For breakfast and brunch!High protein menu that helps weight loss 38

protein.Some people are actively taking this major nutrient in their daily diet, while others may be worried about how to take them.Protein is essential for good health and optimal nutrition.It builds muscles, maintains it, and supports weight loss.In addition, because the feeling of fullness continues, we want to incorporate proteins in the first meal of the day.

So, how much protein should you actually eat for breakfast, and in what way you should eat to enjoy a higher quality protein?The US version "Women's Health" gained advice from experts.

How much protein should you eat for breakfast?

"In order to adjust blood sugar levels and maintain concentration in the morning, it is better to eat 15-30g of protein for breakfast," said a registered nutritionist recipe introduction site.Kelsea Lorentz, the founder of Heart Nutrition."Because protein has the effect of digestion and absorption of carbohydrates, I think that it feels like you can act cheerfully after the meal."

For those who want to lose weight, she continues to say that protein has the advantage of reducing fat and maintaining the amount of fat -falling muscle muscle.The amount of protein required depends on the individual weight, but according to Lorentz, 15-20g in the diet and 10g of 10g in snacks can maintain energy throughout the day.

Advantages of eating protein for breakfast

The protein not only gives you satisfaction, but also makes it easier to reduce snacks throughout the day.For example, a study states that those who have 30 to 39 g of protein for breakfast have reduced the calorie intake of lunch by 175 kcal.

Another study of the biological journal "American Journal of Clinical Nutrition" suggests that those who have eaten protein intake to 40%of the daily calorie intake will have a standard American meal (SAD).) It was shown that 32 hours of calories and fat were consumed in 32 hours.

Breakfast with the best high protein

Even if you know that it is better to take protein actively, it may not be easy to think about a high protein menu.

Therefore, we introduce high protein breakfast menus recommended by nutritionists, bloggers and chefs.There is a wide range of ideas from sweet and delicious meals to vegan and pare diet.Please note that the displayed nutritional components are roughly estimated, and the numerical value changes depending on the selected product.

* 1 ounce = about 28.3G

Protein Automir Muffin

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Homemade muffins made with eggs, fruits, oats, and protein powder are perfect for breakfast with abundant proteins.。"Protein oatmeal muffins, which are easy to prepare in advance, can be flavored with various fruits, such as bananas, apple, blueberries, and pumpkins," he can make with foods that are easy to get.In addition, this muffin matches one or two (your favorite) nut butter, so it's a nice point to be able to add a protein.

１食あたり：175kcal、タンパク質15g、脂質3G、炭水化物4g、食物繊維4g

Power Breakfast Bowl

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Genoa Salami (in the US version of Women's Health, recommended products from Apple Gate, a meat -processed manufacturer), Avocado, boiled eggs, olive, spinach, and tomatoes with a small amount of Italian lathing.You can get both satisfaction and fullness."If you choose meat, you don't have chemical nitrate or nitrite, and I think it would be better to have meat grown humanely without using antibiotics," says Michalchik.By adding boiled eggs and salami slices, protein can be increased, maintaining the morning energy.

１食あたり：273kcal、タンパク質23G、脂質13G、炭水化物24g、食物繊維8g

Breakfast Kesadiya

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Instead of the classic toast in the morning, we recommend black beans, cheese, scrambled eggs, spinach, turkey bacon, and high -protein Kessadiya with whole grain tortilla.Warm in a frying pan until the cheese melts, and put the sliced avocado on top."Black beans are excellent ingredients as plant -based proteins," said Miharchik."Let's further increase proteins with eggs and turkey bacon."

Each meal: 360kcal, 17g protein, 6g of lipids, 40g of carbohydrates, 11g of dietary fiber

Breakfast Hums Wrap

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Expand the fumes (chickpeas paste) to the whole grain tortilla, add avocado, cheese, chicken breast or seven -sided slices, and spinach.It can be easily made, basically customized with foods that are easy to get, and it is a rich and satisfying breakfast with protein.

According to Miharchik, "Hums can add protein to anything."If you are looking for a way to add a protein to a meal, try one or two cups of Hums.

Each meal: 264kcal, 21g of protein, 10g of lipids, 35g carbohydrates, 8g of dietary fiber

Blueberry Protein Automir

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The oatmeal itself is a whole grain -rich grain, stating that it can enhance nutrition by adding foods filled with protein, such as flux seedmeal, chia seeds, soy milk or almond milk, protein powder, etc.Kimberly M. Neva, a registered dietitian and a surcene specialist at the University of Rush University Medical Center.Her favorite is a 1/3 cup of oats with a spoon with a protein powder, a flux seed 1 tablespoon, 1/2 cup blueberries.Protein powder does not matter if there is a flavor, so you can mix your favorite ones.

