8 High Protein Breakfast Recipes

8 High Protein Breakfast Recipes

8 High Protein Breakfast Recipes

Healthy High Protein Breakfast Recipes To Help You Lose Weight

In last week’s blog I revealed one tried, tested and true method to help you eat less throughout the day – eating a high protein breakfast.

A higher protein breakfast has a lower glycemic control on the body meaning your blood sugar levels will be more stable, which in turn will lead to the desire to eat less through the day.

All of this then translates to a slimmer and trimmer you.

8 High Protein Breakfast Recipes

To help you get the recommended 25-35 grams of protein every morning I have put together eight of my favourite high protein breakfast recipes (each recipe serves one woman – so adapt for kids and men).

1/ Egg Whites with Feta and Spinach 

1 cup egg whites

2 tbsp crumbled feta cheese

1/2 cup chopped spinach

Pepper to taste

Directions: Scramble egg whites with feta and spinach until cooked, adding pepper to taste.

Calories: 173

Protein: 31.1 grams

2 / Berry Banana Protein Pancake

1 scoop protein powder (I am in love with this brand!)

1/2 ripe banana, mashed

1/4 cup blueberries

1/3 cup large flake oats ground in blender or food processor until it becomes a fine flour

1/2 cup liquid egg whites

1 tbsp ground flax seed

1 tbsp unsweetened almond milk

Cinnamon to taste

Directions: add everything in a bowl and mix together. Spray a medium-sized skillet with nonstick spray, then place on medium heat. Pour the batter in and once you see tiny bubbles on top of the pancake, flip. When each side is golden brown breakfast is ready!

TIP: I like to make 5 of these at once and freeze them individually. The night before you want to eat one pull it from the freezer and toast it in the AM. Try topping with smashed raspberries, or almond butter or jam.

Calories: 380 (this depends on your protein powder)

Protein: 39.7 (this depends on your protein powder)

3 / Breakfast Bento Box

2 hard-boiled eggs

1.5 ounces goat’s mozzarella (or whatever cheese floats your boat)

20 almonds (about an ounce)

Half-cup of grapes, or a small orange, or small apple

Directions: prep it the night before in a container and BOOM, breakfast is waiting for you in the AM. This is a great breakfast idea for those of you who do not like to eat first thing in the morning and instead would rather wait until you got to work.

Calories: 400

Protein: 25 grams

4 / Avocado Toast with Cottage Cheese and Tomatoes

2 slices Ezekiel bread

1/4 cup cottage cheese

1/4 of an avocado

A few slices of tomato

Pepper to taste

Directions: toast your bread, spread the cottage cheese on top, layer with avocado and top with tomatoes and pepper.

Calories: 400

Protein: 31 grams

Super food selection for health diet in porcelain bowls over distressed wooden background.

5 / Apple Cinnamon Yogurt Parfait

1 cup 0% fat Greek yogurt

Half an apple, chopped

One ounce walnuts, chopped (about 14)

2 tsp raw honey

Cinnamon to taste

Directions: combine everything in a bowl and stir.

Calories: 419

Protein: 29 grams

If you have trouble choking down anything but coffee in the a.m., stop feeling guilty – you aren’t going to kill your metabolism by skipping breakfast. Instead, enjoy your cuppa joe and have your breakfast mid-morning.

6 / Brownie Batter Overnight Oats

1/3 cup unsweetened almond milk

1/2 cup 0% fat Greek yogurt

1/2 tbsp unsweetened cocoa powder (or more to taste)

1 pack of stevia (more or less to taste)

1/3 cup large flake oats

1/2 scoop chocolate protein powder

Directions: in a small bowl mix everything together, cover and store in the fridge. In the morning give it a stir, add some more almond milk if you it’s too thick for you and enjoy!

Calories: 245 (depends on your protein powder)

Protein: 28.3 (depends on your protein powder)

High Protein Breakfast Recipes - Fitness with PJ

7 / Berry Protein Shake

1.5 cups of water

1 cup raw spinach

2 cups frozen berries

1/2 cup 0% Greek yogurt

1 scoop of vanilla protein powder

Directions: Put all your ingredients in a blender, blend well and enjoy!

Calories: 354 (depends on your protein powder)

Protein: 27 grams (depends on your protein powder)

8 / Chocolate Peanut Butter Cookies

1 heaping scoop of chocolate protein powder

1/4 cup natural peanut butter

1 ripe banana, mashed

1/2 cup chopped walnuts

1/2 cup quick oats

1/2 unsweetened coconut

2 egg whites

Directions: Preheat oven to 350 degrees. In a large bowl, mash banana and add remaining ingredients and mix until smooth. Spoon onto a parchment paper lined tray and bake for 15-minutes. Should make 6 cookies.

