Are you tired of feeling sluggish and unproductive in the morning? It’s time to upgrade your breakfast game! A healthy and balanced breakfast is essential for starting your day on the right foot, but finding macro-friendly options can be a challenge.
That’s why we’ve put together this article with a list of delicious and nutritious macro-friendly breakfast ideas that will fuel your day and keep you feeling satisfied until your next meal.
From protein-packed smoothies to savory egg dishes, these quick breakfast ideas are perfect for anyone looking to maintain a healthy lifestyle without sacrificing flavor. So, if you’re ready to kickstart your day with a nutritious breakfast that will keep you energized and focused, keep reading for some tasty macro-friendly recipes.
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What are good macros for breakfast?
Before we dive into these quick breakfast ideas, let’s talk about what good macros are for breakfast. Generally, a good macro-friendly breakfast is a mix of protein, healthy fats, and carbohydrates. This will help keep you full and energized throughout the morning, while also helping you to maintain or lose weight.
Using the Macro Calculator
To help you determine the perfect macros for your body and goals, we recommend using our Macro Calculator. Our Macro Calculator takes into account your weight, height, age, and activity level to give you a personalized macro plan.
Now, let’s get into the macro-friendly breakfast ideas:
Our Macro Friendly Breakfast Recipes
1. Strawberries and Cream Overnight Oatmeal
Looking for a delicious and healthy breakfast that will keep you full all morning? Try our Strawberries and Cream Overnight Oatmeal, made with chia seeds, Greek yogurt, and protein powder. Top it off with fresh berries for an extra burst of flavor!
Macros for Overnight Oatmeal
Per Serving: Calories 282, Fat 6g, Carbs 27g, Protein 30g
Ingredients
- 12g chia seed
- 15g strawberries & cream oatmeal (dry)
- 80g plain nonfat Greek yogurt
- 15g vanilla whey (110-130 cal per serving)
- 90mL vanilla protein drink
Optional
- 30g strawberries
- 20g blueberries
Method
In a glass container or bowl mix together chia seeds and oatmeal.
Add half of the protein drink and stir.
Mix in the greek yogurt until well combined.
Add the remainder of the protein drink and stir well.
Place in the fridge for 4 hours or overnight.
Top with fruit or other toppings of your choice.
This recipe can be made ahead of time and will keep in the refrigerator for up to 4 days.
2. Protein-Rich Turkey and Broccoli Omelet
Start your morning with a protein-packed breakfast that will keep you satisfied until lunchtime! Our Protein-Rich Turkey and Broccoli Omelet is easy to make and delicious. Just mix cooked ground turkey and broccoli with whole egg and liquid egg whites, season with salt and pepper, and cook on the stovetop. Add some red onion and avocado for extra flavor and texture, and serve with a slice of toasted white bread if desired.
Macros for Omelet
Per Serving: Calories 397, Fat 17g, Carbs 26g, Protein 35g
Ingredients
- 50g cooked ground Turkey (93% lean)
- 30g cooked broccoli
- 1 whole egg (50g) 95g liquid egg whites
- Salt & pepper
Optional
- 5g red onion
- 20g avocado
- Slice white bread toasted
Method
Heat a skillet on medium to high heat with a small amount of spray oil.
In a bowl mix whole egg and egg white and then add to skillet.
Evenly add meat and veg to the egg mixture.
Leave to cook for one minute and then reduce heat to low.
When the egg mixture has started to cook through, flip the omelet and cook for 1 minute on the other side.
Fold omelet over and plate.
Top with red onion and avocado. You can eat this alone or serve on a slice of toast.
3. High Protein Banana Breakfast Pancakes
Start your day with a protein boost with our High Protein Banana Breakfast Pancakes. These delicious pancakes are simple to make and perfect for a quick, macro-friendly breakfast. Customize your toppings with your favorite fruit, low-cal syrups, and yogurt for a flavorful start to your morning.
Macros for Protein Pancakes
Per Serving: Calories 341, Fat 12g, Carbs 29g, Protein 29g
Ingredients
- 1 Banana (approx. 100g)
- 2 eggs (approx. 100g)
- 20g protein powder (100-120 cal/scoop)
- Low-cal cooking spray
Optional
- Fruit of choice
- Low-cal syrups
- Yogurt
Method
Preheat a frying pan over medium heat with a small amount of spray oil.
