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Last Updated on January 7, 2021
Even faster option: Eat almond butter direct from jar, then the toast. (Remember: Protein before carbs.)
Nutrition factor: Almond butter boasts an even better protein-to-fat ratio than its peanutty alternative. And while processed bread is probably best to avoid, one slice of a hardy whole wheat bread is chock-full of fiber that helps you feel full.
Disclaimer: As with microwaving oatmeal, the time it takes to toast that wholesome bread might vary depending on your preference. Use the time to multitask like a boss.
4- Cottage cheese and blackberries
Directions: Open cottage cheese container. Add blackberries. Consume.
Nutrition factor: With both whey and casein protein in spades, cottage cheese is a muscle-building breakfast staple. Blackberries (and other berries like them) are packed with vitamin K (which has been shown to lower the risk of prostate cancer) and the mineral manganese (which helps support testosterone production), according to nutritionist Oz Garcia, Ph.D.
5- Poached Egg and Cheese
Directions: Crack an egg—use the whole thing—into a microwave-safe bowl or mug. Add about a third of a cup of water. Nuke until egg is done. While the egg is cooking, portion out some low-fat cheese. Top the finished egg with the cheese. Devour.
Disclaimer: Make sure the egg is cooked. It might take a little longer than 60 seconds, depending on your microwave.
Nutrition factor: Even before Rocky Balboa choked down a few raw ones for breakfast, fitness types liked eggs for their high protein content and relatively few calories. A low-fat cheese also includes plenty of protein. (Plus, it tastes great.)
Pro Tip: Add a little bit of white vinegar to the water. It’ll help the egg come together a little better.
6- Whole-grain Cereal and milk
Directions: If you need help with this one, we give up.
Nutrition factor: “High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day,” says Lisa Moskovitz, R.D., founder of The NY Nutrition Group. And if regular old dairy milk isn’t your thing, go for any of the alternatives, like almond milk or coconut milk, which have lots of protein as well.
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