Calories: 184 (per cookie)

Protein: 10.5 grams (per cookie)

 

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20-Minute Full Body Dumbbell Workout

20-Minute Full Body Dumbbell Workout

20-Minute Full Body Dumbbell Workout

If you want an efficient workout, this is it! My 20-Minute Full Body Dumbbell Workout leaves no muscle behind.

We cycle through 20 exercises, once through, using a pair of dumbbells so you can:

A) Workout in the comfort of your home

B) Get all the major muscle groups trained and toned in your body, as well as the stabilizers and core

Each move will target an opposing muscle group, alternating between the upper and lower body, while also getting some great ab work in too.

Tools needed:

Beginners: a pair of 5lb, 8lb, 10lb

Intermediate: a pair of 5lb, 8lb, 10lb, 12lb

Advanced: a pair of 8lb, 10lb, 12lb, 15lb (and super advanced 20lb)

20-Minute-Full-Body-Dumbbell-Workout-Fitness-with-PJ-Blog

20-Minute Full Body Dumbbell Workout

 

20-Minute-Full-Body-Dumbbell-Workout-Fitness-with-PJ-Blog

 

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10 Awesome Hacks That Will Make You Healthier

10 Awesome Hacks That Will Make You Healthier

 

10 Awesome Hacks that will make You Healthier

I don’t know of a single soul who has not wished for a pill that they could take for better fitness.

It would be so much easier, wouldn’t it?

Easier than all that time, that commitment and sweat you have to deposit for a better-looking body that will stay above ground for the longest period of time.

However, we don’t have that… yet.

Currently there are no secrets, no pills and no magic formulas (no matter what Dr. Oz says) that will get us healthy.

What I can share with you, though, are some life hacks that you can add into your day. Easy hacks that will improve your health, your fitness and your waistline.

10 [awesome] hacks that will make you healthier

1/ Have protein for breakfast.

Specifically over 30 grams. A study by the Biofortis Clinical Research team at the University of Missouri showed that protein in the morning can help you consume fewer calories throughout the day, as well as burn more fat over time.

The likely reason is due to an improved glycemic control protein has on the body. In other words, your blood sugar levels will be more stable, which in turn will lead to the desire to eat less, while that in turn will lead to a slimmer and trimmer you.

Some examples of a high-protein breakfast are:

  • 1 egg + 1 cup of egg whites (33 grams) scrambled with veggies
  • Egg, black bean and cheese burrito. Try this recipe – it rocks!
  • ¾ cup of plain Greek yogurt and mix in 10-15 grams of protein powder to both up the protein count as well as change the flavour (I love strawberry protein powder in my plain yogurt)
  • A quinoa parfait mixed with Greek yogurt is another great high-protein non-egg option
  • High-protein overnight oats, with added tablespoon of chia seed to add another 4 grams of protein
  • Protein Pancake
  • Slow Cooker Frittata
>> Never Eat This for Breakfast

2/ Ditch the car.

While fitness is important for better health, you cannot ignore the other 23 hours of the day. In fact the science is showing us that it is what we do throughout the day that will better health.

These incremental movements we do throughout the day are called non-exercise activity thermogenesis (NEAT). This is the energy (calories) the body expends for everything we do that is not sleeping, eating or sports-like exercise.

The more NEAT we have in our lives the better off our body weight is, as well as our blood pressure, blood sugar levels and stress levels.

Control these and we also ward off a host of diseases.

Some examples of adding NEAT into your life are:

  • Walk whenever you are on the phone
  • Have a walking meeting at work, or instead of coffee out with your friends enjoy your java while walking
  • Take the long way to the bathroom at work
  • Go for walk and do some stretches at lunchtime
  • Get a pedometer to encourage you to walk more
  • Always use the stairs
  • Get up and move around every 30 minutes when on the computer
  • Park your car in the farthest stall away from your destination’s door
  • Stretch while watching television (I am always stretching when watching a movie at home – now if only the movie theatre would be so accommodating!)
  • Do some squats at every commercial break, or before you park your butt on the toilet
  • Perform 10-minutes of yoga before bed. Try this stretch routine.
  • Wake up with 10-minutes stretches or yoga. Try this workout.
  • Walk to the store
  • Make it a point to never go from the dinner table to the living room couch! Spend at least 30-minutes, following dinner, on your feet and moving around.

3/ Get some sleep.

