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 options.
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.
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.