Each meal: 329kcal, 21g of protein, 11g of lipids, 50g of carbohydrates, 8g of dietary fiber

Otsu Yogurt Cup

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Neva can add Greek yogurt as another option to add protein to an oatmeal.Sprinkle cinnamon on this to enhance the flavor."This contains 11g of protein per meal and is easy to carry," she says.She also said, "You can get dietary fiber and healthy probiotics."Only 1/3 cups of oats and low -fat Greek yogurt with a 1/3 cup of oats and 4 ounce flavors are available.

１食あたり：196kcal、タンパク質15g、脂質5g、炭水化物33G、食物繊維6g

Mini Egg Fritter

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If you get tired of the egg menu for breakfast, please try this frittera.Mix two eggs, one egg white for one egg, and 2 ounce fried vegetables together.If you want to add a protein, add a 3 -ounce turkey sausage.Put this in the muffin mold and bake it until the knife is neatly entered in an oven that is heated to 180 degrees (for about 20 to 25 minutes for a general size muffin type).This is a menu that you can recommend to those who are not good at the morning because it can be made the night before.She adds that she can eat immediately just before eating.

Each meal: 353kcal, 31g protein, 17g of lipids, 17g carbohydrates, 2g of dietary fiber

Turkish fried egg

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For those who like the exotic flavor, Marina Rosser, a senior nutritional specialist in the fitness application "Free Letics," introduces a popular Turkish dish arrangement recipe.Fry red onion, garlic, frozen spinach, and sliced pepper in a small amount of olive oil.When the vegetables are soft, add eggs and turn off the heat.Complete the finish by adding a full -fat Greek yogurt, lemon juice, and salt."The combination of creamy yogurt, fragrant olive oil, spicy chili, and lemon is exquisite," she explains.

Each meal: 200kcal, 15g of protein, 12g of lipids, 11g of carbohydrates, 1g of dietary fiber

Cottage cheese bowl

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Cottage cheese tends to overlook when you want to increase protein.Rosser says that it is one item that I would like to add to the breakfast repertoire in terms of nutrition, taste, cost, and easy preparation.(Note: Low -fat cottage cheese is more protein per meal than full -fat, but still use for breakfast)

According to Rosser, it is recommended to put one cup of cottage cheese in a bowl, mix 1/4 cup black beans, and topped tomatoes, paprika, salt and pepper.

Each meal: 240kcal, 28g of protein, 5g of lipids, 20g of carbohydrates, 4g of dietary fiber

Chocolate Peanut butter Polgie

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When you want to eat sweets at breakfast.There is a sweet menu that can eat protein with simple dishes, Rosser says.Mix 1/3 cups of oatmeal, 2 tablespoons of natural peanut butter, 1 tablespoon of dark cacao powder, and 1/2 banana to apply yogurt or your favorite milk.

Each meal: 363kcal, protein 16g, lipid 20g, carbohydrate 52g, dietary fiber 4g

Minti Kook Shake

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Do you know the product "Quark"?It is a German yogurt similar to Greek yogurt, with a lot of protein and a cheesecake -like texture.You can make it more creamy by using it for protein shake.Losser's favorite recipe: Quark 1/2 cup, cucumber 1/4 cup, several mint leaves, 1/4 milk, 1 -cup of salt.

１食あたり：109kcal、タンパク質15g、脂質3G、炭水化物6g、食物繊維0g

Shakshika

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This menu, which uses eggs, onions and tomatoes, is a standard for Israel breakfast.According to Rosser, the name "Shaksuka" literally means "breakfast".It is simple to make, the base is 1/4 of the sliced onion, 1/2 cup of sliced red paprika, 1 tomato, 1/4 teaspoon of pepper and heat.Put two eggs cooked on the cut whole grain flour bread, and put the bass made earlier from above.Completed by adjusting the taste with parsley, chili lake, salt and pepper.

Each meal: 237kcal, 17g protein, 10g of lipids, 21g carbohydrates, 4g of dietary fiber

Crunch Scrambled Egg

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As an idea to improve the basic scrambled egg, add 2 tablespoons of seeds (pumpkin, sunflowers, linseed seeds, etc.), 4 chopped cheletal tomatoes, and 1/4 cups of arugula.。Rosser can make a satisfying scrambled egg with protein, dietary fiber, and flavor on this menu.