The science on sleep and its importance to our health is abundant. The consequences of lack of shut eye range from higher disease risk, lower mortality, increased waistlines, lowered immune system, depression, memory problems and even accidental death.

>>> How to Improve Your Sleep

Sleep is just as important to our bodies as the air that we breathe and the food that we eat. You see it’s during sleep that our body is tending to our physical and mental health and getting us ready for another day.

>>> Try my Stretches for a Better Night’s Sleep tonight!

Some sleep hacks that you can add into your life for better quality shut eye:

  • Turn off all electronics at least one hour before bed
  • Maintain the same time you go to bed and get up all week
  • Keep your bedroom clutter-free, dark and on the cooler side
  • Try meditation and/or yoga before bed to help calm the mind and central nervous system
  • There are also natural sleep aids such as: melatonin, valerian, chamomile, magnesium and calcium. Talk to a health practitioner, however, before adding any natural herb or supplement to your diet as they can interact with certain medications.
>>> Click here for more awesome sleep tips.

4/ Have your workout clothes ready.

Whether you workout in the morning, or after work, have your gear ready and waiting for you. This one tip has even helped me!

I have started performing fasted cardio 2-3 mornings a week and knowing my gear is out and ready for me gets me out of bed.

I have everything set up. My water with BCAAs is sitting by the sink and my workout gear, my runners and my iPod are in the spare bedroom (so I don’t wake loving husband).

On the flip side, if you want to workout in the evening have your gear in your car and do not go home until you workout.

In my experience most people see more success with sticking to their workouts if they get them done in the morning, or before they go home from work – because once you get home chaos usually ensures, or the couch starts to beacon.

Follow my 1-month training program for fast results.

1 Month FREE Workout Plan - Fitness with PJ

5/ Eat off of smaller plates.

Smaller plates, as well as taller thinner glasses, gives us the illusion that we are eating and drinking more than we really are.

Yes, as ridiculous as it sounds we are actually able to fool ourselves from ourselves.

Here’s a good example. Take a look at the picture below.

Each dot is the exact same in diameter, but doesn’t the one on the left look bigger?

So, if this were a plate or bowl of food it would also seem bigger to your brain, and in turn your brain would mentally “think” that it’s eating more food than it really is therefore telling our stomach to shut up and be satisfied.

Yep, like I said it’s that easy to trick ourselves!

5/ Drink water.

Our body cannot distinguish whether it is thirsty or hungry. Rather it has one signal that it releases when it craves either, and in my experience people are usually dehydrated before they are actually hungry.

TRY THIS: When you get the “signal” from your stomach have a large glass of water and wait 10 minutes. Stomach still grumbling? Have another glass and wait another 10 minutes.

In addition, do not want you to drink too many of your calories either.

Recent studies have found that the calories we consume in liquid form don’t “register” as food in the brain’s satiety centres.

Water is the only liquid that will “fill us up” – anything else is simply extra calories to our waistline.

6/ Keep your workout short and sweet.

Perform a higher intensity workout, like a HIIT or a Tabata, so you can reap the benefits without having to spend a lot of time working out.

This is key for those days you do not want to workout because simply the act of knowing your workout is only 15-20 minutes makes it that much easier to get your runners on.

Need some workout ideas? Try these workouts:

7/ Listen to a podcast or audiobook to get you through your cardio.

Keep your brain busy and learn something new – all while performing your cardio.

Need some podcast ideas? Here are a few top the rated health and fitness podcasts that can be found on iTunes:

Fitness

Nutrition

Health

Self-Improvement

8/ Prep!

Prepare for the week ahead by menu planning and prepping your breakfasts, at least four lunches and a large salad (I call them BAS – big ass salads) to carry you through for dinner side dishes.

This one act alone can help you drop inches and fat, as well as save a lot of time for you during the hectic work week AND you will also get the bulk of your dishes done in one go. Awesome, eh?

9/ Pay yourself.

Start a “tip jar” and tip yourself a dollar (or a loonie for my Canadian peeps) every time you workout and meal plan and prep.

At the end of the month you should have yourself enough coin to buy a new workout top, or a treatment at the spa, or flowers to brighten your kitchen.

10/ Join.

Accountability will hold you true to your health and fitness goals, and nothing breeds accountability than registering and paying for a fitness class, program or a trainer.

This is one of the reasons my 30-Day Diet Bootcamp has quickly become one of my most popular programs.

Each week for four weeks my client meets me one-on-one or on Skype. This personal meeting encourages them to stay on point for the week because they are now answering to more than just themselves.

