What comes to your mind when you think of high protein breakfast? We bet it's eggs! Eggs are the most popular breakfast food. Eggs are among the most nutritious foods on the planet. In fact, a whole egg contains all the nutrients needed to turn a single cell into an entire chicken.

But even when it comes to eggs - or any food for that matter, the good old - all in moderation - should be applied. Apart from being high in protein, egg also contain cholesterol. 

Did You Know?

A single medium-sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake (RDI). In contrast, the white is mostly protein and low in cholesterol. Therefore, eating two or more eggs per day, will go over the recommended intake daily and can increase your bad cholesterol (LDL). 

1. PROTEIN RICH OVERNIGHT OATS

Ingredients (Serves: 1)

• 1/3 cup old fashioned oats
• 1/4 cup coconut milk
• 1/4 cup coconut yogurt
• 1 tablespoon almond butter          
• 1 teaspoon honey
• 1/4 teaspoon apple pie spice (optional)
• 1/2 medium apple, cored and chopped
• 1 teaspoon chopped toasted walnuts

Directions

1. Combine oats, milk, yogurt, almond butter, honey, spice, and apple in a 1-cup jar, stirring until very well blended.
2. Cover and refrigerate 8 hours or overnight.
3. Once Ready, stir before serving and sprinkle with walnuts.

Nutrition Information:

Per serving: Calories: 380; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 82mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 19g; Protein: 18g

2. SMASHED AVOCADO WITH TOMATO, MOZZARELLA & BASIL

Ingredients (Serves: 1)

• 1/3 avocado (50g), smashed
• 2 slices tomato
• 2 ounces (56g) fresh mozzarella cheese, sliced
• 1 slice whole-grain toast
• Fresh basil, chopped

Directions

1. Spread avocado on toast.
2. Top with cheese and tomatoes and sprinkle with chopped basil.

Nutrition Information:

Per serving: Calories: 224; Total Fat: 24g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 38mg; Sodium: 136mg; Carbohydrate: 26g; Dietary Fiber: 10g; Sugar: 5g; Protein: 23g

3. CHAI SMOOTHIE BOWL

Ingredients (Serves: 1)

• 1 chai tea bag
• 1/4 cup unsweetened vanilla almond milk
• 1/2 medium banana, cut into pieces
• 1/2 cup vanilla almond yogurt 
• 1/4 cup quick-cooking oats
• 1 tablespoon ground flax seed
• 1/4 cup chopped mango
• 1 tablespoons blueberries or strawberries 
• 1 teaspoon almonds/ almond butter

Directions

1. Heat the milk, add a tea bag and steep 1 minute.
2. Squeeze the bag and refrigerate until cooled.
3. Discard tea bag and combine tea-milk mixture, yogurt, oats and seeds in a blender. 
4. Cut the banana into pieces, setting aside a few slices for garnish, and add to yogurt mixture.
5. Process until smooth and well blended.
6. Divide mixture into bowls and top with mango, blueberries, and almonds.

Nutrition Information

Per serving: Calories: 263; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 5mg; Sodium: 91mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 16g; Protein: 17g

4. FLUFFY CHICKPEA OMELETTE 

Ingredients (Serves: 1)

• 1/3 cup chickpea flour
• 1 tbsp flaxseed meal or chia seed meal
• 1 Tbsp non-dairy plain yogurt (unsweetened)
• 1/4 cup of water
• pinch of salt, turmeric, garlic powder, Kala namak (Indian black salt), baking soda, cumin powder
• tomato slices
• red onion slices
• chopped cilantro optional

Directions

1. In a bowl, mix all dry ingredients, then add yogurt water and mix well. Add more water if needed to make a thick pour-able batter. Mix well and let sit for 2 minutes.
2. In a non-sticking frying pan sautė tomato, onion and eventually add the prepared batter. Move the pan if you need to move the batter around.
3. Cook for 5 - 7 minutes, the first pancake usually takes longer as the pan heats up.
4. Flip it over very carefully and cook for another 2 - 3 mins on the other side. Serve hot with more veggies and a sauce of your choice.