１食あたり：29kcal、タンパク質16g、脂質16g、炭水化物3G、食物繊維1g

Smoked salmon toast

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It would be ideal if you could eat fish for breakfast.Not only is it rich in protein, but omega -3 fatty acids are useful for the health of the skin from the skin to the brain.Losser recommends a simple recipe that just puts a 3 -oz smoked salmon or trout on a single -grain toasted breakfast for breakfast where you can't spend time in preparation.The topping options include cottage cheese cheese -grated Western West, Dijon mustard, parsley, dill, chamon, lemon, salt, pepper.

Each meal: 169kcal, protein 20g, lipid 5g, carbohydrate 11g, dietary fiber 2g

Yogurt parfait

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Sonia Kukurgian, a registered nutritionist who is a nutritional gates of the food company "Freedom Foods", recommends a simple parfait made of plain Greek yogurt, 1/4 cups, and 1/4 cups of Muse.Start.Muesli is a serial of whole grain that is often eaten un cooked.Because there are various variations, it is better to choose one that contains a lot of dietary fiber and has low sugar content.

１食あたり：188kcal、タンパク質7g、脂質8g、炭水化物23G、食物繊維3G

Pouch -Egg on Sawdow

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Let's add a standard egg with a pouched egg made with a little vinegar and water.Just put 1 teaspoon of olive oil on the whole grain sourdwater toast, it will be a healthy and fulfilling meal.

Each meal: 173kcal, 9g of protein, 9g of lipids, 15g of carbohydrates, 2g of dietary fiber

Classless mini quiche

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Jennifer Clemente, who runs Body Bris Nutrition, says eggs and vegetables are indispensable for breakfast.This simply mixes 6 eggs and your favorite vegetables.Clemente likes to make a chopped sweet potatoes, one asparagus, 1/2 cup of kale, and 1/4 red onions.Seasoning is garlic, salt, parsley, coriander, etc.Bake in an oven of 180 degrees until the fire goes through.This allows a very wide range of nutrients, such as dietary fiber, protein, vitamin A, C, E, K, B1, B2, B6, B 12, folic acid, and chromium.

Each meal: 190kcal, 12g of protein, 9g of lipids, 11g of carbohydrates, 2g of dietary fiber

Collagen shake

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Clemente says that collagen should be more useful in the protein powder world.Collagen powder is a pure protein that is tasteful and blends well with shake.She likes two cups of collagen powder (unscented) with a plant -based milk, 1/2 tablespoon of chia seeds, and 1 tablespoon nuts butter.Collagen is not just a protein, but it may help it to help you have plump glow skin, reduce joint pain, strengthen your nails, hair, and teeth, and improve intestinal health and digestion.Says.

Each meal: 384kcal, 32g protein, 18g of lipids, 22g of carbohydrates, 11g of dietary fiber

Amput -up avocado toast

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There is a reason why avocado toast is a breakfast trend menu for a long time.Because you can get healthy fat and dietary fiber.However, if this can be further improved, Aalana Kesler, a registered nutritionist.Once the eggs cooked on the whole grain toast, 1/4 avocado, just apply 1 tablespoon neutracy.This can make up for proteins and B vitamins.

Each meal: 270kcal, 15g of protein, 15g of lipids, 20g of carbohydrates, 8g of dietary fiber

Protein pancake

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Protein pancake is a favorite menu that is rich in protein introduced by Dr. Cellyley Celzer, who specializes in weight loss.Mix 1/2 cup of egg white, 1/2 cup of oatmeal, 1/2 cup of cottage cheese, and 1 teaspoon of baking powder.Just bake this until it is browned.

Each meal: 320kcal, protein 35g, lipid 5g, carbohydrate 32g, dietary fiber 4g

Chocolate Pom Granato Overnight Oats

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If it is troublesome to prepare an oatmeal in the morning, overnight oats are recommended.Lauren Harris-Pinkus, a registered nutritionist, who is the author of The Protein-Packed Breakfast Club (original title), has introduced the recipe.1/3 cups of oats, 1 cup of sugar -free almond milk, plain Greek yogurt 4 ounce, 1 teaspoon of chia seeds, 1 teaspoon of chocolate whey protein powder, and pomegranate seeds to sleep in refrigerated."The balance between oats and fruit proteins and dietary fiber slowly digests and maintains the energy level longer than a high -carbohydrate diet, and chia seeds absorb up to 10 times the water in the water and absorb up to 10 times water.She will maintain a feeling of fullness, "she says.

