan gets heated, Mix garlic, onion, jalapeno, black pepper, red pepper, Cholula, chicken base, oregano, and ground chicken in a medium bowl.
  • Step 3- Make a chicken mixture bowl and then flatten it into thick patties.
  • Step 4- Add oil to the heated pan. Then place chicken sausage patties in the frying pan. Cook it for about 4 minutes on medium flame on the first side. Then flip and cook for 3-4 minutes on the other side. Remove from the pan when it turns golden brown from both sides.
  • Step 5- While the patties are cooking, cook your eggs in another frying pan.
  • Step 6- To cook eggs, put oil in a frying pan. After that, crack the egg on it and cook it for 3 minutes on a medium flame.
  • Step 7- When the yolks get harder, remove them from the pan and place them on a plate.
  • Step 8- Now, it’s time to layer the sandwich.
  • Step 9- Put chicken sausage patties on the bottom half of the muffin. Top it with a slice of cheddar cheese and cooked eggs. Then finish it with the other half of the muffin.
  • Step 10- Serve and Enjoy.

Nutrition content per serving

  • Calories- 290kcal
  • Protein- 15g
  • Fat- 11g

10. Chicken Sausage Egg Lasagna

No of people to be served- 

Ingredients required 

  • Extra Virgin Olive Oil- 1 tablespoon
  • Diced Shallots- ¼ cup
  • Chopped Jalapeno- ¼ cup
  • Diced Cajun Chicken sausage- 3
  • Large whole eggs- 6
  • Large egg whites- 3
  • Shredded Mozzarella Cheese- 1 cup
  • Kaliwonder Slim Wrap- 2

Method to prepare

  • Step 1- First of all, Preheat the oven to 350 degrees Fahrenheit.
  • Step 2- Heat a pan to a medium flame and add olive oil. Put diced shallots and jalapenos into the pan and cook the veggies for 2-3 minutes until they become soft.
  • Step 3- Now add diced sausage to the pan and cook for 3-5 minutes. Keep on stirring to prevent burning.
  • Step 4- When the sausage and veggies are cooking, prepare a casserole pan with non-stick cooking spray.
  • Step 5- Cut your Kaliwonder Slim Wraps to fit the casserole pan.
  • Step 6- Now, top the bottom wrap with half sausage, pepper, and onion mixture. Then layer it with cheese using half cheese.
  • Step 7- Repeat the wrap steps to form the next layer.
  • Step 8- Whisk six whole eggs and three egg whites thoroughly. Then pour these eggs over the layered ingredients.
  • Step 9- Bake it for 30 minutes at 350 degrees Fahrenheit.
  • Step 10- Remove the lasagna from the oven. Let it cool down. Then serve and Enjoy.

Nutrition content per serving

  • Calories- 245kcal 
  • Protein- 23g
  • Fat- 15g

11. Oats Granola

No of people to be served- 1

Ingredients required

  • Rolled Oats- 1 ¼ cups
  • Sliced almonds- ¾ cup
  • Cocoa Powder- ¼ cup
  • Sugar- 1 tablespoon
  • Coconut oil- 3 tablespoon
  • Sugar-free syrup- 1 tablespoon
  • Pure Vanilla Extract- 1 tablespoon
  • Salt- ¼ tablespoon

Method to prepare

  • Step 1- Take a large bowl. Add oats, almonds, cocoa, and sugar together. Toss and mix it properly.
  • Step 2- Take another small bowl. Add coconut oil, syrup, and vanilla, and whisk together.
  • Step 3- Pour the small bowl ingredients over the oat mixture. Mix it thoroughly.
  • Step 4- Now, Put foil paper over the baking dish. After that, spread the granola mixture in an even layer on the baking dish.
  • Step 5- Bake the mixture for 50 minutes at 250 degrees Fahrenheit.
  • Step 6- Sprinkle salt and toss it. Then bake it for another 10 minutes.
  • Remove the granola baking dish from the oven and let it cool down.
  • Serve and enjoy the oats granola.

Nutrition content per serving

  • Calories- 134kcal
  • Protein- 20g
  • Fat- 18g

12. Sheet Pan breakfast hash 

No of people to be served- 6

Ingredients required 

  • Brussels sprouts halved- 1 lb
  • White mushrooms halved- 8 oz
  • Avocado/Olive oil- 1 tablespoon
  • Large diced onion- ½ cup
  • Minced garlic- 3 cloves
  • Nitrate free bacon- 8 slices
  • Large eggs- 6
  • Salt to taste
  • Pepper to taste
  • Crushed red pepper optional

Method to prepare

  • Step 1- First of all, preheat the oven to 425 degrees Fahrenheit.
  • Step 2- Now arrange brussels sprouts and mushrooms on a sheet pan in the layer. Spread olive oil and sprinkle salt and pepper over it. 
  • Step 3- Sprinkle onion over it and then arrange bacon pieces.
  • Step 4- Roast it in the preheated oven for 10-15 minutes. After that, add garlic and stir. Again roast it for another 10 minutes to make the Bacon crispy.
  • Step 5- Now, make small spaces in the hash for eggs. Crack the eggs gently, one by one, without breaking the yolks.
  • Step 6- Then sprinkle begal seasoning and crushed red pepper over it.
  • Step 7- Put the sheet pan in the oven for 5-10 minutes until the eggs are cooked.
  • Step 8- Serve warm and enjoy.

Nutrition content per serving

  • Calories- 262kcal
  • Protein- 13g
  • Fat- 19g
  • Carbs- 10g

Conclusion

Macro-friendly breakfasts fulfill all the basic nutrients that our body requires in a day to work effectively. Even if you do intermittent fasting, you should intake these above recipes to maintain your body weight, manage blood sugar levels, etc. Try to avoid those foods you are allergic to. Do not forget to consult your doctor if you face any health issues while eating these meals.

Reference


https://workoutable.com/healthy-macro-breakfast-recipes/

https://www.marriedtomymacros.com/breakfast-1

https://adashofmacros.com/complete-recipes-macros/easy-macro-friendly-recipes/macro-friendly-breakfast-recipes/

https://www.momjunction.com/articles/everyday-life-skills-your-teen-should-learn_0081859/
https://pancakesandpushups.com/blog/six-amazing-macro-friendly-breakfasts/ https://thebodybulletin.com/high-protein-oatmeal-macro-friendly/

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