5

Energizing Breakfasts

(Ready in 15 Minutes or Less)

Breakfast is, without a doubt, the meal we lie to ourselves about the most. We tell ourselves we'll wake up early and make something wonderful. The reality? It's usually a frantic search for something-anything-to eat as we're running out the door. Or we skip it entirely, only to find ourselves starving and grabbing a pastry by 10 AM.

I lived that way for years. But when I finally committed to starting my day with a solid, protein-first meal, everything changed. My energy was better. My hunger was quieter. I was less likely to make bad choices later in the day.

The recipes in this chapter are my answer to the morning rush. They are my proof that you can have a delicious, satisfying, high-protein breakfast in less time than it takes to scroll through your phone. These aren't project recipes. These are real-life, get-it-done, feel-good breakfasts.

Savory Cottage Cheese Bowl with Sun-Dried Tomatoes and Basil

I used to think of cottage cheese as sad diet food from the 80s. It was always bland, watery, and served with a sad piece of melon. It took me years to realize that the problem wasn't the cottage cheese; it was what we were doing to it. Treating it like yogurt's savory cousin opens up a whole new world. This bowl is my go-to. It feels fresh, almost like a caprese salad, and it has so much protein that it keeps me genuinely full until lunch.

• Servings: 1

• Prep time: 5 minutes

• Cook time: 0 minutes

• Difficulty: Super Easy

• Dietary Notes: Vegetarian, Gluten-Free

Ingredients:

• 1 cup full-fat cottage cheese (trust me, full-fat has the best texture)

• 3-4 oil-packed sun-dried tomatoes, chopped

• A handful of fresh basil leaves, roughly torn or sliced

• 1 tablespoon toasted pine nuts (optional, but great for crunch)

• A pinch of black pepper

• A tiny drizzle of the oil from the sun-dried tomato jar

Instructions:

1. Spoon the cottage cheese into a bowl.

2. Top it with the chopped sun-dried tomatoes, the torn basil, and the toasted pine nuts, if you're using them.

3. Crack a good amount of black pepper over the top and add a very small drizzle of the flavorful oil from the tomato jar.

4. Stir it all together, or don't. It's great either way.

Tips and Variations:

• No fresh basil? A sprinkle of dried oregano or some fresh parsley works great too.

• Change up the toppings: Try chopped Kalamata olives, a few capers, or some chopped cucumber for extra crunch. A sprinkle of red pepper flakes is also fantastic if you like a little heat.

• Pairing: This is a complete meal on its own, but it's also great with a slice of whole-grain or rye toast to scoop it all up.

Nutritional Information (estimated):
Calories: 320 | Protein: 30g | Fat: 16g | Carbohydrates: 12g

Spiced Apple and Almond Butter Protein Oats

This is the recipe that fixed oatmeal for me. I used to eat a bowl of plain oatmeal and feel hungry an hour later. The problem was that it was all carbs. By adding a big swirl of almond butter and some protein-rich seeds, this becomes a powerhouse meal that sticks with you. The warm, spiced apple makes it feel like a total treat, but it comes together in minutes.

• Servings: 1

• Prep time: 5 minutes

• Cook time: 5-7 minutes

• Difficulty: Easy

• Dietary Notes: Vegetarian, Gluten-Free (if using GF oats), Dairy-Free

Ingredients:

• ½ cup rolled oats (not instant)

• 1 cup water or unsweetened almond milk

• ½ an apple, chopped into small pieces

• ¼ teaspoon cinnamon

• A pinch of salt

• 1 tablespoon almond butter

• 1 tablespoon chia seeds or hemp hearts

Instructions:

1. In a small saucepan, combine the oats, water or milk, chopped apple, cinnamon, and salt.

2. Bring to a simmer over medium heat, then reduce the heat to low and let it cook, stirring occasionally, for 5-7 minutes, or until the oats are creamy and the apple is tender.

3. Pour the oatmeal into a bowl.

4. Top with the spoonful of almond butter and sprinkle the chia seeds or hemp hearts over the top.

Tips and Variations:

• Make it ahead: This is perfect as overnight oats. Just combine all the ingredients in a jar, stir well, and stick it in the fridge. In the morning, it's ready to go.

• No almond butter? Peanut butter, cashew butter, or sunflower seed butter are all delicious.

• Extra Protein: If you have an unflavored or vanilla protein powder you like, you can stir a scoop into the oatmeal at the very end of cooking. Just make sure to add an extra splash of water or milk to keep it from getting too thick.

Nutritional Information (estimated):
Calories: 410 | Protein: 16g | Fat: 18g | Carbohydrates: 50g

Quick Black Bean and Egg Breakfast Tostadas

Some mornings you wake up wanting a real, savory, knife-and-fork breakfast. This is my answer for those days when I don't have time to actually cook anything complicated. It has the soul of huevos rancheros but comes together in less than 10 minutes. It feels substantial and satisfying, and the combination of the beans and eggs is a one-two punch of protein.

• Servings: 1 (makes 2 tostadas)

• Prep time: 5 minutes

• Cook time: 5 minutes

• Difficulty: Easy

• Dietary Notes: Vegetarian, Gluten-Free (if using corn tortillas)

Ingredients:

• 2 corn tortillas

• 2 eggs

• ½ cup canned black beans, rinsed and drained

• 2 tablespoons salsa of your choice

• 2 tablespoons crumbled feta or cotija cheese

• A few slices of avocado

• Hot sauce, to serve

Instructions:

1. Toast the tortillas until they are crisp. You can do this in a toaster oven, a dry skillet over medium-high heat, or directly over a gas flame for a few seconds per side if you're brave.

2. While the tortillas are toasting, cook your eggs how you like them-fried or scrambled are best here. I like a sunny-side-up egg so the yolk gets nice and jammy.

3. In a small bowl, roughly mash the rinsed black beans with a fork. You can add a splash of water if they seem too dry.

4. To assemble: Spread the mashed black beans on top of your crisp tortillas. Place the cooked egg on top.

5. Finish with a spoonful of salsa, a sprinkle of cheese, and the avocado slices. Serve immediately with a dash of hot sauce.

Tips and Variations:

• No black beans? Canned pinto beans work just as well.

• Save time: Use a spoonful of canned refried beans instead of mashing your own. Just check the label for added lard if you want to keep it vegetarian.

• Add some greens: Toss a handful of spinach into the pan while you're scrambling your...