In a blender, blend all ingredients on high until a smooth batter is formed.
Pour batter into frying pan, you can make the pancakes any size you desire (This recipe makes approximately 4 small pancakes or one large).
Fry until golden brown, flip and repeat.
Enjoy with toppings of your choice. The batter can be made up to 3 days ahead of time.
4. Low Fat Bacon and Egg MI-Muffin
Macros for Egg & Bacon Muffin
Per Serving: Calories 333, Fat 13g, Carbs 30g, Protein 24g
Ingredients
- 2 slices Canadian bacon
- 1 egg (approx 50g)
- 30g egg whites
- Salt & pepper
- English muffin
- Low cal cooking spray
Optional
- Ketchup
- Mustard
- 1 slice American cheese
Method
Heat up pan using low-cal cooking spray, lightly fry the 2 pieces of bacon.
Mix together the whole egg and egg whites in a small bowl, and add a pinch of salt and pepper. Add to pan and fry.
Toast English muffin. Top with bacon and egg.
You can customize this recipe with ketchup, mustard, and a slice of cheese for an authentic fast food taste.
5. Peanut Butter and Jelly Protein Smoothie
Macros for Peanut Butter and Jelly Protein Smoothie
Per Serving: Calories 277, Fat 9g, Carbs 22g, Protein 27g
Ingredients
- 200mL vanilla protein drink
- 80g strawberries 20g pb2 (or other peanut butter powder)
- 12g peanut butter
- 10g strawberry jelly
- 10 Ice cubes
Optional
- Frozen strawberries
Method
Add all ingredients to a high-powered blender and blend until smooth.
If you like a really thick smoothie try adding frozen strawberries to your smoothie.
This recipe can easily be adjusted to fit your macro needs, consider using 100mL whole milk, plantbased milk, or liquid of your choice and halving the protein drink.
6. Fluffy Protein Waffles
Our macro-friendly Fluffy Protein Waffles are a delightful and nutritious way to start your day. Made with self-rising flour, whey, Greek yogurt, eggs, unsweetened applesauce, and a touch of vanilla extract, these waffles are light, fluffy, and packed with protein.
Macros for Fluffy Protein Waffles
Per Serving: Calories 225, Fat 5g, Carbs 25g, Protein 20g
Ingredients
- 30g self-rising flour
- 10g whey
- 3 tbsp (45g) plain Greek yogurt
- 1 egg
- 1 tbsp (15g) unsweetened applesauce
- 1 tsp vanilla extract
Method
Preheat waffle iron or pancake griddle.
Mix the dry ingredients first to avoid clumping. Slowly add the wet ingredients until well blended.
Pour the batter on the waffle iron and let it cook until it’s golden brown.
7. High-Protein Brownie Batter Pancakes
Try our Protein Brownie Batter Pancakes – a delicious and nutritious breakfast treat that combines the rich flavors of brownie batter with the goodness of protein. These pancakes are packed with wholesome ingredients that will satisfy your sweet tooth while providing a boost of energy to start your day right.
Macros for High-Protein Brownie Batter Pancakes
Per Serving: Calories 380, Fat 4.5g, Carbs 28g, Protein 20g
Ingredients
- 1/4c (30g) cake flour
- 1 tsp baking powder
- 1 tbsp cocoa powder
- 1 tbsp 0 Calorie sweetener
- 1 egg
- 1 egg white (46g)
- 50g plain Greek yogurt
- Optional: add 1 tbsp mini chocolate chips to the batter (not included in calculated Calories)
Method
Stir in ingredients to make a thick batter.
Pour batter into a frying pan and fry until cooked on one side before flipping over to cook the other side.
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8. Simple Overnight Oats
Our Simple Overnight Oats is a quick and easy breakfast option is made with three ingredients – rolled oats, unsweetened almond milk, and fresh Greek yogurt. With a variety of nutritious topping options, you can switch up this simple recipe with a burst of added flavor to keep you full all morning!
Macros for Simple Overnight Oats
Per Serving: Calories 115, Fat 2g, Carbs 16g, Protein 8g
Ingredients
- 1/4c (20g) rolled oats
- 1/4c (60ml) unsweetened almond milk
- 50g Greek yogurt
Method
Stir together all ingredients.
