High-Protein Breakfast

Having enough protein in your diet is essential. Not only does it keep you full and satisifed, but it also helps keep muscles lean and energy levels up.

Here’s how to make your favorite morning meals more nutritious and more filling.

Postrun

INGREDIENTS

~ 2 1/2 cups fat-free milk
~ 1/2 cup instant polenta
~ 1/4 dried blueberries
~ 1/4 cup chopped almonds
~ 2 tablespoons honey
~ Cinnamon, to taste

DIRECTIONS 

~ Pour 2 cups of the milk into a medium saucepan, and bring to a boil. 

~ Whisk in the polenta, stirring for 5 minutes or until thick. 

~ Stir in the blueberries, almonds, and honey. Sprinkle with cinnamon to taste. 

~ Divide the polenta between 2 bowls and top each with 1/4 cup of the remaining milk.

Metabolism-Boosting Smoothie

INGREDIENTS 

~ 6 ounces vanilla nonfat Greek yogurt
~ 8 almonds
~ 1/4 cup broccoli florets, stems cut off
~ 1 cup frozen strawberries
~ 1/4 cup cannellini or garbanzo beans
~ 3/4 cup iced green tea
~ 1 teaspoon flaxmeal
~ 1/4 teaspoon cinnamon 

DIRECTIONS 

~ Pour all ingredients into a blender and mix until smooth. 

~ Pour into a glass and sprinkle a dash of cinnamon on top. Enjoy immediately.

Eggs with Chilies

INGREDIENTS 

~ 2 large eggs, plus 1 large egg white
~ Pinch of kosher salt and fresh pepper
~ Cooking spray
~ 1 small jalapeño, seeded and minced
~ 6 cherry tomatoes, halved (2.5 oz)1 scallion, thinly sliced

DIRECTIONS

~ Vigorously whisk the eggs, egg white, and salt and pepper in a bowl. 

~ Heat a small skillet over medium-low heat. When hot, coat lightly with cooking spray. Cook chopped chilies and tomatoes until soft (2 minutes). Add eggs. Cook, stirring gently, until eggs are cooked through, as desired (1-2 minutes). Sprinkle with scallion. Serve hot.