Henry Alkire - Muscle building cookbook: With 200 recipes & more, 200 high protein recipes for effective fat burning

With this breakfast you start the day optimally!

If you eat the right thing in the morning, you will have full strength throughout the day. Here are our best breakfast recipes with lots of protein - and even more flavor!

How to start the day well: With a protein-rich breakfast with a perfect mix of nutrients

Ingredients for 1 serving (s)

• 1/2 medium onion (s)
• 1 medium tomato (s)
• 1 teaspoon butter
• 2 medium-sized egg (s)
• 2 slices of wholemeal rye bread
• salt
• pepper
• 2 slices of Gouda cheese
• 2 teaspoons of cress

preparation

1. Dice the onion and tomato and fry in a pan with butter.
2. Beat the eggs and fry them with fried eggs.
3. Place the fried eggs on each a slice of bread, season with salt and pepper, top with Gouda cheese and finally sprinkle with the freshly chopped cress.

• Calories (kcal): 372
• Fat: 29g
• Protein: 24g
• Carbohydrates: 6g

The first thing a man needs to learn when leaving his parents' house and taking care of himself from now on is how to make a fried ice cream. He can get by with that until he wants to woo a woman. Then he has to expand his repertoire. We recommend omelettes: this is best

Ingredients for 2 servings

• 6 medium egg (s)
• 1 pinch of salt
• 20 ml of water
• 20 ml of milk
• 1 scoop of mozzarella
• 1 medium onion (s) (cut into rings or cubes)
• 6 slices of bacon
• 20 g butter
• 3 medium spring onions

preparation

1. Whisk the milk, eggs, water, salt and pepper loosely.
2. Fry the bacon until crispy, then set it aside. Cut the mozzarella into cubes and the spring onions into rings.
3. Put the butter in the pan and distribute it well. Put the egg mixture in the pan and let it bake, then place the onions and mozzarella cubes on top and let them "sizzle" over medium heat.
4. When the egg mixture has set, turn the omelette and fry on the other side for another 30 seconds. Now place the crispy bacon on the left side of the omelette and sprinkle with the finely chopped spring onions, then fold the right side over, done.

• Calories (kcal): 588
• Fat: 47g
• Protein: 37g
• Carbohydrates: 7g

These protein pancakes literally sweeten the morning. With different toppings you can conjure up a different treat every day.

Ingredients for 1 serving (s)

• 60 g of oatmeal
• 25 g weight loss powder (slim shake) (e.g. from WOMEN'S BEST type Cookies & Cream)
• 120 ml soy milk
• 50 g banana (s)
• 1 pinch of vanilla (bourbon)
• 1 pinch of cinnamon (optional)
• 1/2 teaspoon baking powder
• 1/2 teaspoon coconut oil (for the pan)

preparation

1. Put all the ingredients for the dough in a blender until you get a homogeneous mass.
2. Heat some oil in a pan over medium heat and bake the pancakes for about 2 minutes on each side until golden brown. Tip: Use a large tablespoon of the batter per pancake.
3. Now you can only garnish the pancakes with the topping of your choice and enjoy.

• Calories (kcal): 435
• Fat: 10g
• Protein: 25g
• Carbohydrates: 61g

Eggs are real protein bombs. This omelette is seasoned with tomato mozzarella and conjures up a bit of Italy on the plate

Ingredients for 1 serving (s)

• 2 medium-sized egg (s)
• 100 g cocktail tomato (s)
• 1/2 measuring spoon of mozzarella
• 30 ml of milk
• 1 teaspoon parsley
• 1 teaspoon butter

preparation

1. Quarter tomatoes, cut mozzarella into slices.
2. Whisk the eggs with the milk, mix in the parsley.
3. Put the butter in a pan and let the egg mixture harden.
4. Add tomatoes and mozzarella, season and cover for another 3 to 5 minutes.

Delicious with it: toast or baguette

• Calories (kcal): 398
• Fat: 30g
• Protein: 27g
• Carbohydrates: 7g

These scrambled eggs are a real protein bomb and, thanks to the salmon, also provide a lot of omega-3 fatty acids.

Ingredients for 1 serving (s)

• 2 medium-sized egg (s)
• 1 dash of milk
• 1 teaspoon rapeseed oil
• 1 pinch of salt
• 1 pinch of pepper
• 30 g smoked salmon
• 1 slice of whole grain bread
• 1 teaspoon of chives

preparation

1. Whisk eggs and milk with salt and pepper.
2. Heat the oil in the pan, add the egg mixture.
3. Reduce the heat and allow the eggs to solidify.
4. Add the smoked salmon, then drape everything on top of the whole wheat bread. Sprinkle with chives.

• Calories (kcal): 430
• Fat: 27g
• Protein: 27g
• Carbohydrates: 22g

Don't you have time to have breakfast? No more excuses: this apple and cinnamon porridge with nuts is ready in no time and will keep you full until noon.

Ingredients for 1 serving (s)

• 30 g of oatmeal
• 120 ml milk
• 1 dash of water
• 1 pinch of cinnamon
• 1 teaspoon honey
• 1 medium apple
• 15 g walnuts
• 2 tablespoons of pomegranate seeds

preparation

1. Heat the oat flakes, milk, cinnamon and honey together in a saucepan while stirring until they have a brown consistency (goes quickly, do not let it burn). If the pulp is too thick, add a dash of water to soften it.
2. Peel the apple, grate it roughly and add it to the mash, mix well.
3. Chop the nuts and pour them over the finished oatmeal together with the pomegranate seeds.

• Calories (kcal): 434
• Fat: 18g
• Protein: 12g
• Carbohydrates: 59g

Whether as a hearty breakfast or as a filling lunch: The typical Mexican "breakfast" Huevos Ranchero scores with a good portion of protein

Ingredients for 2 servings

• 1 medium onion (s)
• 2 cloves of garlic
• 1 medium-sized bell pepper
• 2 medium tomato (s)
• 1 chilli pepper (green)
• 1 tablespoon of coconut oil
• 1 teaspoon of salt
• 1/4 teaspoon pepper
• 1/2 teaspoon of cayenne pepper
• 100 ml vegetable stock
• 4 medium-sized egg (s)
• 1 medium avocado (s)
• 1 medium-sized lime (juice only, squeeze)
• 1 handful of coriander (fresh)

preparation

1. Peel the onion and chop finely. Peel and press the garlic. Wash, core and dice the peppers. Wash and clean the tomatoes and also cut them into cubes. Wash and core the chilli pepper and cut into small pieces.
2. Heat the oil in a large pan over medium heat. Fry the onion cubes, the garlic and the paprika cubes while stirring for about 4 minutes. Then add the diced tomatoes and the chilli pepper, sprinkle with salt, pepper and cayenne pepper and fry for 2 minutes.
3. Pour in the broth and let everything boil briefly. Then immediately reduce the heat and reduce to a thick salsa for about 10 minutes.