If using berries, they might become a bit mushy if you’re having them set overnight, so you can add them just before eating if you don’t like the texture.
This can be eaten cold or hot if you prefer.
Flavor Ideas:
- Banana yogurt with blueberries and/or strawberries
- Coconut yogurt with sliced almonds
- Vanilla yogurt, splash of butter extract, sprinkles and/or chocolate chips to make birthday cake or cookie dough
- Cinnamon and sugar free syrup
- Any sliced fruit
- Nuts/seeds
- PB2
- SF pudding mix (so many flavors!)
9. Macro-Friendly French Toast
Introducing our twist on the classic French Toast for a macro-friendly and full-of-flavor breakfast option. This recipe is quick and easy with just four core ingredients; low cal bread, egg, unsweetened almond milk, and a sprinkling of sweet cinnamon for a balanced start to your day!
Macros for Macro-Friendly French Toast
Per Serving: Calories 170, Fat 5.5g, Carbs 18g, Protein 12g
Ingredients
- 2 slices (45g) low cal bread (Sara Lee Delightful used)
- 1 egg – 1/4c (60ml) unsweetened almond milk
- 1/2 tsp cinnamon
Method
Preheat a griddle or nonstick skillet.
Mix together the egg and almond milk. Soak the bread on both sides and sprinkle with cinnamon.
Fry both sides for ~ 2 mins each or until crisp. Only flip once.
You can use just egg whites to reduce the fat, but the flavor is so much better with the whole egg!
10. Cinnamon Roll Oats Mug Cake
Introducing our super quick and easy Cinnamon Roll Oats Mug Cake. Made with high-in-fiber coconut flour, hearty rolled oats, warm cinnamon, and protein-packed egg white, topped with vanilla and almond milk icing. This recipe is a great choice for a sweet, macro-friendly breakfast ready in just under two minutes!
Macros for Cinnamon Roll Oats Mug Cake
Per Serving: Calories 170, Fat 3g, Carbs 20g, Protein 15g
Ingredients (for the cake)
- 1/4c (20g) rolled oats
- 1 tbsp (8g) coconut flour (works with whole wheat flour too)
- 1/2 tsp baking soda
- 1/2 tsp cinnamon
- 1 egg white (46g)
- 2 tbsp (30ml) unsweetened almond milk
- 1 tbsp sugar free syrup
Icing
- 10g vanilla casein
- 1 tbsp 0cal sweetener
- 2 tbsp (30ml) almond milk
Method
In a microwave-safe bowl or large mug, stir together all ingredients for the cake. Cook for 1 minute, stir and cook for another 30 seconds or so until it’s fluffed up a bit.
Stir together the icing ingredients, you may need a little more milk depending on your casein. You can put the icing in the fridge if you want it to thicken more like a frosting, or warm it up for a few seconds and pour it on the mug cake.
11. Low Carb Chicken and Waffles
Enjoy every guilt-free bite with this delicious low-carb Chicken and Waffles recipe! Using casein, almond flour, baking powder, egg, Greek yogurt, and 0-calorie sweetener, these light and fluffy waffles are not only low in carbs but also packed with flavor. Enjoy with crispy, golden chicken for a big protein hit and prepare yourself for a truly satisfying start to your day that perfectly aligns with your healthy lifestyle!
Macros for Low Carb Chicken and Waffles
Per Serving: Calories 380, Fat 15g, Carbs 12g, Protein 50g
Ingredients
For the waffles:
- 15g casein
- 2 tbsp (14g) almond flour
- 1 tsp baking powder
- 1 egg
- 30g plain Greek yogurt
- 1 tbsp 0 Cal sweetener
For the chicken:
- 8g Shake’N’Bake or seasoned bread crumbs
- 113g chicken (cut into 1 inch pieces)
Method
Chicken:
Preheat the oven to 400°F (205°C).
Coat the chicken pieces in Shake’N’Bake, lay them on a greased baking sheet.
Bake for ~15 mins or until crispy.
Waffles:
Preheat waffle iron or pancake griddle.
Mix the dry ingredients first to avoid clumping. Slowly add the wet ingredients until well blended.
Pour the batter on the waffle iron and let it cook until it’s golden brown.
