Meal Plan · 3 pages
7-Day Easy Breakfast Plan
A week of simple breakfasts with about 21 g of protein each, most ready in five minutes. One shopping list, no cooking skills needed.
Free guide · 11 printable pages
7 High-Protein Breakfasts That Keep You Full Until Lunch
Up to 31 grams of protein a morning with no protein powder, plus a 45-minute Sunday prep that covers the whole week.
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What’s inside
If you are hungry by 10 a.m. and snacking all afternoon, breakfast is usually the problem: mostly carbs, almost no protein.
These seven recipes fix that with real food. Every one has calculated numbers, and the prep-ahead page turns three of them into 90-second weekday breakfasts.
- Why breakfast decides the dayThe protein-first rule behind every recipe
- Cottage cheese egg bakeMake it once on Sunday, six breakfasts ready
- Protein berry smoothie30 g of protein with no powder, in five minutes
- Greek yogurt protein pancakesBlender batter, 22 g per serving, freezer friendly
- Greek yogurt breakfast bowlNo cooking at all, 21 g of protein
- Overnight oats with olive oil and fruitFive minutes the night before
- Mediterranean veggie egg scrambleOne pan, ten minutes
- Easy shakshuka with fetaThe weekend one, and the sauce keeps four days
- Your prep-ahead week45 minutes on Sunday, 90-second breakfasts all week
A look at the pages
Who it’s for
- You are hungry again by mid-morning
- You want more protein without shakes or powders
- You have five minutes on weekday mornings, not thirty
- You like recipes with real, calculated numbers
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free guideEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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