Each meal: 415kcal, 30g of protein, 15g of lipids, 42g of carbohydrates, 8g of dietary fiber

Frozen protein waffle + topping

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You can use a frozen waffle to make a breakfast that can be fine until noon.Apply a nut butter to the toast waffle, put a cup of Greek yogurt, and sprinkle with a hemp seed.

１食あたり（ワッフル２個））：240kcal、タンパク質12g、脂質12g、炭水化物27g、食物繊維3G

Protein Brek Fast Sandwich

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Dr. Celzer's sandwich is a special recipe that is packed with protein and dietary fiber with minimal calories without impairing the taste.Just put eggs, sliced cheese, canadian bacon, or ham slices in the rich English muffin with toasted dietary fiber.

Each meal: 365kcal, 30g of protein, 18g of lipids, 27g of carbohydrates, 8g of dietary fiber

Egg & Greens

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Leaf vegetables are one of the best ingredients for health.Brook Alpart, a registered nutritionist, author of The Diet Detox, recommends a menu that combines leaves and eggs.Put a handful of vegetables (spinach, kale, etc.) in a frying pan and fry for about 1 minute until the vegetables are soft.Put two eggs on it and bake together to complete.Season with salt and pepper and enjoy it.

Each meal: 192kcal, 15g of protein, 8g of lipids, 14g of carbohydrates, 2g of dietary fiber

Banana Protein Flat Bread

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Flat bread, which is rich in dietary fiber, is like a pure white canvas that can fit any ingredients.At breakfast, you can also create a menu to get protein.Toast for 3-4 minutes the flat bread.Mix 3 tablespoons of powdered peanut butter, 1 tablespoon of vanilla protein powder, 1/2 bag of stevia, and 2 to 3 tablespoons of water.When it becomes paste, apply it to a flat bread, put a sliced banana, sprinkle with cinnamon to complete.

Each meal: 200kcal, 19g of protein, 5g of lipids, 22g of carbohydrates, 8g of dietary fiber

Omelette

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A nutritious omelet, which is packed with a lot of protein by combining eggs and flavorful vegetables, meat and cheese, is the perfect menu for breakfast."My favorite omelet is a recipe for 1/4 cups of mushrooms, 1/4 cups chopped onions, 1 -ounce of feta cheese, and topped with basil and tomatoes."Erin Estman, a registered nutritionist, founder of the sparkling water brand "Good Idia"."Eggs are rich in protein, and various colors of vegetables contain polyphenols, and cheese can get calcium and flavor," she says.

Each meal: 215kcal, 16g of protein, 15g of lipids, 5g carbohydrates, 1g of dietary fiber

Tofu scramble

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There are other dishes that can be scrambled besides eggs.Shafza Devge, a registered dietitian, says that you can add flavor and protein by putting 3/4 cup tofu in the egg.She explains that tofu is not only rich in protein, but also can supplement many nutrients such as calcium, magnesium, iron, and zinc.Just mixed the tofu, fried onion, garlic, and red paprika (or your favorite vegetables) and fry.It is recommended to eat the finished tofu scramble on the germinated and wheat bread, roti, and a breakfast potato.

Each meal: 153kcal, 16g of protein, 8g of lipids, 7g carbohydrates, 4g of dietary fiber

Protein Serial Bowl

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"If you like cereals and want to add more protein to breakfast, there is a secret recipe for serial bowls rich in protein," said Harris -Pinkas.Mix 3 cups of your favorite protein powder and mixed with sugar -free plant -based milk (recommended coconut milk).If you add berry and chia seeds to a serial of whole grain -rich grain, you can complete a menu that allows you to charge the power of the morning while enjoying the serial.

The nutritional components per meal vary depending on the selected serial, protein powder, milk and toppings

Almond butter cracker

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When you want a simple and rich recipe that does not require preparation or cooking.Devge's favorite super simple breakfast is a cracker with one tablespoon of seeds and dried fruits by extending 2 tablespoons of almond butter.If you drink a cup of soy milk, you can get a protein easier than looking for a recipe.

Each meal: 357kcal, 12g of protein, 22g of lipids, 35g carbohydrates, 7g of dietary fiber

Vanilla Almond Cheer Pudding

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The charm of chia seeds is not only rich in protein and dietary fiber, but also adds a pudding texture to a sweet snack.Try the recipe introduced by registered dietitian Daniel Jadson.Put 3 tablespoons of chia seeds, 1 cup of sugar -free almond milk (or other plant -based milk), 2 tablespoons of almond butter, 1 tablespoon vanilla essence, cinnamon, and sleep in the refrigerator overnight.The next morning, if you apply blueberries and almonds, you will have a breakfast pudding.

