We know healthy eating can feel monotonous, especially if cooking doesn’t come naturally to you. That’s why, back in February, we shared 4 balanced dinner recipes to help add some variety to your weekly meal prep. Today, we’re back with a fresh set of high-protein breakfast ideas to help keep mornings just as dialed in. Each recipe includes an estimated macro breakdown, though your totals may vary depending on the ingredients you use. At the end of this post, we’ll walk you through how to get a more accurate breakdown using a food tracking app.
If you are new to meal prep, check out this post to learn how to get started.
Vanilla Blueberry Protein Pancake
Servings: 1
Prep Time: 5 minutes
Cook Time: 8–10 minutes
Ingredients:
- ½ cup liquid egg whites
- 1 scoop vanilla whey
- protein powder
- ½ banana, mashed
- ¼ cup blueberries (fresh or frozen)
- Splash of almond milk or regular milk (optional, to thin the batter)
- Non-stick avocado oil spray
Instructions:
- Whisk together egg whites and protein powder until smooth.
- Stir in mashed banana and blueberries. Add almond or regular milk if the batter is too thick.
- Heat avocado oil in a nonstick pan over low to medium heat.
- Pour the batter into one large pancake or divide it into three smaller cakes. Cook for about 5 minutes, until bubbles form on top.
- Flip gently and cook another 2–3 minutes until fully cooked.
- Serve with one of the syrup suggestions listed below in the nutritional note and additional berries or a banana if desired.
Estimated Macros (Per Serving):
- Calories: 251
- Carbohydrates: 22g
- Protein: 35g
- Fat: 5g
Nutritional Note: Top with sugar-free monk fruit syrup or pure maple syrup. Maple syrup’s natural sugars can help quickly replenish glycogen stores, making it a useful carb boost before or after a tough workout.
Bacon, Veggie and Egg Breakfast Cups
Servings: 3
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Ingredients:
- 6 egg whites
- 4 whole eggs
- 3 slices center-cut bacon, chopped (or turkey bacon if you want to lower fat even more)
- ½ red bell pepper, diced
- ½ small white onion, diced
- 2 tablespoons chopped chives
- Non-stick avocado oil spray
Instructions:
- Preheat oven to 350°F.
- In a large bowl, whisk together the egg whites and whole eggs.
- Spray a muffin tin with non-stick spray. Consider a silicon muffin pan for an easy-to-clean option.
- Divide chopped bacon, red pepper, and onion evenly among the muffin cups.
- Pour egg mixture over the ingredients until each cup is nearly full.
- Sprinkle chives on top.
- Bake for 20–25 minutes, until set and slightly golden.
- Let cool slightly before removing from the pan.
Estimated Macros (Per Serving):
- Calories: 291
- Carbohydrates: 7g
- Protein: 16g
- Fat: 13g
Nutritional Note: Add more carbohydrates, such as cooked rolled oats or sourdough toast on the side for a balanced meal. For a low-carb option, serve with Hero Bread—1g net carbs, 12g fiber per slice.
High Protein Berry Overnight Oats
Servings: 1
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients:
- 1 scoop vanilla whey or vegan protein powder (30g)
- ½ – 1 cup dry old-fashioned rolled oats (adjust this depending on your goals)
- ⅔ cup unsweetened almond milk (or milk of choice)
- 1 tablespoon chia seeds
- ½ teaspoon vanilla extract
- ¼ teaspoon cinnamon
- ¼ cup raspberries or strawberries
- Dash of stevia to taste or 1 teaspoon of maple syrup
Instructions:
- In a mason jar or glass container, combine protein powder, oats, milk, sweetener, chia seeds, vanilla extract, berries, and cinnamon. Stir well.
- Cover and refrigerate overnight (or at least 4 hours). Enjoy!
Estimated Macros (Per Serving):
With ½ cup rolled oats:
- Calories: 372
- Protein: 32.8g
- Fat: 10.1g
- Carbohydrates: 43.5g
With 1 cup rolled oats:
- Calories: 522
- Protein: 37.8g
- Fat: 13.1g
- Carbohydrates: 70.5g
Nutritional Note: Add more fruit or use oat milk to increase carbs. Add Greek or Skyr yogurt to increase protein and creaminess.
Beef and Potato Breakfast Skillet
Servings: 2
Prep Time: 5 minutes
Cook Time: 12–15 minutes
Ingredients:
- 8 oz 96% lean ground beef
- 4 whole eggs
- 1 tablespoon avocado oil
- 1 medium white potato, diced
- 1 medium sweet potato, diced
- ¼ cup pico de gallo
- ¼ small red onion, sliced
- 1 teaspoon garlic salt
- Black pepper, to taste
- Optional: arugula, for topping
Instructions:
- Heat avocado oil in a skillet over medium heat.
- Add diced potatoes and cook for 5–7 minutes until lightly browned.
- Push potatoes to the side and add ground beef. Cook for 5 minutes, stirring occasionally.
- Drain excess fat if needed. Stir in pico de gallo, garlic salt, and pepper.
- Create 4 wells in the skillet and crack an egg into each.
- Cook for 3 minutes, or until eggs are cooked to your liking.
- Top with red onion or chives, and optional arugula before serving.
Estimated Macros (Per Serving):
- Calories: 507
- Protein: 37.1g
- Fat: 25.2g
- Carbohydrates: 32.5g
Nutritional Note: Combines fast-digesting (white potato) and slow-digesting carbs (sweet potato) with lean protein for steady energy and recovery support.
Accurately Calculate Macros for Modified Recipes
If you decide to modify any of the recipes by adding or removing ingredients, you can use a food logging app like MyFitnessPal, Cronometer, or MacroFactor to change the recipe and ensure accurate macro tracking.
How to Create a Custom Recipe in a Food Logging App:
Most food logging apps have a recipe feature that allows you to input all the ingredients with each specific amount and the number of servings the dish has. This makes it easy to get a precise breakdown of calories, protein, fat, and carbs automatically if you tweak any part of the recipe or change it completely.
We hope you find these recipes helpful! We’d love to see your recipe creations. Tag us on Instagram or TikTok if you give any of these a try!
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