Mornings don’t slow down ... and for most people, breakfast is the first thing to get rushed or skipped entirely. Early alarms, packed schedules, and the pressure to get out the door make it easy to push nutrition to the back burner.
But if you’re working toward fitness goals, what you eat in the morning plays a bigger role than you might think.
A well-built breakfast helps support energy levels, focus, and performance throughout the day.
The good news? Fueling your body properly doesn’t require complicated recipes or extra prep time.
That’s why we’ve put together 5 high-protein breakfast recipes designed for real schedules ... simply to make, and built to support real results.
Strawberry Cheesecake Parfait
Ingredients (makes 4 servings):
- 2 scoops strawberry protein powder (We used Element Strawberries n’ Cream!)
- 2 cups nonfat Greek yogurt (plain or vanilla)
- 4 oz (½ block) light cream cheese, softened
- 1 cup fresh or frozen strawberries, chopped
- ½ cup crushed graham crackers (about 4 sheets)
- 2 tbsp honey or zero-cal sweetener (to taste)
- 1 tsp vanilla extract
- Optional toppings: extra strawberries, drizzle of sugar-free strawberry syrup, or crushed graham for garnish
Directions:
Make the cheesecake layer:
- In a bowl, mix together Greek yogurt, cream cheese, protein powder, vanilla, and honey until smooth and creamy.
- Add a splash of water or almond milk if it’s too thick.
Layer your parfaits:
- In 4 small meal prep jars or containers, layer:
- 2 tbsp crushed graham cracker
- A few spoonfuls of the cheesecake mix
- A layer of chopped strawberries
Chill:
Refrigerate for at least 30 minutes (or overnight) to set and thicken.
Enjoy:
Eat cold! Perfect for a grab-and-go sweet fix that feels like dessert but fuels like a meal.
Macros (per serving): (Based on 4 servings, using nonfat Greek yogurt, light cream cheese, and honey)
Calories: 245
Protein: 26g
Carbs: 18g
Fat: 6g
Breakfast Power Bowl
Ingredients:
- 1 lb (16 oz) lean ground turkey (93% lean or lean chicken sausage)
- 2 cups liquid egg whites
- 4 whole eggs
- 2 cups diced sweet potatoes (about 1 medium-large)
- 1 cup black beans, drained and rinsed
- 1 red bell pepper, diced
- 1/2 cup diced onion
- 1/2 cup shredded cheddar or reduced-fat cheese
- 1 tbsp olive oil (for cooking)
- Salt, pepper, and your favorite seasoning blend (like chili powder or taco seasoning)
- Optional toppings: salsa, avocado, or hot sauce
Directions:
Cook the sweet potatoes:
- Heat olive oil in a large pan over medium heat.
- Add diced sweet potatoes, season, and cook 8–10 minutes until tender. Remove and set aside.
Cook the veggies and turkey:
- In the same pan, add onion and bell pepper. Sauté 2–3 minutes.
- Add ground turkey and cook until browned. Drain if needed.
Add the beans:
- Stir in black beans and cooked sweet potatoes. Mix well and lower heat.
Cook the eggs:
- In a separate pan, scramble the egg whites and whole eggs together. Season lightly.
Assemble bowls:
- Divide everything into 4 meal prep containers:
- About 1 cup turkey mix + 1/2 cup scrambled eggs per bowl.
- Top with 2 tbsp cheese each.
- Add salsa or avocado if desired when serving.
Macros (per serving): (Without avocado or salsa)
Calories - 385
Protein - 38g
Carbs - 25g
Fat - 14g
Protein Maple Waffles
Ingredients:
- 1 scoop Level-1 Maple Waffle Protein Powder
- ¼ cup oat flour
- 1 tsp baking powder
- 1 egg
- ¼ cup unsweetened almond milk (adjust for consistency)
- 1 tsp vanilla extract (optional)
- Dash of cinnamon (optional)
- Light spray of nonstick oil or butter for the waffle iron
Instructions:
- Preheat your waffle maker and lightly coat it with nonstick spray.
- In a blender or mixing bowl, combine all ingredients until smooth. (If batter feels too thick, add 1–2 tbsp more almond milk.)
- Pour batter into the waffle iron and cook until golden brown (usually 3–4 minutes).
- Remove carefully and let cool for 1–2 minutes to crisp up slightly.
Macros (approx. per serving):
Calories: 285
Protein: 29g
Carbs: 22g
Fat: 7g
High-Protein Breakfast Burritos
Ingredients (makes 4 burritos):
- 1 lb lean breakfast sausage or ground turkey
- 8 large eggs
- 1 cup liquid egg whites
- 1 cup shredded hash browns (optional but great texture)
- 1 cup reduced-fat shredded cheddar or Mexican blend
- 4 large high-protein tortillas (like Mission Protein or Ole Xtreme)
- ½ cup diced peppers & onions
- Salt, pepper, garlic powder
- Optional: hot sauce, salsa, light sour cream
Instructions:
- Cook sausage/turkey in a skillet until browned. Remove and set aside.
- Sauté peppers and onions until soft.
- Add eggs + egg whites to the pan, season, and scramble.
- Mix in the cooked sausage and hash browns.
- Lay out tortillas, divide mixture evenly, top with cheese.
- Roll tightly into burritos.
- Optional: sear seam-side down for 1–2 minutes so they hold together.
- Cool, wrap in foil, and store.
Macros (approx per burrito):
Calories: 420 - 480
Protein: 40 - 50g
Carbs: 35 - 45g
Fat: 10 - 15g
Apple Pie Crunch Greek Yogurt Bowl
Ingredients:
- 1 cup nonfat Greek yogurt
- ½ apple, diced
- Cinnamon (light sprinkle)
- 1 tbsp granola
- 1 tbsp pecans or walnuts (chopped)
- 1 tsp honey (or a light drizzle)
Instructions:
- Dice half an apple and microwave for 20–25 seconds until warm and slightly soft.
- In a bowl, add the Greek yogurt.
- Top with warm apples.
- Sprinkle cinnamon over the top.
- Add granola and nuts.
- Drizzle with honey and enjoy immediately.
Macros:
Calories: 255
Protein: 20g
Carbs: 32g
Fat: 8g