3 high-protein breakfasts to transform your mornings (better energy, focus & mood)

Introduction

This tutorial presents three high-protein breakfast recipes from The Doctor's Kitchen that can enhance your energy, focus, and mood. Perfect for busy mornings or leisurely weekends, these recipes incorporate various protein sources, including beans and lentils, to support gut health and provide essential nutrients.

Step 1: Savory Lentil and Spinach Breakfast Bowl

To create a fulfilling and nutritious breakfast bowl, follow these steps:

1. Ingredients Needed:

   • 1 cup of cooked lentils
   • 1 cup of fresh spinach
   • 1 tablespoon of olive oil
   • Salt and pepper to taste
   • Optional toppings: poached egg, sliced avocado, or feta cheese

2. Cooking Instructions:

   • Heat olive oil in a pan over medium heat.
   • Add cooked lentils and sauté for 3-4 minutes.
   • Stir in fresh spinach and cook until wilted.
   • Season with salt and pepper.

3. Serving Suggestions:

   • Serve the lentil and spinach mixture in a bowl.
   • Top with a poached egg, sliced avocado, or crumbled feta cheese for added protein.

Practical Tips

• Use canned lentils for quick preparation.
• Customize with seasonal vegetables for added flavor.

Step 2: Protein-Packed Overnight Oats

Overnight oats are a quick and nutritious option. Here’s how to prepare them:

1. Ingredients Needed:

   • 1/2 cup rolled oats
   • 1 cup almond milk (or any milk of your choice)
   • 1 scoop protein powder (optional)
   • 1 tablespoon chia seeds
   • 1/2 banana, sliced
   • Handful of berries (optional)

2. Preparation Instructions:

   • In a mason jar or bowl, combine oats, almond milk, protein powder, and chia seeds.
   • Stir well to combine.
   • Top with sliced banana and berries.
   • Cover and refrigerate overnight.

3. Serving Suggestions:

   • In the morning, stir the oats and add more milk if needed for desired consistency.

Common Pitfalls to Avoid

• Make sure to use enough liquid to prevent the oats from being too dry.
• Adjust the amount of protein powder based on your dietary needs.

Step 3: Chickpea Scramble

This chickpea scramble is a vegan alternative to traditional scrambled eggs, packed with protein.

1. Ingredients Needed:

   • 1 can of chickpeas, drained and rinsed
   • 1 tablespoon turmeric
   • 1 tablespoon olive oil
   • Chopped vegetables (e.g., bell peppers, onions, tomatoes)
   • Salt and pepper to taste

2. Cooking Instructions:

   • In a bowl, mash the chickpeas with a fork until slightly chunky.
   • Heat olive oil in a skillet over medium heat.
   • Add chopped vegetables and sauté for 3-5 minutes.
   • Stir in mashed chickpeas and turmeric, cooking for an additional 5 minutes.
   • Season with salt and pepper.

3. Serving Suggestions:

   • Serve warm, garnished with fresh herbs or avocado slices.

Real-World Applications

• Pair this scramble with whole-grain toast for a complete meal.
• Great for meal prepping; it can be made in batches and stored in the fridge.

Conclusion

These high-protein breakfast recipes are designed to energize your mornings and improve your overall mood. Whether you choose a savory lentil bowl, overnight oats, or a chickpea scramble, you can enjoy nutritious meals that are easy to prepare. Consider trying these recipes for a week to see how they impact your energy and focus throughout the day. For additional recipes and meal plans, you can explore the resources provided in the video description.