12. Banana Chocolate Chip Muffins
Start your day on a high note with this guilt-free morning treat! These muffins are loaded with goodness, naturally sweet ripe bananas, creamy pumpkin puree, fresh Greek yogurt, and a sprinkle of chocolate chips to indulge your sweet cravings. The perfect grab-and-go breakfast if you are short for time in the mornings!
Macros for Banana Chocolate Chip Muffins
Per Serving: Calories 95, Fat 2g, Carbs 12g, Protein 7g
Ingredients
- 1/4c (30g) cake four
- 25g whey
- 1 tsp baking powder
- 1/4c 0 Calorie sweetener
- 100g banana
- 1/4c (30g) cake four
- 25g whey
- 1 tsp baking powder
- 1/4c 0 Calorie sweetener
- 100g banana
Method
Preheat oven to 350°F (175°C), grease a muffin tin.
In a large mixing bowl, mix all ingredients (except chocolate chips) on low speed until there are no more big chunks of banana. Don’t over-mix.
Fill each muffin cup about 3/4, top with chocolate chips.
Bake for 15 minutes or until a toothpick comes out clean.
These are best kept in the refrigerator after they cool off.
13. High Fiber Zoats
Our High Fiber Zoats ensure that you have a delicious and nourishing start to your day. This wholesome bowl brings together the goodness of oats and grated zucchini or riced cauliflower, perfectly combined with protein-rich egg white. Top with fresh fruit for a burst of natural sweetness, chocolate chips for a decadent treat or nuts for added crunch, and enjoy this vibrant, balanced and nutritious breakfast!
Macros for High Fiber Zoats
Per Serving: Calories 115, Fat 1.5g, Carbs 16g, Protein 8.5g
Ingredients
- 1/4c (20g) rolled oats
- 1/4c (60ml) water
- 100g grated zucchini or riced cauliflower
- 1 egg white (46g)
Method
In a microwave-safe bowl, mix the oats and water. Microwave for 1 minute until it’s fluffed up a bit.
Stir in the zucchini/cauliflower and egg whites. Microwave for another minute (microwave temps vary). Keep stirring and fluffing it up until it reaches your desired consistency.
Top with any choice of fruit, nuts, chocolate chips, or syrups.
14. Protein Donuts
Try our Protein Donut recipe for a convenient, on-the-go breakfast option packed with protein for a satisfying boost to kick start your day! Made using simple, wholesome ingredients, these donuts are quick to prepare and even quicker to eat.
Macros for Protein Donuts
Per Serving: Calories 60, Fat 1g, Carbs 8g, Protein 5g
Ingredients
- 140g protein pancake mix (Kodiak Cakes, Birch Benders, FlapJacked)
- 4g sugar free pudding mix (or just use 0 Calorie sweetener)
- 65g plain Greek yogurt
- 1 egg – 1/3c (80ml) almond milk
- 1 tsp vanilla extract
Method
Donuts:
Preheat oven to 350°F (175°C), grease a donut pan. This batter also works as muffins.
Stir together all ingredients, the batter should be a little sticky. If it’s too thick, add more almond milk just 1 tsp at a time.
Fill each donut mold no more than ¾ full.
Bake for 8-10 minutes or until set.
Frosting:
120 Calories – 10c | 0f | 20p (for the whole bowl, use as much or as little as you like per donut!)
200g plain Greek yogurt – 4g sugar free pudding mix flavor of choice
1 tbsp additional 0 Calorie sweetener or 1 tsp extract to taste
Tip: put the batter in a ziplock bag and cut off a corner, it makes for a much less messy process.
15. Protein Bread Pudding
Try our Protein Bread Pudding recipe for a delicious, macro-friendly, protein-packed breakfast! With low-cal bread, protein-rich egg whites, sugar-free syrup, pudding mix, almond milk, and a hint of cinnamon or nutmeg, it’s a satisfying way to start your day. Add chopped nuts and raisins for extra bursts of flavor and added crunch!
Macros for Protein Bread Pudding
Per Serving: Calories 215, Fat 2.5g, Carbs 24g, Protein 24g
Ingredients
- 2 slices (45g) low cal bread
- 2 egg whites (92g)
- 1 tbsp sugar free syrup
- 1/2c (120ml) almond milk
- 4g sugar free pudding mix
- 10g Casein
- 1/2 tsp cinnamon/nutmeg
- Optional: chopped nuts, raisins (not counted in Calories)
Method
Cut the bread into 1” cubes, soak with the egg whites and syrup in a shallow bowl. Sprinkle with cinnamon/nutmeg and let it sit while you make the pudding.
