Whey protein breakfast menu & recipes. It’s easier than ever to get a healthy breakfast that includes whey protein.
2 packets Quaker® Weight Control Instant Oatmeal
2⁄3 cup water
2⁄3 cup 1% low-fat milk
1⁄2 cup sliced peaches
Microwave oatmeal, water and milk for two to three minutes; stir. Top with fruit.
Nutrition information: 421 calories, 20 g protein, 73 g carbohydrate, 16 g sugar, 13 g fiber, 8 g fat, 2 g saturated fat, 691 mg sodium, 403 mg potassium, 397 mg calcium
®Quaker is a registered trademark of The Quaker Oats Company.
6 ounces light fat-free vanilla yogurt (or any fruit flavor)
1⁄2 cup pomegranate juice, unsweetened
1⁄2 cup raspberries, fresh or frozen, unsweetened
1 scoop whey protein powder
Combine all ingredients in a blender and enjoy.
Nutrition information: 339 calories, 33 g protein, 29 g carbohydrate, 6 g fiber, 8 g fat, 3 g saturated fat, 262 mg sodium, 664 mg potassium, 621 mg calcium
- Grande size (contains whey protein)
- (2 oz.) with 1 teaspoon jam
Nutrition information: 438 calories, 26 g protein, 73 g carbohydrate, 5 g sugar, 10 g fiber, 8 g fat, 3 g saturated fat, 444 mg sodium, 157 mg potassium, 260 mg calcium
®Starbucks is a registered trademark of Starbucks Corporation.
- (16 oz.) (contains whey protein)
8 ounces low-fat vanilla yogurt
1⁄2 scoop whey protein powder
1⁄4 cup low-fat granola
1⁄2 cup sliced banana
Mix yogurt and whey protein powder. In a bowl or tall glass, layer the yogurt, granola and fruit two or three times.
Nutrition information: 447 calories, 28 g protein, 77 g carbohydrate, 38 g sugar, 8 g fiber, 5.5 g fat, 3 g saturated fat, 287 mg sodium, 768 mg potassium, 611 mg calcium
®™Kellogg's and K2O are trademarks of Kellogg North America Company.
1⁄2 whole wheat pita
2 egg whites
1⁄4 cup reduced-fat Cheddar cheese
Toast pita. Spray skillet with nonstick spray. Scramble egg whites and cheese over medium heat until egg whites are set and cheese is melted. Fill pita pocket with eggs and cheese.
2⁄3 cup brewed coffee
2⁄3 cup low-fat milk, warmed in microwave
1 scoop whey protein powder
1⁄2 teaspoon cinnamon
Pour coffee and milk into mug. Stir in whey protein. Sprinkle with cinnamon.
Nutrition information: 424 calories, 46 g protein, 39 g carbohydrate, 9 g sugar, 5 g fiber, 10 g fat, 6 g saturated fat, 704 mg sodium, 602 mg potassium, 819 mg calcium
1 cup fat-free milk
1 small banana, fresh or frozen
1 scoop whey protein powder, chocolate-flavor
Crushed ice (optional)
Combine in a blender until smooth.
Variations: For extra protein and flavor, add 1 tablespoon peanut butter (add 95 calories, 8 g fat, 4 g protein)
Nutrition information: 300 calories, 29 g protein (including 20 g whey protein), 40 g carbohydrate, 4 g fiber, 3 g fat, 1.5 g saturated fat, 190 mg sodium. Also contains: vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, riboflavin, calcium, magnesium, phosphorus and potassium.
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1 cup black coffee, room temperature
1⁄4 cup fat-free half & half
1 scoop whey protein powder, unflavored or vanilla-flavored
1 packet low-calorie sweetener (optional)
Crushed ice
Combine in a blender until smooth, or mix well in a glass or shaker cup.
Nutrition information: 150 calories, 23 g protein (including 21 g whey protein), 7 g carbohydrate, 0 g fiber, 3 g fat, 1.5 g saturated fat, 250 mg sodium. Also contains: calcium.
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1⁄3 cup vegetable oil
3⁄4 cup brown sugar, packed
1⁄4 cup fat-free milk
3⁄4 cup whey protein powder, unflavored or vanilla-flavored (about 3 scoops)
2 large eggs, 1 15-oz. can pure pumpkin, 1 cup flour, 1 cup whole wheat flour, 2 tsp baking powder, 1⁄2 tsp baking soda, 1 tsp cinnamon, 1⁄2 tsp ginger, 1⁄4 tsp salt, 1⁄2 cup dried cranberries, chopped pecans (optional)
- Preheat the oven to 375°F. Coat a 12-cup muffin pan with vegetable oil cooking spray or paper liners.
- In a large bowl, combine the oil, brown sugar, milk and whey protein powder.
- Add the eggs, mixing well after each; stir in the pumpkin.
- Add the flours, baking powder, baking soda, salt and spices. Mix just until combined.
- Gently fold in the dried cranberries. Spoon the batter into prepared muffin pan.
- Sprinkle the tops with cinnamon and, if desired, chopped pecans. Bake until lightly browned, about 20 minutes.
Nutrition information: 180 calories, 7 g protein (including 4 g whey protein), 27 g carbohydrate, 2 g fiber, 6 g fat, 0.5 g saturated fat, 180 mg sodium.
Also contains: vitamin A.
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1 cup quick-cooking oats
1⁄2 cup unsalted sunflower seeds
1 cup whey protein powder, unflavored or vanilla-flavored (about 4 scoops)
1⁄2 cup whole wheat flour
1⁄3 cup sliced almonds
2 tbsp ground flax seed
1⁄2 cup dried blueberries or cherries
2 tbsp vegetable oil
2 large eggs
1⁄3 cup pure maple syrup
1⁄4 cup mini chocolate chips
- Preheat oven to 350oF. Coat a 9x13-inch pan with vegetable oil cooking spray.
- Combine oats, sunflower seeds, whey protein powder, flour, almonds, flax seed and dried blueberries in a food processor and pulse until coarsely chopped; transfer to a medium bowl. For chunky bars, just combine ingredients in a medium bowl.
- Whisk together the oil, syrup and eggs and add to the oatmeal mixture. Stir until dry ingredients are moistened. Add chocolate chips and stir.
- Gently press into greased pan; batter will be sticky. Bake until lightly browned around the edges, about 15 to 20 minutes. Cool and cut into 15 bars (11⁄2x4).
Nutrition information: 190 calories, 10 g protein (including 6 g whey protein), 21 g carbohydrate, 3 g fiber, 8 g fat, 1.5 g saturated fat, 150 mg sodium
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1 pound 90% lean ground beef
1⁄2 cup chopped onions
1⁄2 cup bread crumbs
1⁄2 cup whey protein powder, unflavored (about 2 scoops)
2 egg whites
1⁄2 tsp salt
- Preheat oven to 350oF. Line a 15x10-inch pan with foil. Spray lightly with vegetable oil cooking spray.
- Combine all ingredients in a bowl.
- Form gently into 1-inch meatballs and place on pan.
- Bake until cooked through, about 15 minutes.
Nutrition information: 350 calories, 39 g protein (including 14 g whey protein), 14 g carbohydrate, 1 g fiber, 15 g fat, 7 g saturated fat, 840 mg sodium. Also contains: vitamin B12, niacin, calcium, iron, magnesium, potassium and zinc.
