5-Minute High-Protein Breakfasts and Their Macros

Nikkiey: Today, I'm going to show you how you can make five breakfast meals in under five minutes. Then I'm also going to open up MyFitnessPal and log each of these meals so I can show you the calorie and macro breakdown. These meals all have high protein amounts that will help you build muscle, lose body fat, and get the results you're seeking. Make sure you stay for the last meal, because that's a meal I've literally had for the last two years of my journey. It's so freaking good.

So let's dive in to meal number one. Here we go. We've got Siggi's yogurt, granola and peanut butter. Side note here: if you work out in the morning and you're wondering what would be good and tasty to eat first thing in the morning that will also help you perform in your exercise or strength training, whatever you're doing, this is actually a really good pre-workout meal. This is high protein. This is a good carbohydrate. All I would do is take out the peanut butter, because it depends. If you're doing two tablespoons of peanut butter, that's a lot of fat grams for a pre-workout meal.

I've shared this many, many times in YouTube videos, on social media and in our WarriorBabe community. You want to limit your pre-workout meal to low fat grams, because your body is going to try to digest the fat grams first, since fat is more calorie dense than protein and carbs. Just having the protein and carbs will give you enough fuel to power through a workout.

So let's actually build this. The serving size for Siggi's yogurt is three-fourths of a cup. It's 170 grams and gets you 17 grams of protein. I want to get a little bit more protein, so I typically go for the 200 range with the yogurt. Got to change the unit to grams. About 10 away. Close enough. 199. Then I usually do about 30 grams of this granola. And then the easiest way to do peanut butter: tare it and then stick the spoon in there. I'll get a tablespoon's worth, which is 16 grams. And that is way more than 16 grams. 13. So this is only one tablespoon, which is pretty crazy. That's one tablespoon. That's 16 grams of fat right there. So this is meal one.

Next, let's show you this macro breakdown inside of MyFitnessPal. If it's your first time tracking macros and you're just learning how to do this, the easiest way is to start building your food database inside of MyFitnessPal. You go to add food, scan barcode, and you can literally just barcode scan all of these ingredients. But then you want to check the serving size. I always go to one gram, and then I add the number of servings, which is 30. So that's 30 grams, and that's how you get really accurate. Then you hit add.

The next food item is the Siggi's yogurt. Barcode scan. Same thing: you want one gram for the serving size, and since I had 200, you do 200 servings. So that's 200 grams. Then add. Then add food for the peanut butter. Scan barcode. We did one tablespoon, so the number of servings is one. There we go, and add. So this meal consists of 429 calories, broken down into 42 grams of carbs, 19 grams of fat and 27 grams of protein. That's meal one.

Let's move on to meal number two. For meal number two, I do quick oats mixed with a packet of maple and brown sugar instant oatmeal, mixed with egg whites. Again, you could use these three ingredients as a pre-workout. If you don't need it to be pre-workout, you could add in peanut butter to make it more tasty. Peanut butter is bomb.

So let's start building this. I do 40 grams of the quick oats, and then a whole packet of the instant oatmeal. This just adds such a tasty flavor to the meal. Then shake up the egg whites. I do 150 grams. Then we're going to add a little bit of water here, because if you didn't and you put it in the microwave, it would end up like a rock, all clumped together in a big chunky mess. So add a little bit of water and pop this in the microwave for about two minutes. After that, I would add the peanut butter on top.

While that's cooking in the microwave, let's open up MyFitnessPal and add these ingredients. Add food. This one doesn't have a barcode on it, but because I've built up my database inside of MyFitnessPal, I can just go to search food. It's under quick oats, so let's type in quick oats. There we go. Because I eat this meal so much, and what's cool about MyFitnessPal, you can see frequently paired foods at the bottom. I can just tap on these two things, because this is exactly the meal I just made. And voila, the meal is built out.

Without the peanut butter, which we'll add in a second, the breakdown is 382 calories made up of 58 grams of carbs, 4.5 grams of fat and 24 grams of protein. Since I explained the pre-workout fat grams a little earlier, this is a good example: you can see the fat is 4.5 grams. That's pretty solid. But if you were to add in the peanut butter, that will probably get you up around 12, 13 or 14 grams of fat, which is a little on the higher side for a pre-workout. So this is without the peanut butter. If you want to make it tasty, you can add the peanut butter. It's already pretty tasty without it, but you can make it even more tasty.

So let's get this out of the microwave. See this beautiful consistency? It's super nice. What I like to do is stir it up a little bit. If you do add the peanut butter, this is prime time to add it, because it's nice and warm and the peanut butter will melt in. So if we do want to add the peanut butter, let's do it for instance. I would do one tablespoon, again keeping the fat grams a little lower. That bumps it up to 477 calories, 61 grams of carbs, 13 grams of fat and 28 grams of protein. So that is meal two.

Meal number three. Honestly, this meal looks so freaking tasty. We were talking before the video about what these meals could consist of, and I said avocado toast with eggs and egg whites. I'm actually going to start incorporating this into my routine because it sounds so dang tasty.

So let's whip this up. We've got to cook these eggs. It will probably only take two minutes, and while those are cooking, you can make the toast and the avocado. So again, a meal in under five minutes. Here we go. Spray some avocado oil on there. Let's weigh out some egg whites. I do 150 grams. Then I typically do only one whole egg. Now let's get this toast made. We should probably toast these up. I haven't done avocados in a minute. It's been a pretty long time.