Each meal: 446kcal, 17g of protein, 35g of lipids, 29g of carbohydrates, 22g of dietary fiber

Vegan Hums Toast

Humstoper introduced by the recipe introduction site "Minimalist Baker" is a breakfast that fills your appetite and stomach.Toasted two germinated wheat breads, boosted the protein by putting 1/4 of Hums, 1 tablespoon hemp seeds, and 1 tablespoon of roasted sunflower seeds on top.

Each meal: 316kcal, 19g of protein, 16g of lipids, 24g carbohydrates, 11g of dietary fiber

Bred Pudding in A Mug

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Bred pudding is the ultimate comfort food in the morning.But there is no need to finish it as a calorie bomb.You can enjoy healthy with Harris -Pinkas's recipe.Mix 1 egg, 2 tablespoons of vanilla whey protein powder, 1 bag of stevia, and 2 tablespoons of milk.Add the chopped apple 1/4 and whole grain bread, put it in a mug, and heat it in a microwave for 1 minute.Complete after putting cinnamon.

１食あたり：291kcal、タンパク質32g、脂質8g、炭水化物23G、食物繊維3G

Breakfast salmon rap

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Elizabeth Tratner's recommended vegetable, leafy vegetables, and 1/4 of avocado with a tortilla with a roasted vegetable with 4 ounce smoked salmon."This delicious rap sand is rich in healthy fat and dietary fiber, is effective in reducing the feeling of fullness, losing weight, and reducing cholesterol," she explains.However, the biggest attraction of this menu is that it can be customized freely and its variations are abundant.Not only can you change the tortilla with a whole grain and the salmon can be replaced with chicken and eggs, but you can also choose the kind of vegetables.

Each meal: 327kcal, 29g of protein, 16g of lipids, 22g of carbohydrates, 15g of dietary fiber

Hard boiled egg & quinoa

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Put water in a pan and boil, add eggs and cover.Remove from the fire as it is and leave it for 12 minutes.Completed by mixing two boiled eggs and 1/2 cups of quinoa with abundant proteins (as needed, you can add sweetness with cinnamon or small honey).

1食あたり：237kcal、タンパク質15g、脂質10g、炭水化物20g、食物繊維3G

Egg Automir

"Automeal is diverse, has a great benefit to heart health and has a wonderful food, but has few proteins," said Harris -Pinkas."As a simple solution, let's add eggs. 1/2 cup milk, 1/3 cup low oats, and a small amount of salt in a microwave oven -compatible bowl and mix.When you take it out, add the melted egg to it and heat it for another 30-45 seconds. "

For toppings, berry, chocolate chips, nuts, and seeds are recommended.

Each meal: 174kcal, 11g of protein, 1g of lipids, 15 carbohydrates, 1g of dietary fiber

Breakfast Tacos

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Tacos has the image of eating for lunch or dinner, but depending on the ingredients, it is also for breakfast for menus.Here we introduce the recipe of registered dietitian Jerilylin Jones.Just put 1/4 cups of black beans, scrambled eggs, lettuce, salsa, and 1/4 cup avocado on the whole grain flour tortilla fabric.You can get protein with beans and eggs, avocado, healthy fat, and vitamins with vegetables.Of course, it is easy to take it outside.

Each meal: 467kcal, 22g of protein, 20g of lipids, 57g of carbohydrates, 14g of dietary fiber

Crunch toast

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Toast, a classic menu in the morning.However, in general butter & jam, it is just a little nutritious than donuts.Therefore, I add protein and nutrients with Jones' recipe.Put 1 tablespoon of your favorite nut butter on the whole grain bread and sprinkle 1 tablespoon of chia seeds.This alone has completed toasts rich in dietary fiber, fat and protein.

Each meal: 237kcal, 10g of protein, 14g of lipids, 21g of carbohydrates, 10g of dietary fiber

Mediterranean muffin

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Only eggs, salmon, and feta cheese are included in the meditarianian muffin (Mediterranean -style muffin) made by Lima Kliner, the author of the registered dietitian and "DISH ON FISH".Mix 2 eggs, 2 salmon 2 -ounce, 1/4 cups of Feta cheese, put them in muffins and bake in an oven of 180 degrees for 20 to 25 minutes, which is rich in protein and healthy fat, making it easy to carry.One item is completed.For a busy morning, make a lot and freeze it.

Each meal: 300kcal, protein 27g, fat 22g, carbohydrate 2g, dietary fiber 0g

* This article is a translation version of an article published on overseas sites.All data and research results are based on the original article.

Translation: ai Ono from Women's Health　

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