High-Protein, Grab-and-Go Breakfast Options

Sometimes breakfast feels like the hardest meal of the day to get right. Whether you’re trying to cook ahead for a busy week or grabbing something to eat on your way out the door, it’s all about finding that balance of convenience and nutrition. My friends, I’ve got you covered. For women, getting enough protein in their first meal of the day is crucial – it helps ward off hunger and keeps you feeling satisfied longer. These breakfast ideas are packed with protein, healthy fats, and minimal carbs – perfect for busy women on the go. So whether you’re eating in the car, at your desk, or need something easy to prep in advance, these options will help you stay on track without sacrificing your health goals.

1. Egg Muffins: Baked Eggs with Veggies and Sausage

Ingredients:

• 8 eggs
• 1 cup cooked sausage (turkey or pork), crumbled
• 1 cup chopped veggies (spinach, bell peppers, or mushrooms)
• Salt and pepper to taste
• ½ cup shredded cheese (optional)

Instructions:

1. Preheat oven to 350°F (175°C).
2. Grease a muffin tin or line with silicone muffin cups.
3. In a bowl, whisk the eggs and season with salt and pepper.
4. Divide the cooked sausage and chopped veggies evenly into each muffin cup.
5. Pour the egg mixture over the sausage and veggies.
6. Sprinkle with cheese if desired.
7. Bake for 20-25 minutes until the eggs are set.
8. Allow to cool, then store in the fridge for up to 4 days.
   Protein: 2 muffins provide approximately 20g of protein.

2. Cottage Cheese with Flax Seeds

Ingredients:

• 1 cup full-fat cottage cheese
• 1 tbsp flax seeds

Instructions:

1. Scoop the cottage cheese into a portable container.
2. Sprinkle the flax seeds on top.
3. Store in the fridge until ready to eat.
   Protein: 1 cup cottage cheese = 25g of protein.

3. Chia Seed Pudding with Protein Powder

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop protein powder (choose your favorite)
• Sweetener of choice (optional)

Instructions:

1. In a jar or small container, mix chia seeds, almond milk, and protein powder until well combined.
2. Let the mixture sit for 5 minutes, then stir again to break up any clumps.
3. Cover and refrigerate for at least 2 hours, or overnight.
4. Stir before eating.
   Protein: 1 serving = 25g of protein (depending on protein powder used).

5. Ham and Cheese Roll-Ups

Ingredients:

• 4 slices of deli ham (no nitrates)
• 4 slices of cheese (such as cheddar, Swiss, or mozzarella)

Instructions:

1. Place a slice of cheese on each slice of ham.
2. Roll up tightly and secure with a toothpick if needed.
3. Store in a container until ready to eat.
   Protein: 4 roll-ups = 24g of protein.

6. Tuna Salad Lettuce Wraps with Cheese

Ingredients:

• 1 can tuna (4 oz), drained
• 2 tbsp olive oil mayo
• 4 large lettuce leaves
• ¼ cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the tuna with mayo and season with salt and pepper.
2. Place a scoop of tuna salad on each lettuce leaf.
3. Sprinkle with shredded cheese if desired.
4. Roll up the lettuce wraps and pack in a container.
   Protein: 1 serving (4 oz tuna) = 28g of protein.

7. Bacon, Avocado, and Cheese Roll-Ups

Ingredients:

• 3 slices of cooked bacon
• ½ avocado, sliced
• 3 slices of cheese (such as cheddar, Swiss, or mozzarella)

Instructions:

1. Place a slice of cheese and an avocado slice on each piece of bacon.
2. Roll the bacon around the cheese and avocado slices.
3. Store in a container until ready to eat.

Protein: 3 slices of bacon + 3 slices of cheese = 20g of protein.

8. Turkey and Avocado Lettuce Wraps with Cheese

Ingredients:

• 4 oz deli turkey slices
• ½ avocado, sliced
• 4 large lettuce leaves
• ¼ cup shredded cheese (optional)

Instructions:

1. Place turkey slices and avocado on each lettuce leaf.
2. Sprinkle with cheese if desired.
3. Roll up the lettuce leaves tightly and pack in a container.
   Protein: 4 oz turkey = 24g of protein.

9. Egg and Cheese Wrap

Ingredients:

• 2 large eggs, scrambled
• 3 slices cooked bacon
• 1 large cheese wrap (such as Folios Cheese Wraps)

Instructions:

1. Scramble the eggs in a pan.
2. Lay the cheese wrap flat and fill with scrambled eggs and bacon.
3. Roll up tightly and enjoy.
4. Store in a container if preparing ahead of time.
   Protein: 1 wrap = 25g of protein.

10. Salmon and Cream Cheese Roll-Ups with Red Onion

Ingredients:

• 3 oz smoked salmon
• 2 tbsp cream cheese
• Thin slices of red onion

Instructions:

1. Spread cream cheese over the smoked salmon slices.
2. Add a slice of red onion to each piece of salmon.
3. Roll the salmon slices and pack in a container.
   Protein: 3 oz salmon + cream cheese = 20g of protein.

11. Mini Frittata Cups

Ingredients:

• 8 eggs
• ½ cup shredded cheese
• 1 cup chopped veggies (spinach, bell peppers, etc.)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C).
2. Grease a muffin tin or line with silicone muffin cups.
3. Whisk the eggs in a bowl and season with salt and pepper.
4. Add cheese and veggies to the egg mixture.
5. Pour into muffin cups and bake for 20-25 minutes until set.
6. Cool and store in the fridge.
   Protein: 2 frittata cups = 18g of protein.

12. Chicken and Cucumber Roll-Ups

Ingredients:

• 4 oz grilled chicken breast, thinly sliced
• Cucumber sticks

Instructions:

1. Wrap the grilled chicken slices around cucumber sticks.
2. Secure with toothpicks if needed and store in a container.
   Protein: 4 oz chicken = 24g of protein.

13. Cottage Cheese and Nut Packs

Ingredients:

• 1 cup full-fat cottage cheese
• ¼ cup mixed nuts (almonds, walnuts, etc.)

Instructions:

1. Pack cottage cheese in a small container.
2. Pack the nuts separately or mix them into the cottage cheese.
   Protein: 1 cup cottage cheese + nuts = 25g of protein.

14. Turkey and Spinach Pinwheels

Ingredients:

• 4 slices deli turkey
• 2 tbsp cream cheese
• Fresh spinach leaves

Instructions:

1. Spread cream cheese over each slice of turkey.
2. Add a layer of spinach leaves.
3. Roll up the turkey and slice into pinwheels.
4. Store in a container.
   Protein: 4 pinwheels = 20g of protein.

15. Bacon-Wrapped Egg Bites

Ingredients:

• 4 slices bacon
• 4 eggs
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C).
2. Cook the bacon slices until just starting to crisp but still flexible.
3. Line muffin tin cups with the bacon slices, forming a ring.
4. Crack an egg into each bacon-lined cup.
5. Season with salt and pepper.
6. Bake for 15-20 minutes until eggs are set.
7. Cool and store in the fridge.
   Protein: 2 bites = 18g of protein.

16. Chicken Salad Lettuce Wraps

Ingredients:

• 4 oz grilled chicken breast, chopped
• 2 tbsp olive oil mayo
• 4 large lettuce leaves
• Salt and pepper to taste

Instructions:

1. Mix the grilled chicken with mayo and season with salt and pepper.
2. Place the chicken salad on the lettuce leaves.
3. Roll up the lettuce wraps and pack in a container.
   Protein: 4 oz chicken = 26g of protein.

These recipes are designed to be portable and easy to eat on the go, while also providing the necessary protein to fuel your day​​​.