HIGH-PROTEIN BREAKFASTS APPLE OATMEAL PANCAKES BLUEBERRY BRAN PROTEIN MUFFINS CHOCOLATE FRENCH TOASTS PIZZA OMELETTE HUEVOS MEXICANOS GREEK YOGHURT COCKTAIL NUT BUTTER SMOOTHIE SWEDISH FRITTATA SEW YOUR OATS ON THE GO
HIGH PROTEIN BREAKFASTS One of the strategies used by sumo wrestlers to maximize weight gain is skipping breakfast. This keeps their metabolism low and stokes up their appetite so that when they sit down for their first meal of the day they re willing and able to consume as many calories as possible (60% of which are typically carbohydrates). This helps get them fat. So, if you re trying to lose body fat you need to get your metabolism going as soon as you wake up by breaking the fast and eating breakfast. Choice of breakfast is key if you want to make sure you keep off the hunger pangs. Sugary cereals, toast and jam or a croissant and a latte are all nutrient-sparse, energy dense options which will leave you feeling hungry again a couple of hours later. However, a high protein breakfast will not only kickstart your metabolism, but it will leave you feeling satiated for longer and less likely to snack on high fat / high sugar foods later in the day. It will also help provide the required nutrients to optimize muscle regeneration from your resistance training workouts. This is more good news because more calories are used in this process (the thermic effect produced by the digestion and absorption of protein burns approximately 30% of the total calories of the ingested protein). No brainer: for fat loss, start the day with a high protein breakfast. Here are 10 recipes to get you started... 360 Personal Training andy@360pt.fr http://360pt.fr
INDEX 1. APPLE OATMEAL PANCAKES 2. BLUEBERRY BRAN PROTEIN MUFFINS 3. CHOCOLATE FRENCH TOAST 4. PIZZA OMELETTE 5. HUEVOS MEXICANOS 6. GREEK YOGHURT COCKTAIL 7. NUT BUTTER SMOOTHIE 8. SWEDISH FRITTATA 9. SEW YOUR OATS 10. ON THE GO 4 7 8 11 12 15 16 19 20 23
1. APPLE OATMEAL PANCAKES (4 to 6 pancakes) 6 egg whites ¼ cup oatmeal (dry) 1 tblsp unsweetened apple sauce / chopped apple Pinch of cinnamon Pinch of stevia (optional) 1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the apple), spray some cooking spray, then drop the pancake mixture by spoonful onto the pan. 2. When bubbles start to form, place some of the apple evenly on the pancake. 3. Let it set in before flipping the pancake. 4. Makes about 4-6 pancakes depending on the size. 4
2. BLUEBERRY BRAN PROTEIN MUFFINS Recipe makes 6 servings (6 muffins) 1 cup oat bran ½ cup flax meal 4 scoops protein powder, flavour of your choice (vanilla or chocolate are good). 2/3 cup frozen blueberries 1 teaspoon cinnamon ¼ teaspoon salt 1 teaspoon baking powder 3 egg whites 1 teaspoon maple extract (optional) 2/3 cup water 1. In a big bowl, mix all the ingredients (except for the blueberries). Stir until the mix gets thick. 2. Add the blueberries and stir. 3. Scoop into a muffin pan coated with cooking spray. 4. Bake at 175 C for 25 minutes. 5
3. CHOCOLATE FRENCH TOAST 3 egg whites ½ scoop chocolate protein powder 2 slices whole wheat bread Pinch of cinnamon Drop of maple extracts (optional) Cooking spray 1. Lightly coat skillet with cooking spray. Heat skillet on medium low heat. Mix all ingredients in a mixing bowl (except for bread and cinnamon). 2. Dip both sides of the bread into mixture until completely covered, soak bread for a few seconds to ensure absorption. 3. Add slices to preheated skillet, and cook each side brown until golden brown. 4. Lightly sprinkle with cinnamon. 6
4. PIZZA OMELETTE 1 teaspoon olive oil 1 egg 6 egg whites 15g low-fat mozzarella cheese 2 tablespoons no-sugar-added pizza / pasta sauce (warmed) ¼ cup green bell pepper, finely chopped 1 teaspoon grated parmesan cheese 1. Pour oil in skillet on medium heat. 2. Beat eggs and pour into skillet. 3. When omelette hardens, place mozzarella, parmesan, peppers and pizza sauce on top. 4. Fold in half and cook until ready. 7
5. HUEVOS MEXICANOS 6 egg whites 1 teaspoon olive oil 1/3 cup onion, chopped ½ tomato, diced ¼ cup avocado sliced ¼ cup fresh cilantro, chopped Pinch of chilli powder 1. Beat the egg whites with chilli powder. Set aside. 2. In a large skillet, heat oil over medium-high heat. Add the chopped onion. Stir-fry until the onion is translucent. Stir in seasoned eggs. 3. Scramble until eggs are almost fully cooked. 4. Add tomato, avocado and cilantro, stir in gently until everything is well mixed together. 8
6. GREEK YOGHURT COCKTAIL 1. Mix ingredients together. 150-200g Greek yogurt* A handful of nuts and mixed berries A sprinkle of muesli *The genuine stuff should have around double the protein and half the sugar content of normal yoghurt - beware of cheaply produced supermarket imitations 9
7. NUT BUTTER SMOOTHIE 1. Blend ingredients together. 1 scoop whey protein Mixed berries or a piece of mediumsized fruit 400 ml dairy / almond / soy milk Spoonful of peanut / almond butter 10
8. SWEDISH FRITTATA 1 teaspoon olive oil 2-3 egg whites 1 whole egg 100g smoked salmon 50g ricotta cheese 1 medium-sized onion, sliced 1 red bell pepper, sliced Handful precooked broccoli 1. Pour oil in skillet on medium heat. 2. Add onions and peppers. Cook until onion turns translucent. 3. Beat eggs and pour over onions and peppers. Mix together. 4. When omelette begins to harden, add broccoli and ricotta cheese. 5. When omelette cooked to your taste, add salmon, fold frittata and serve. 11
9. SEW YOUR OATS 1/2 bowl of whole rolled oats Cinnamon 1 scoop whey protein 200ml dairy / almond / soy milk 10-20 raisins / cranberries 1. Mix all ingredients in a bowl. 2. Refrigerate overnight. It will be ready to go in the morning (no need to cook). 12
10. ON THE GO WHAT YOU NEED Selection of beef / turkey / fish jerky or biltong -> www.jerky-house.com Home-made protein bars (contact me if you don t have recipes!) Hard-boiled eggs Fruit (combine this with one of the above) Even though all the recipes in this ebook are quick and easy to make, there will be times when you have literally no time to prepare breakfast. This doesn t have to be a problem if you always have a selection of these items ready to go. No excuses : ) 13
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