Muscle Gruel
1/2 cup hemp seeds2 cups sprouted grain cereal
1/4 cup chia seeds
3/4 cup slivered almonds
5 cups plain, low-fat kefir
1/2 cup water
Servings: 5
Directions: Mix all dry ingredients together in a bowl.
When when you are ready to eat, mix 1 serving of Muscle Gruel with 1 cup of plain kefir and 1/2 cup cold water. Stir and let sit for about 10 minutes, allowing the chia seeds time to expand so it becomes the consistency of porridge.
Calories: 478
Fat 19g
Carbs: 54g
Fiber: 12g
Protein: 27g
More: Easy Breakfast Recipes for Athletes
Heat-and-Go Western Scramble
- 5 cups egg beaters
- 1 cup shredded cheddar cheese
- 8 oz low-sodium ham, chopped
- 1 cup onion, diced
- 1 poblano peppers, diced
- 1 Tbsp olive oil
- 5 medium apples
Servings: 5
Directions: Add oil to a non-stick pan and place over medium heat. Once oil is warmed, add peppers and onions. Saute until onions become translucent.
Remove from heat and let cool. Combine egg beaters, ham, cheese, and cooled peppers and onions in a bowl.
Place the bowl in the refrigerator. When ready to eat, stir egg mixture and remove one serving, spooning it into a microwave-safe bowl. Microwave for 2 minutes, stir, and then microwave for another 30 to 60 seconds. Eat with an apple.
Calories: 418
Fat 13g
Carbs: 35g
Fiber: 6g
Protein: 40g
(RELATED: Prepare the Ultimate Breakfast in Just Minutes.)
Almond Apple Spice Muffins
- 2 cup almond meal
- 4 scoops vanilla protein powder
- 4 whole eggs
- 1 cup unsweetened applesauce
- 1/2 stick butter
- 1 Tbsp cinnamon
- 1 tsp all spice
- 1 tsp cloves
- 2 tsp baking powder
Servings: 5
Directions: Preheat oven to 350 degrees. Melt butter in microwave (about 30 seconds on low heat).
Thoroughly mix all the ingredients in a bowl. Spray muffin tin with non-stick cooking spray or use cup cake liners.
Pour mix into muffin tins, make sure not to overfill (about 3/4 full). This should make 10 muffins (two muffin trays).
Place one tray in the oven and cook for 12 minutes. Make sure not to overcook as the muffins will become too dry. Once done, remove the first tray from the oven and cook the second muffin tray the same way.
Calories: 484
Fat 31g
Carbs: 16g
Fiber: 5g
Protein: 40g
More: Top Performance-Boosting Foods for Runners
Stay healthy with our nutrition guide.
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