Hey hey beautiful people 💕 happy Saturday!
I hope you’re all doing well and have a nice, relaxing weekend ahead of you. I’ve shared a lot of info about protein lately; it’s a topic that can be complex and easily misunderstood. Hopefully I’ve managed to help you understand it a bit better 😊
Here are my protein info blog posts in case you missed them:
Since sharing these posts, I’ve been getting a lot of requests for high protein recipes / snack ideas. Many people are aware of how to structure their lunch and dinner plates, however, when it comes to breakfast and snack foods, this tends to be where many have trouble incorporating healthy protein sources to create balanced, meals.
This tends to be where the high carbohydrate foods and added sugar issues come in, so today I’m going to share some super simple, quick and easy, healthy, high protein breakfast and snack ideas!
BREAKFAST – Pancakes (no better way to start the day 😋)
Pancakes for breakfast – no better way to start the day 😋
These pancakes are very quick and easy to make and loaded with good-for-you ingredients! To a blender, add 1 banana, 1/2 cup oats, 1/2 cup milk of choice (I used Alpro protein milk for an extra boost of protein) and 1/4 cup chia seeds. You can replace chia seeds with an egg if you like here – which will add even more protein.
Simple blend until you get a smooth batter and fry on a griddle or non-stick pan for a few minutes on each side. The vegan (no egg) version takes a bit longer to cook so make sure they’re solid before flipping.
Then enjoy topped with your favorite fruit – simple but delicious. These take 10 mins to make from start to finish and you can even make extras to enjoy as part of a snack later.
Smoothies can be an excellent source of added nourishment. You can add tons of veggies, fruits, sources of protein like yoghurts, milk / milk alternatives, protein powders, nuts / nut butters and so much more.
This smoothie is super simple but makes an excellent breakfast, snack or post workout meal – simply add frozen strawberries, frozen pineapple, zucchini, kale and soy milk to a blender. Then blend and enjoy! Feel free to add a yoghurt / plant based alternative here or a (natural) protein powder here especially if you’re going to be using this in place of a post-workout meal.
Do keep in mind that smoothies can be both healthy and balanced and also loaded with sugars. Natural sugars that come from blended fruit can be equally detrimental to our blood sugar levels – having a huge ‘smoothie’ made up entirely of high glycaemic fruits is a big NO NO! That is in no way balanced.
Treat smoothies as you would a meal – where you need a source of carbohydrates, proteins and even healthy fats. Also keep in mind that they can contain sufficient calories and therefore should be considered a meal and not an addition to a snack for example.
There’s no easier snack than yoghurt – the three images above are all plant based. Made from soy, nuts and grains, these yoghurts are all great sources of protein. Adding some nut butter, or even some nuts, will add an extra dose of both protein and healthy fats that are essential for a healthy balanced diet.
I love having mine with stewed berries or chia jam. Stewed berries are simply berries with a tiny bit of sugar / sweetener (I add 1 teaspoon of sugar with every two cups of berries) cooked over low heat until they start to dissolve and become really lovely and sweet. I love doing this with berries that are soft or about to go bad.
Here’s a recipe for chia jam as an alternative. Delicious Chia Jam – two ways!
A really easy (and delicious) way to add (plant) protein to your diet is to make some quick and easy dips. Using beans, lentils, yoghurt, chickpeas, veggies and more means combining different flavors and textures that makes them very versatile and customizable too.
Here’s a blog post I shared recently with some of my all time (high protein) faves: Delicious Dips – Five Faves
Eggs and Dairy
All the above examples are plant based options for high protein food sources; eggs and dairy, are very good options for high protein foods too.
The options here are limitless – I love using Greek yoghurt with fruit or to make tzatziki which adds both protein and good bacteria !
I love eggs with anything. We eat vegetarian at home so we do tend to use eggs quite a bit. Whether we make them for breakfast, brunch, use them in frittatas or pancakes, eggs are an all round highly nutritious food that add a lot of protein, they’re very affordable and easy to work with.
Try to opt for free range cage free eggs and for naturally fermented yogurt when you can!
You didn’t think I’d forget about dessert did you? This is a new fave at home. So incredibly easy to make, very nutritious and totally indulgent. It’s become our fave dessert at home.
Simply add a pack of silken tofu (150g) together with 1 cup frozen or fresh strawberries to a a blender with 1 teaspoon of good vanilla and a tablespoon or two of maple syrup. Blend and refrigerate for a min of 1 hour and enjoy. I love to top them with stewed berries and granola – PERFECTION (and packed with complete protein too 💪🏻)
That’s it from me for today – I’ll be back with a new blog post Every Single Saturday 🙂
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Thank you for taking the time to be here and read this ❤️
Until next week, be well xXx