Do you eat breakfast every day? A lot of people don’t and they typically will tell you it’s because they don’t have time in the morning or they just aren’t hungry when they wake up. And despite what you may hear from the fitness industry, that’s actually okay in certain cases. For example, intermittent fasting requires people to abstain from food for anywhere from 12-18 hours, only eating for a short window in the middle part of the day. If you’re interested in learning more about intermittent fasting, check out this great resource from our friends over at Groom and Style! However, if you’re a member of team breakfast, try these 3 macro-friendly breakfast recipes that will make your taste buds (and your waistline!) happy!
PROTEIN OATMEAL
Macros: 35P | 52C | 5F
Calories: 376
This one is great because it can be made the night before or in the morning before you head to work. Adding your favorite protein powder to the mix makes this recipe an excellent post-workout meal as well. Give it a try!
| I N G R E D I E N T S |
1/2 c dry old fashioned oatmeal
1 c unsweetened original almond milk
1 scoop protein powder of choice (we like Driven Nutrition Whey Isolate in Cinnamon Roll!)
1/2 medium banana (50g)
1/4 c fresh blueberries
Cinnamon to taste
Drizzle of maple syrup for added sweetness
| I N S T R U C T I O N S |
Combine dry oats with protein powder and stir together until well-mixed and clumps are dissolved. Add almond milk and mix until combined. Slice banana, and add fruit to the mixture. Top with a dash of cinnamon and a drizzle of maple syrup if you so choose!
EGG CASSEROLE
Macros: 27P | 7C | 12F per 1 square
Calories: 181 per 1 square
This is a great option to make on a Sunday afternoon, portion out, and have ready for the week ahead! Warm up a square of this casserole in the microwave and head out the door. If you want more protein, you can always add a lean meat like shredded chicken or roasted turkey to the mix.
| I N G R E D I E N T S |
10 eggs
1 c unsweetened original almond milk
1 c low fat cottage cheese
~1/4 c to ~1/2 c of your preferred veggies (we like bell peppers, mushrooms, and onions)
2 cups of spinach
Salt and pepper to taste
1 tsp red chili flakes
| I N S T R U C T I O N S |
Heat your oven to 350 degrees Fahrenheit and grease a 9 x 13″ pan. Set aside.
Sauteé bell peppers, mushrooms, and onions for 3-4 minutes, or until slightly softened. In a separate bowl, combine 10 eggs, almond milk, and cottage cheese and mix well. Stir in vegetables and spinach and add desired seasonings.
Pour mixture into greased pan and bake in the oven for 45 – 50 minutes or until the center is firm. Cut into ~9 individual squares and store in the fridge for the week ahead!
PROTEIN PANCAKES
Macros with water: 14P | 30C | 2F per 1/2 c mix
Calories: 190 per 1/2c mix
We are making protein pancakes easy with Kodiak Cakes pre-made mix. You can use the mix as is and just add water, or you can opt for more protein by using almond milk and/or eggs to make up your batter! These are great for a pre-workout snack, breakfast, dinner, or dessert (add peanut butter and chocolate chips on top and you will be in heaven). Check it out:
| I N G R E D I E N T S |
1/2 c dry Kodiak cake mix
Water
| I N S T R U C T I O N S |
Add enough water to your pancake mix to achieve the batter consistency you prefer. Then heat a medium sized pan over medium-high heat on the stove. Put about 1/2 tbsp of butter in the pan so the batter doesn’t stick and then pour the batter into 2 smaller pancakes or 1 large pancake. Allow to cook until the edges begin to raise and you see bubbles in the batter. Then flip and lower the heat, allowing the pancake to cook until just done (about 1-2 minutes).
Serve on its own or with peanut butter (1 tbsp = 95 calories), maple syrup, and cinnamon!
Enjoy our 3 macro-friendly breakfast recipes and let us know which ones you make in the comments! Bonus: post about your ISN breakfast recipes on your Instagram or Facebook and tag @isnlabs and we will re-post your story to our followers.
