Every man needs protein at breakfast. Studies show that consuming roughly 30 grams in your morning meal will optimize muscle growth, and also help keep you full until lunch. But most guys aren’t even coming close to that number. For instance, the average guy consumes two-thirds of his daily protein after 6 p.m., according to research at the University of Illinois.
- Protein Bagel & Lox
Recipe from Michael Roussell, Men’s Health nutrition advisor
Toast a P28 High-Protein Bagel. Top with 2 Tbsp reduced fat cream cheese, 85g smoked salmon, and red onion and capers to taste. Makes 1 serving.
614 calories, 82g protein, 28g carbs (4g fiber), 21g fat
- Cranberry Nut Oatmeal
Recipe from Michael Roussell, Men’s Health nutrition advisor
What you’ll need:
5 scoops of vanilla whey protein
½ cup unsweetened dried cranberries
1 cup slivered almonds
2 cups steel-cut oats (rinsed)
5 cups water
2 pinches of salt
Unsweetened vanilla almond milk (optional)
How to make it:
1. Add cranberries, oats, and water to the rice cooker. Turn on the rice cooker.
2. 2. Once the rice cookware has finished, stir in two pinches of salt, slivered almonds, and vanilla whey macromolecule. Add nonsweet vanilla almond milk to realize desired texture (optional). Makes 5 servings.
508 calories, 35g protein, 60g carbs (9g fiber), 15g fat
- Protein-Spiked Yogurt Parfait
Recipe from Michael Roussell, Men’s Health nutrition advisor
Stir 0.5 a scoop of vanilla whey macromolecule powder into a cup of plain Greek yogurt. prime with ½ cup frozen mixed berries, two Tbsp sliced almonds, and one tsp ground flaxseeds. Makes 1 serving.
361 calories, 32g protein, 21g carbs (4g fiber), 18g fat
- Apple Cinnamon Dutch Oven Pancakes
Recipe from Robert Irvine, host of ‘Restaurant Impossible’ and author of Fit Fuel: A Chef’s Guide to Eating Well, Getting Fit and Living Your Best Life.
What you’ll need:
6 eggs, beaten
½ cup whole milk
2 scoops of chocolate protein powder
½ tsp baking powder
¼ cup flour
2 Tbsp sugar
1 tsp cinnamon
Pinch of salt
2 Tbsp clarified butter
2 apples, peeled, cored, and sliced
How to make it:
1. Preheat your oven to 180°C. In a medium-sized bowl, mix the eggs, milk, macromolecule powder, leaven, flour, sugar, cinnamon, and salt. Mix until smooth and set aside.
2. In an oven-safe nonstick or cast-iron skillet over medium heat, melt the clarified butter. Add the apples and cook, stirring oftentimes, till gently caramelized, eight to ten minutes.
Pour the batter over the apples and bake within the kitchen appliance till puffed and toasted through thirty to forty minutes. Serve immediately. Makes 2 servings.
663 calories, 43g protein, 53g carbs (4g fiber), 31g fat
