28 High-Protein Kisvusvuro Mazano Anokuchengeta Wakakwana Kusvikira Kudya Kwemasikati

Mazita Akanakisa Evana

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Wakazvinzwa hupenyu hwako hwese: Breakfast ndicho chikafu chinonyanya kukosha chezuva. Asi hazvisi zvese zvekudya zvemangwanani zvinogadzirwa zvakaenzana. Iyo yakanyanya kuzadza uye inovaka muviri, zvishoma mukana iwe unenge uchitsvaira padhesiki rako snack dhirowa kare nguva yekudya kwemasikati . Heano makumi maviri nemasere epamusoro-mapuroteni emangwanani mazano ane chokwadi chekuchengeta iwe wakaguta uye wakagutsikana.

RELATED: 17 High-Protein Desserts yekugutsa Zino Rako Rinotapira

1. Tsvuku Shakshuka (17g Protein)

Sunny-side kumusoro mazai handisati ndambotaridzika zvakanaka kudaro. Mukutora kwedu kuIsrael classic, ivo vari kushambira muharissa-kutsvoda tomato muto.

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2. Zai neVeggie Chisvusvuro Bhuru (11g Protein)

Kutanga zuva nemavheji akawanda ane hutano inzira yechokwadi yekusimbisa. Funga nezve zai rakabikwa pamusoro peBrussels inomera, mbatatisi uye arugula (nokuti runny yolk inoita kuti zvinhu zvose zvive nani).

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3. Easy Cherry-Almond Granola Bars (13g protein)

Mabhawa egranola anotengwa muchitoro anongori nyore uye anokurumidza seaya emumba, asi anowanzo gadzirwa netani yeshuga yakawandisa. Izvi zvinotapira pasina chimwe kunze uchi , almond butter uye chidimbu cheshuga yebrown.

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4. Bacon-Akaputirwa Mazai (26g Protein)

Kubika mazai mubhekoni-lined muffin tin zvinoreva kuti pachave nekunakirwa, kune munyu mukunaka kwega kwega. Usakanganwa toast.

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5. Munyu Nzungu Butter Cup Smoothie (22g Protein)

Pakati pe PB , vanilla whey protein poda uye mukaka wearumondi, iyi sipper ine chokwadi chekuchengeta iwe wakaguta kusvika pakuzorora kwako kwemasikati.

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6. Overnight Oats neBlueberries neAlmonds (20g protein)

Ingonyudza high-fiber oats mumukaka usina kutapira zvishoma usiku hwose. Zvadaro, zvose zvaunofanirwa kuita mangwanani ndezvepamusoro ne antioxidant-rich blueberries, maarumondi akachekwa uye yogati.

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7. Mazai Akabikwa mumatomatisi (18g protein)

Uyai kune mazai ekuzadza, garai kune muto wezhizha madomasi uye yakawanda yakazara grated Parmesan.

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8. Vegan Spiced Blueberry Breakfast Cake (10g protein)

Mbeu yose yakanyorwa upfu inowedzera toni yefiber, mavhitaminzi nemamineral kune ichi chakabikwa chikafu. Panganisa neGreek yogurt kune mamwe mapuroteni.

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9. Chisvusvuro Pizza (26g protein)

Bacon, mazai uye nyore mukanyiwa wechitoro zvikonzero zvakakwana kuti uedze iyi pie. Asi iyo garlicky cheese sauce inoisa wayyyyy pamusoro.

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10. Mazai muBasket (10g protein)

Toad mugomba, hen mudendere, Jack ane ziso rimwe-idaidza chero chaunoda, asi iyi yolky, carby classic haambochembera. Ikande pamwe chete muchoto uye gadzira kofi iyo ichibika.

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11. Husiku Hwati nenzungu Ruta neBanana (29g protein)

Isu tiri kubheja chidhori chemuzambiringa jelly pamusoro chingaravira zvakanakisa delish (uye nostalgic).

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12. Bacon, Zai uye Chizi Chikafu Muffins (25g protein)

Haisi chete muffin imwe neimwe yakakanyiwa nezai rose rakaoma-yakabikwa, asi zvakare inotakurwa netangy buttermilk, mascallions akachekwa uye grated cheddar cheese.

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13. Chisvusvuro Caprese neMazai Akapfava (26g protein)

Hatina kuziva kuti kudya kwemangwanani kwemaminetsi gumi neshanu kusashanda uku kwaigona kutaridzika zvakanaka. Isu taidya izvi pamusoro pegirinhi saladhi, kana kunyange ndiro yepasta.

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14. Raspberry-Coconut Smoothie Bowl ine Collagen (11g protein)

Kunyangwe iri sarudzo zvachose, kuwedzera scoop yehupfu collagen peptides kune yako zuva nezuva smoothie zvinogona kukubatsira kuderedza kuunyana uye kuzvimba.