Let's open up MyFitnessPal and search for avocados. One medium one. Let's see if it breaks down by gram. It does. So I'm just going to hold that off to the side. Let me get these eggs. Salt and pepper them. I did 20 grams of avocado. I think 20 grams is a lot, so we're going to commit to 20 grams right now. Let me flip these. Toast is done. The eggs should be done in about ten, nine, eight, seven, six, five, four, three, two, one. That got Maverick excited.

Now it's going to pick up the weight of the avocado. So 20 grams, we'll do about 10 on each. That's 20 right there. Avocado is a little more dense. I'll readjust MyFitnessPal in a second. So that's 40. Spread it out and make it look pretty.

Now let's build this up in MyFitnessPal. We already have the avocado in there, so let's change that to 40 grams. Then let's add the egg whites. Because my database is already built out, I already have 150 there, and I have one large egg in the frequently paired foods at the bottom. So I'll hit the check mark and add those two. I haven't had Dave's Killer Bread in a minute, so I'll barcode scan it and add two slices. There we go, it's built out. This meal consists of 436 calories made up of 47 grams of carbs, 14 grams of fat and 33 grams of protein. This is definitely going to be added in as a staple for myself. Those are beautiful freaking macros for a breakfast meal. That wraps up number three.

Let's move on to number four. Meal number four is another tasty one for a sweet tooth. If I think back to the beginning of my journey, I loved sugar. I loved candy. I loved milkshakes. I loved things that just weren't good for me. So if you're just starting out on your fitness journey and you have that same thing you're trying to get over, this is a good way of implementing something that's healthy for you but still tastes sweet. This meal is cottage cheese, honey and strawberry fruit spread. So good. Again, this would be another really good pre-workout meal for those of you who work out in the morning. If you don't, you can add in peanut butter.

So let's build this meal. One serving of cottage cheese is half a cup, 110 grams, but that only gets you about 14 grams of protein. So same as with the Siggi's, I'll double the serving size. I'll make it either 200 or 210 grams, which gives me 28 grams of protein. That's the way to do it, my friends: to get more protein, just change the quantity of the serving size. So let's do 210. You've got to do this fast. Perfect. Look at that. That was 21 grams. So without the peanut butter, that's meal four.

Let's build it in MyFitnessPal now. We've got the cottage cheese. It's already in my food database, but for the purposes of this, I'll scan it. I've got to change the serving size to grams. This is the best way to do it: just change it to grams. I think this one actually stops at 200, so specifically for this, I'll do one cup but change it back to one serving. That gets me what I need. Then add food, scan barcode. Pretty simple. One tablespoon. Add food, scan barcode, one tablespoon already there.

Without the peanut butter, this is 320 calories made up of 37 grams of carbs, 10 grams of fat and 28 grams of protein. If I add the peanut butter, that changes the overall meal to 415 calories, 40 grams of carbs, 18.5 grams of fat and 31.5 grams of protein. Pretty decent, if you were to add in the peanut butter. So that is meal number four.

Now let's move on to, honestly, in my opinion, the best meal of them all. I've literally been having this meal for the last two years of my journey. It's the perfect blend of sweetness, deliciousness, fuel and protein to start the morning. Let's start building it.

Here is meal number five: 150 grams of egg whites and one whole egg. For the purposes of the video, I'm not going to recook eggs and egg whites. That would just be a waste. So here they are from the previous meal. This is literally the meal I've eaten for the last two years. The way I start almost every single one of my days is egg whites, a bagel and cream cheese. It's so freaking good. But if you're trying to work out in the morning, I probably wouldn't have this first thing, because it has a higher fat content. Anyway, that is meal number five.

Now let's build this inside of MyFitnessPal. Add food and scan this bagel's barcode. It will most definitely be in my database, so I'm curious to see. Usually I have this as meal one, so I'm putting it into meal five just for the purposes of this video. That means you won't see anything frequently paired with it, because I don't typically have it as my last meal of the day. So we're going to have to stack these ingredients as we go. One large egg. And where are my egg whites? Egg whites.

What's cool is you'll see your history. MyFitnessPal picks up on many of the things you've eaten, down to the quantity you ate them in, in grams or ounces. So once you have a database of food and you eat pretty much the same things all the time, which is what I would recommend, especially if you're starting out your journey, it's really easy to go into MyFitnessPal and log your food.

Last, we have the cream cheese spread. I usually do about 25 grams of cream cheese spread on top of my bagel. There we go. This meal consists of 497 calories, 53.5 grams of carbs, 15.5 grams of fat and 35 grams of protein.

All right, I'm going to grab this cottage cheese with strawberry spread and honey and eat it right now, because I've got five of these amazingly delicious meals to eat now that I've made them.

If this is the first time you've heard about macros or seen how the breakdown of foods ties into tracking your macronutrients, and you're intrigued and thinking, I definitely want to get better at the nutrition game, I know that's the part of my fitness journey I need to work on, check out warriorbabe.com. We've got your back when it comes to individualizing your nutrition plan and giving you the macro breakdown you should be following to get to the goals you want. The link is in the description below. And that's a wrap. I'll see you next time.