Proteinrich breakfast options

Achieving fitness goals like getting shredded in 2024 requires a focus on protein consumption, and these breakfast options provide high-protein, zero-prep solutions [00:00:05]. Many of these high-protein recipes require no cooking time and minimal ingredients, making them ideal for individuals who struggle to eat enough or those aiming to manage their caloric intake [00:00:07][00:00:09][00:00:10][00:00:34][00:00:36].

1. 100g Protein Greek Yogurt Bomb

This breakfast option offers nearly 100 grams of protein with minimal calories and prep time [00:00:39][00:00:41].

Key Ingredients:
- Fage 0% fat Greek yogurt (or similar brand) [00:00:49]. A whole container has about 94g of protein and just under 500 calories [00:00:54][00:00:57]. Yogurt is often easier on the stomach than milk for those sensitive to dairy [00:01:02].
- Crystal Light fruit punch (or Berry/Berry Sangria flavors) [00:01:28][00:01:31]. These are widely available, making this a good option for travel [00:01:34][00:01:37].
- Fruity Pebbles cereal (preferred choice) [00:02:32]. One cup contains 140 calories and 30g of carbs [00:02:45][00:02:49].
Preparation:
1. Pour Greek yogurt into a bowl (or directly into the container to avoid dishes) [00:01:22][00:01:24].
2. Add about half a packet of Crystal Light powder and mix thoroughly [00:01:42][00:01:50][00:01:52]. This step also provides a “forearm pump” [00:02:09].
3. Sprinkle Fruity Pebbles on top in layers to maintain crunchiness, eating each layer before adding the next [00:03:10][00:03:12][00:03:20].
4. For dieting, use a half cup of cereal (70 calories, 15g carbs) [00:03:38][00:03:40].
Result: A filling breakfast that tastes like yogurt with almost 100g of protein [00:03:51][00:04:01].

This method provides 100g of pure protein with zero fat or carbs [00:19:44][00:19:47][00:19:53].

Key Ingredients:
- Ultra-pasteurized egg whites (e.g., “tall boys” containers) [00:20:01][00:20:42]. These contain 20 servings of 5g protein, totaling 100g per container [00:20:46][00:20:47].
- Hershey’s Zero Sugar chocolate syrup [00:21:16]. This syrup has zero protein, zero fat, and is only 5 calories per tablespoon [00:21:01][00:21:19][00:21:21].
Preparation:
1. Pour ultra-pasteurized egg whites into a container.
2. Add Hershey’s Zero Sugar chocolate syrup to taste (e.g., 3-4 tablespoons for around 15-20 calories) [00:21:23][00:21:25].
3. Mix well [00:21:29].
Alternative Preparation (Cooked Egg Whites):
1. Microwave the chocolate-infused egg whites until they fluff up, typically around 90 seconds [00:28:28][00:28:30][00:28:37].
2. Serve with canned salsa for added flavor [00:30:06][00:30:09]. A tall boy of egg whites will expand into a “mountain of food” when cooked [00:30:57][00:30:58].
Tip: When drinking, consume about 95% of the mixture, as the last 5% can be gritty [00:21:56][00:21:58].

A variation of the Greek yogurt bomb, offering a different flavor profile [00:29:03].

Key Ingredients:
- Fage Greek yogurt [00:29:07].
- Vanilla extract [00:29:13].
- Artificial or real sugar packets [00:29:17].
- Cinnamon Toast Crunch cereal [00:29:25].
Preparation:
1. Mix vanilla extract and sugar packets into the Greek yogurt [00:29:13][00:29:15][00:29:18].
2. Top with Cinnamon Toast Crunch cereal [00:29:24][00:29:25].
3. For a fancy presentation, dust with cinnamon [00:29:32][00:29:33].

This is considered the easiest and quickest breakfast option, offering 84g of protein for 460 calories [00:31:24][00:31:27][00:31:29]. This is part of Alex Hormozi’s daily diet routine.

Key Ingredient: Fairlife protein shake (chocolate or vanilla) [00:31:34].
Preparation: Simply open and drink [00:31:58].
Taste: Tastes like chocolate milk, with vanilla flavor being comparable to melted ice cream [00:31:48][00:31:55].

While typically a lunch or dinner, this high-protein meal can serve as a “wild” breakfast for those daring enough [00:32:02][00:32:03][00:32:05].

Key Ingredients:
- Quest Cool Ranch chips: 140 calories and 19g of protein per bag, considered leaner than most protein bars [00:33:31][00:33:33][00:33:37].
- Hormel Chili (no beans): Rich in protein and lasts a long time [00:33:09][00:33:13][00:33:15]. A can contains 520 calories and 30g of protein [00:33:55][00:33:57].
- Fage/Le yogurt: Used as a sour cream substitute, adding more protein [00:33:18][00:33:22][00:33:24].
- Salsa: Typically zero to very low in calories [00:34:08][00:34:10].
Preparation (for 100g protein goal):
1. Use two bags of Quest chips (approx. 40g protein) [00:34:26][00:34:28].
2. Add Hormel chili to the chips (adding 30g protein for a total of 70g) [00:34:47][00:34:49][00:35:10][00:35:12].
3. Add about 1.5 cups of yogurt to reach the 100g protein target [00:35:28][00:35:29][00:35:31].
4. Top with salsa [00:35:50][00:35:55].
5. For optimal crunch, keep chips separate and dip them into the chili, yogurt, and salsa mix [00:36:33][00:36:35].