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No-Cook Breakfast Recipes To Pack In 30 Grams Of Protein

Sometimes I forget that not everyone likes cooking. When I talk to people who have goals of weight loss then proceed it with "I don't cook", I immediatley think.... oh no. What comes to mind is a lifestyle full of take-out food, on-the-go munching, and processed unnatural foods. And many times, these are the lifestyle choices of these people.


But you are not doomed, nor do you have to become a five-star chef, to eat in a calorie deficit or high protein.


The reason I love when clients like to cook is simply due to the interest in the kitchen, the food their eating, and the quality of taste. When you get someone in the kitchen who wants to lose weight, they may already choose lower calorie fruits and vegetables as additives to dishes. They are more willing to cook lean meats as protein. They probably have more time on their hands to devoting to prepare healthy food in a way that tastes good. These people will have an easier time losing weight.


But again, you are not doomed if you hate cooking. The goal for you is to choose wiser packaged foods, that have low sugar, high protein and simple ingredients.




Since breakfast tends to be the most unhealthy meal of the day, I wanted to start this series here. Breakfast is traditionally highly processed bagels, high sugar cereals, cream and sugar filled coffee, or sometimes even worse...skipped. Breakfast should be none of these things. Breakfast is the first meal of the day, which provides you energy for the entire front half of you productive morning. It may be your opportunity to build muscle after a workout. It might be the only meal you have un-interrupted before going into work. Studies even show that skipping breakfast tends to lead to over-eating at night. Breakfast is quite literally the most important meal of the day.


When looking at zero-cook breakfast items, I actually have tons of "recipes". These dishes use brands that are lower in sugar, made with whole grains, high in protein, and tastey.

Each recipe below will:

  • have at least 30 grams of protein

  • clock in between 300-500 calories

  • take five minutes to make

  • single-serving, macros for entire recipe


If you have a hard time with breakfast, save this post and go grocery shopping. By replacing the brands in your cupboard with better alternatives, you'll gain control over how food will change your body and energize your day.


High Protein Pancakes

This recipe is perfect for: Replacing the normal family Sunday brunch pancakes with a brand that's high in protein and better ingredients.



INGREDIENTS


DIRECTIONS

  1. In a large bowl, mix pancake mix and 1/2 cup water.

  2. Spray a skillet with avocado oil spray and heat over medium-low heat.

  3. Pour the pancake batter into the skillet (I like making one large pancake but feel free to make smaller ones in batches)

  4. After two-three minutes, flip the pancake using a large spatula.

  5. Once cooked, serve on a plate with nuts n' more peanut butter and sugar free syrup.


Per serving: 450 calories | 35g protein | 60g carbohydrates | 12g fat



High protein "ice cream"

This recipe is perfect for: the meal prepping gym girlie who has a sweet tooth always, you'll love having dessert as your post-workout treat!



INGREDIENTS


DIRECTIONS

  1. 24 hours before, mix the protein powder, collagen, sugar free pudding mix, and milk in a large bowl. Pour into a creami container and freeze overnight (for at least 24 hours).

  2. When ready to eat, defrost with lid removed for ten minutes.

  3. Place creami into machine and press "lite ice cream".

  4. Remove and add in 1 tbsp sprinkles. Replace into machine and press "mix in".

  5. Remove and top with additional sprinkles. Enjoy!


Per Serving:360 calories 39g protein | 35g carbs | 8g fat

You can find other creami recipes throughout my blog! Search "creami" and discover fun flavor combinations.


High Protein Cereal

This recipe is perfect for: the one who is hungry as soon as they get up; instead of reaching for lucky charms, grab your Magic Spoon.



INGREDIENTS


DIRECTIONS

  1. Measure your cereal and pour into a bowl.

  2. Add your powdered peanut butter for a peanut butter taste and added protein.

  3. I like to use a bit of sugar free syrup instead of milk; but if you're looking for a traditioal bowl, add 1 cup of unsweetened almond or coconut milk.


Per serving: 360 calories | 30g protein | 36g carbohydrates | 17g fat




Greek Yogurt Bowl

This recipe is perfect for: the runner or cardio-bunny! Yogurt bowls are not only high in protein, but have extra carbs from granola and fruits to replenish glycogen stores. The higher-calorie breakfast will fuel your body all morning.


INGREDIENTS


DIRECTIONS

  1. Mix the greek yogurt and protein powder in a mixing bowl.

  2. Scoop into the serving bowl and top with the rest of the ingredients


Per serving: 490 calories | 40 grams protein | 45g carbohydrates | 15g fat



Proats (Protein Oatmeal)

This recipe is perfect for: The one who likes slower mornings with a coffee in hand. Normally chose to eat a pastry? Time to replace this with a higher protein alternative that gives you the same great flavor (with many more nutrients and quality calories).




INGREDIENTS


DIRECTIONS

  1. Cook oatmeal packet in the microwave with water for only 60 seconds. Remove and mix in protein powder. Replace in the microwave and cook for an additional 60 seconds.

  2. Remove and top with bananas, walnuts, nut butter and cinnamon


Per Serving: 520 calories | 34g protein | 52g carbohydrates | 23g fat



High Protein Breakfast Sandwich

This recipe is perfect for: the one who frequents the McDonalds drive-thru for a McGriddle (but finally wants to treat their body right). This recipe is not only easy to make but will slash your morning breakfast in half by choosing better-for-you brands.



INGREDIENTS


DIRECTIONS

  1. Preheat an airfryer or convection oven to 400. Place your bacon on parchment paper in a pan and cook in the oven for 10 minutes.

  2. Heat a tiny bit of olive oil in a skillet. Pour beaten eggs into the skillet and cook on low. I like to scramble my eggs, but you can cook yours anyway you'd like.

  3. While cooking your eggs and bacon, slice the bagel and toast to your liking.

  4. Spread cream cheese on the bagel and top with scrambled eggs and bacon.


Per Serving: 358 calories | 31g protein | 35g carbohydrates | 18g fat



The Adult Lunch-able

This recipe is perfect for: the one doesn't plan but likes to "snack". This combo might not reach 30 grams of protein, but will be better than your average cracker and cheese filled monring!



INGREDIENTS


DIRECTIONS

  1. Layer each cracker with cottage cheese and hard boiled eggs!


Per Serving: 230 calories | 21g protein | 20g carbohydrates | 12g fat




I hope these recipes inspire you to eat high protein without the need to cook! Not everyday do I feel like cooking myself, so having healthier brands handy is always appreicated. I can count on these brands to have macros to fit my goals of building muscle, losing fat, and eating a wholesome diet. If you enjoy one of these recipes, drop a comment and share!

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