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15. Sweet Potato Rösti with Fried Eggs and Greens (11g protein)

Ichi chiSwiss dish chakafanana nelatke kana mbatatisi pancake. Recipe inoda mbatata yakagayiwa, asi inzwa wakasununguka kuchinjana nemakarotsi, machena mbatatisi kana squash yechando.

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16. Ketogenic Yakabikwa Mazai uye Zoodles ane Avocado (20g protein)

Nekuda kwekuti uri pa keto hazvireve kuti unofanirwa kukanda zuva rega rega nechikepe chenyama nechizi. Thanks kune zucchini uye avocado , dhishi iri richakuchengeta wakaguta risingaremerwi newe.

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17. Joanna Gaines's Asparagus uye Fontina Quiche (18g protein)

Ichi chikuru chakarongerwa munhu wese spring brunch unombotambira. Kugadzirira imhepo-yakawanda yebasa iri kungomirira kuti quiche ibike.

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18. Husiku Husiku Oats neCoconut uye Ginger (12g protein)

Inonhuhwirira, nutty, inotapira uye oh yakakora, iyi ine mwero chirongo chemasoni yehusiku oats inotakura kunhuhwirira kwakakomba.

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19. Manhanga Akakangwa neBrussels Mabukira ane Mazai Akabikwa

Mhoroi apo, kuwa . Nguva yareba pasina kuwonana. Tinogona here kupa zano kupedzisa ndiro imwe neimwe ine hupfu hwekugocha mhodzi dzenhanga ?

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20. Slow-Cooker Breakfast Casserole (29g protein)

Huya weekend, isu tisipo. Pane kudaro, isu tinorega iyo Crock-Pot itarisire kudya kwemangwanani: Ingo rongedza mune imwe layer ye cheesy hash browns yecrust, wedzera zvimwe zvinongedzo uye mirira.

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21. Quick Congee (25g protein)

Pachivanhu a ChiChinese kudya kwekudya kwemangwanani, congee yave chikafu muJapan, Indonesia nedzimwe nyika dzeAsia, pamwe nekune dzimwe nzvimbo dzeEurope. Pamusoro porridge inovaka mweya nechero chinhu kubva kukimchi kusvika kujulienned Tsangamidzi kune miriwo mitsva.

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22. Chisvusvuro Sliders (19g protein)

Sausage yekudya kwemangwanani + cheddar chizi + zai = musanganiswa wekuzadza watisingambofi takaneta nawo. Vasimudze nelemony arugula, kana iwe uchinzwa uchida.

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23. Vegan Quinoa Breakfast Frittata (16g protein)

Zvinokwanisika sei pasina mazai chaiwo, unobvunza? Hupfu hwechickpea hwakasanganiswa nemvura hunoita kuti pave nechinzvimbo chisina kujairika (uye chine mapuroteni).

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24. Chizi Cheese Waffles (14g protein)

Ingo simudza izvo zvekutanga ne buttermilk, yakanyungudutswa bhotela uye cheddar cheese kuti ugadzire chikafu ichi chakasiyana-siyana. Shandura hafu yega yega mu sandwich kana kuvashandira nedivi saladhi.

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25. Bacon, Kare uye Zai Ambuya Pie (29g protein)

Hupfu hwechibage. Grated Gruyère. Bacon yakakora. Kusvuta gungwa munyu. Ehe, ndiyo yakanakisa yemangwanani pizza yauchazodya.

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26. Mini Spanish Tortilla ine Zucchini (34g protein)

Nekuda kwekuti urikungogadzirira kudya kwemangwanani hazvireve kuti unofanirwa kugadzirisa ndiro ye zviyo . Runako urwu rwese rwunotora maminetsi makumi mashanu uye zvitanhatu zvinongedzo.

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27. Overnight Oats neChocolate uye Strawberry (17g protein)

Zviri pedyo ne dessert sekudya kwemangwanani kune hutano kunogona kuwana, kunyanya kana ukashandisa uber-inotapira, mumwaka sitirobheri .

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28. Huku uye Waffle Sandwichi (56g protein)

Chii chaunowana kana iwe ukashongedza chizi-laced waffle nechidimbu checrispy, buttermilk yakakangwa huku? Kudenga pandiro, hongu. Zvino, iyo yakaoma chikamu: mepu sirasi kana inopisa sosi?

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RELATED: 25 Hutano Hwepuroteni Zvikafu Zvinonyatsonaka

Kuti uwane mamwe makuru ekubika, tarisa bhuku redu rekutanga rekubika, Zvinhu Zvakanaka chete .

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