Got some fitness hacks that you use and work? Share below!
WAIT, BEFORE YOU GO

Want a full month’s workout plan? I’ve put together a one-month plan using my workouts from my YouTube channel.

Follow my 1-month training program for fast results.

1 Month FREE Workout Plan - Fitness with PJ

 

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Beginner Tabata Workout

Beginner Tabata Workout

Beginner Tabata Workout

In March I had the nicest email come my way. It was from a YouTube subscriber who is in her 70’s requesting a beginner’s Tabata workout.

She wanted to see what a Tabata was. However, she wanted to try one that was low impact and would not hurt her.

How can I say no to that?

What is a Tabata?

Tabata workouts are named after this gentleman, Dr. Izumi Tabata, a Japanese physician and researcher.

He conducted a study using an interval-based workout to see if athletes would see the same gains from a shorter training program as they do with a longer duration one.

His initial study used the Japanese Olympic Speed Skating team as his test subjects and the workout consisted of 20 seconds intense work, followed by 10 seconds of rest, for 8 rounds on a stationary bike. The whole workout took 4 minutes for the athletes to complete.

In just 6-weeks of training his subjects improved their anaerobic capacity (the ability for the body to work without oxygen, which in turn promotes speed, strength and power) by 28%, and they increased their VO2 max (the maximum amount of oxygen the body can use, which improves endurance) by 14%.

While this is a pretty cool study, it is used with elite athletes as the test subjects. Would this type of training work for us mere mortals, as well?

Beginner Tabata Workout

Further proof

In 2013 the American Council on Exercise enlisted a research team of their own to gauge how effective a Tabata-style workout really is – with normal people.

They took a group of 16 men and women who were deemed healthy and either moderately to very fit and between the ages of 20 to 47 years. After their initial treadmill test (to assess their starting VO2 max, maximal heart rate and ratings of perceived exertion – RPE) they had the participants perform 8 rounds of 4 different exercises, using the 20 seconds hard and 10 seconds rest interval for a total of 20 minutes.

The participants used full-body calisthenics with exercises such as: push-ups, mountain climbers, high knees, split squats, box jumps, burpees, jumping rope, side skaters, plank and punch, lunges, squats, high-knees and Russian twists.

The subject’s heart rates were  monitored throughout the workout, while their blood lactate levels were tested with a finger prick blood test and RPE was evaluated after every four-minute segment of exercise.

Immediately following the sessions, the researchers crunched the data and on average showed that during a Tabata workout their subjects averaged 86 percent of HR max and 74 percent of VO2 max —both of which meet or exceed established industry guidelines for improving cardio fitness and promoting fat loss.

As for calorie burning, the 16 subjects burned between 240 and 360 kcals during the workout, for an average of 15 kcals per minute burned.

Again, Tabata met established guidelines for calorie expenditure for improving health and facilitating weight loss.

I love this study due to two reasons:

They used body weight exercises (instead of a stationary bike like Dr. Tabata used), and they used exercises that can be easily replicated at home.

The researcher’s also increased the total workout time from 4 minutes to 20 minutes.

You see what a lot of people don’t understand is that the intensity that Dr. Tabata used on his athletes was extreme.

Even the most fit person would most likely puke at the 2 minute mark. So, by increasing the time of the workout, and dropping the intensity, it makes this type of workout a lot more doable for the average person.

Read more about Tabata workouts and their protocols here.

Beginner Tabata Workout

 

Beginner Tabata Workout Routine

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Skipping Rope Circuit Workout

Skipping Rope Circuit Workout

Skipping Rope Circuit Workout

This 20-minute skipping rope circuit workout is the BOMB!

For 50 seconds an exercise we rotate through 10 exercises alternating between a skipping drill and a lower body or a core drill.

After the 20-minutes is up we finish off with a nice stretch and you get to end your workout all sweaty and happy.

Skipping Rope Facts

  • Jumping rope burns more than 10 calories a minute
  • The effort it takes to jump rope for 10 minutes is the equilvalent of running a mile in eight minutes
  • Skipping is a full body workout. You use your core to stabilize, your legs and glutes for jumping and your arms and shoulders to turn the rope
  • You can burn 200 calories in two 10-minute skipping sessions
  • Skipping is less jolting on the joints than running
  • Jumping rope is a weight-bearing exercise, so it can help improve bone density and stave off osteoporosis
  • Skipping helps improve your heart rate and blood pressure
  • Skipping also aids your coordination and balance

Skipping Rope Workout - Fitness with PJ

Skipping Rope Circuit Workout

 

Skipping Rope Circuit Workout - Fitness with PJ

 

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