Description
This recipe is great for those looking to pack on some muscle, or for those with a high protein and calorie intake. With 1,000 calories and 100 g of protein, this breakfast is a protein bomb with a lot of healthy fats and good carbs as well.
If you need more (or less) protein, fat and carbs, the amounts can easily be adjusted. Add more yogurt, protein powder, or powdered peanut butter for additional protein to aid in satiation and muscle recovery. Go for whole milk Greek yogurt or more peanut butter for healthy fats to meet your calorie goals. You can also mash in extra bananas or stir in some rolled oats for more carbs, fiber, and quick bursts of energy.
This is really a blank slate. Top it with some berries, mix in some oats or date paste, swap the peanut butter for another nut butter, try different flavors of protein powder, mix in cocoa powder or cinnamon for more flavor; the options are endless!
If you need more (or less) protein, fat and carbs, the amounts can easily be adjusted. Add more yogurt, protein powder, or powdered peanut butter for additional protein to aid in satiation and muscle recovery. Go for whole milk Greek yogurt or more peanut butter for healthy fats to meet your calorie goals. You can also mash in extra bananas or stir in some rolled oats for more carbs, fiber, and quick bursts of energy.
This is really a blank slate. Top it with some berries, mix in some oats or date paste, swap the peanut butter for another nut butter, try different flavors of protein powder, mix in cocoa powder or cinnamon for more flavor; the options are endless!
Time
Prep Time:
5 minutes
Total Time:
5 minutes
Cost
Total Cost:
Cost per Serving:
$3.30
Ingredients
Serving(s)
- 1 cup Plain nonfat greek yogurt
- 1/4 cup Natural peanut butter
- 2 scoop Whey protein powder, vanilla
- 1/4 cup Powdered peanut butter
- 2 medium Banana, overripe
Instructions
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- In a medium bowl or airtight container, mash one of your bananas with the back of a fork. Mix in the yogurt, nut butter, protein powder, and powdered peanut butter. Cut your other banana into slices, and add on top. Eat immediately, or cover and refrigerate overnight
Any sort of natural nut or seed butter will work, like peanut, almond, cashew, pistachio, walnut, sunflower seed, pumpkin seed, tahini, etc. Just make sure to buy (or make) any nut butter with just roasted nuts and salt, without any hydrogenated oils or added sugars.
I'm using vanilla whey here, but chocolate or any other flavor will do as well. You can also use casein instead of whey, but you need to add some more liquid (like water, milk, or non-dairy milk) since casein absorbs much more liquid than whey.
An unflavored protein powder will also work, just add some additional sweetener and flavoring. I'd go with 1/2 tsp (2.5 g) vanilla or almond extract, along with one of the following sweetener options:
To make this a non-bulking breakfast, keep the yogurt the same, and halve the rest of the ingredients. The recipe would then be the following:
I'm using vanilla whey here, but chocolate or any other flavor will do as well. You can also use casein instead of whey, but you need to add some more liquid (like water, milk, or non-dairy milk) since casein absorbs much more liquid than whey.
An unflavored protein powder will also work, just add some additional sweetener and flavoring. I'd go with 1/2 tsp (2.5 g) vanilla or almond extract, along with one of the following sweetener options:
- 1 tbsp (12 g) Granulated monk fruit
- 1 tbsp (20 g) Sugar free syrup
- 1/2 tsp (2.5 g) Liquid monk fruit
To make this a non-bulking breakfast, keep the yogurt the same, and halve the rest of the ingredients. The recipe would then be the following:
- 1 cup (226 g) Plain nonfat greek yogurt
- 2 tbsp (32 g) Natural peanut butter
- 1 scoop (30 g) Whey protein powder, vanilla
- 2 tbsp (12 g) Powdered peanut butter
- 1 medium (110 g) Banana, overripe
| Nutrient | Bulking Breakfast | Non-Bulking Breakfast |
|---|---|---|
| Calories | 1046 | 590 |
| Fat | 41.8 g | 21.3 g |
| Protein | 100.2 g | 61.8 g |
| Net Carbs | 66.4 g | 37.3 g |
| Fiber | 14.9 g | 7.4 g |
Nutrition Facts
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Servings: 1
Calories: 1046
------------------------------------------
Total Fat: 41.8g (54 %)
Saturated Fat: 8.6g (43 %)
Polyunsaturated Fat: 7.4g
Monounsaturated Fat: 18.4g
Cholesterol: 148mg (49 %)
Sodium: 464mg (20 %)
Total Carbohydrate: 81.3g (30 %)
Fiber: 14.9g (53 %)
Net Carbs: 66.4g
Total Sugar: 40.7g
Added Sugar: 0.0g (0 %)
Protein: 100.2g (200 %)
Total Fat: 41.8g (54 %)
Saturated Fat: 8.6g (43 %)
Polyunsaturated Fat: 7.4g
Monounsaturated Fat: 18.4g
Cholesterol: 148mg (49 %)
Sodium: 464mg (20 %)
Total Carbohydrate: 81.3g (30 %)
Fiber: 14.9g (53 %)
Net Carbs: 66.4g
Total Sugar: 40.7g
Added Sugar: 0.0g (0 %)
Protein: 100.2g (200 %)
------------------------------------------
Vitamin B12: 3.15mcg (131 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 655mg (50 %)
Iron: 3.44mg (19 %)
Magnesium: 327mg (78 %)
Potassium: 2092mg (45 %)
------------------------------------------Vitamin B12: 3.15mcg (131 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 655mg (50 %)
Iron: 3.44mg (19 %)
Magnesium: 327mg (78 %)
Potassium: 2092mg (45 %)
Glycemic Index:
39.9
Glycemic Load:
32.3
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