Whisk together the almond milk, pudding mix, and casein.
Preheat the oven to 375°F (175°C), transfer the soaked bread to a small cast iron skillet or greased baking dish.
Add about half of the pudding mixture to the bread, gently stir, then bake for 15 minutes. Refrigerate the remaining pudding.
Add any nuts, raisins, and the rest of the pudding mixture and bake for another 5 minutes.
16. Protein Oat Pancakes
Start your day right with our simple and easy to make Protein Oat Pancakes! These wholesome pancakes are made with rolled oats, Greek yogurt, and whey, ensuring you stay satisfied and energized throughout the morning.
Macros for Protein Oat Pancakes
Per Serving: Calories 175, Fat 2g, Carbs 17g, Protein 22g
Ingredients
- 1/4c (20g) rolled oats
- 1/3c (80ml) water
- 15g whey
- 50g plain greek yogurt
- 1 egg white (46g)
- 1 tsp baking soda
- 1 tbsp 0 Calorie sweetener
Method
In a microwave safe bowl, stir the oats and water. Cook for 1 minute until fluffy.
Stir in the rest of the ingredients to make a thick batter. Make pancakes as normal.
17. PB Brownie Muffins
Jumpstart your day with our PB Brownie Muffins! With a delicious chocolate brownie base topped with protein-rich peanut butter, these mouthwatering muffins are the ultimate grab-and-go breakfast treat that will keep you energized and focused all the way to lunchtime.
Macros for PB Brownie Muffins
Per Serving: Calories 70, Fat 2g, Carbs 7g, Protein 6g
Ingredients
For the brownie base:
- 1/4c (26g) Kodiak Cakes mix
- 15g chocolate whey
- 1 tbsp (5g) cocoa powder
- 3 tbsp (45g) unsweetened applesauce or pumpkin puree
- 1 tbsp sugar free chocolate syrup
- 1 tbsp (14g) light butter (melted)
- 2 tbsp (30ml) milk (Fairlife nonfat used)
- 1/2 tbsp (7g) mini chocolate chips
For the Peanut Butter Layer:
- 1/4c (26g) Kodiak mix
- 15g Peanut Butter whey
- 2 tbsp (12g) PB2 (powdered peanut butter)
- 3 tbsp (45g) unsweetened applesauce or pumpkin puree
- 1 tbsp (14g) light butter (melted)
- 1/4c (60ml) milk
Method
Preheat oven to 350°F (175°C), grease a muffin tin.
In 2 separate bowls, mix the ingredients for each respective layer (dry first to avoid clumping).
You can layer them either way, a brownie layer on the bottom is recommended because the batter is a little more thin.
Bake for 10 minutes or until a toothpick comes out clean.
18. Protein Berry Smoothie
Add our Protein Berry Smoothie to your breakfast lineup this week! It’s incredibly easy to whip up and perfect for a quick, on-the-go meal that keeps you fueled and ready for the day ahead. Deliciously nutritious, it’s your ideal start to a productive day!
Macros for Protein Berry Smoothie
Per Serving: Calories 460, Fat 2g, Carbs 77g, Protein 34g
Ingredients:
- 25g Fat free/low fat Cottage Cheese
- 1 Banana (100g)
- 150g Frozen berries (blueberries work really well)
- 1 handful of Spinach (25g)
- 200ml Skimmed milk
- 1 Medjool date (22g)
Method:
Add all of the ingredients into a blender and blitz.
Add extra water if needed to reach the desired consistency.
Starting your day with a macro-friendly breakfast can set the tone for a healthy and productive day. From quick and easy options like smoothies and overnight oats to heartier choices like omelets and pancakes, there are plenty of delicious and satisfying breakfast ideas to choose from.
With the right balance of protein, carbs, and healthy fats, you can fuel your body and stay on track with your health and fitness goals. Don’t forget to check out our other articles on macro-friendly meals, including lunch and dinner ideas, to keep your nutrition on point throughout the day. If you need to satisfy your sweet tooth, check out our Macro-Friendly Dessert article.
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