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  • Writer's pictureRay

My Favorite High-Protein Breakfast Recipe

South of the Border Breakfast Omelet (Serves 4)

  • 8 eggs

  • 1 avocado, peeled and cut into slices

  • 1 can black beans, drained

  • 1/2 cup feta or cheddar

  • 1/4 tsp cumin

  • Juice from 1 lime

  • Salt and pepper

  • Jalapeno slices (optional)

  • Grilled chicken breast (optional)

  • Pico de gallo (optional)


  1. Put black beans, cumin, lime juice and jalapenos in a food processor and mix to your desired consistency. Add a little water if the mixture is too thick.

  2. Heat up a small nonstick skillet with cooking spray, canola oil or avocado oil.

  3. Break the eggs in a bowl and beat them, adding salt and pepper if desired. Depending on how well you can divide by looking, you can either beat all eggs at once or do two at a time (you need 2 eggs for each omelet).

  4. Add the eggs to the pan, stirring gently and lifting from time to time to allow eggs to cook through.

  5. Add a quarter of the black beans, cheese and grilled chicken slightly off center. Fold one side of the eggs over this mixture using the spatula and slide the finished omelet onto a plate.

  6. Place some avocado slices on top along with the pico de gallo and extra cheese.

Incredible High-Protein Lunch Ideas

What you make for lunch is probably going to depend on where you are. If you’re rocking out from your home office, then I would recommend going all out with a delicious high-protein salad such as citrus-lime chicken salad with sweet potato chunks and peanuts.

When you have to take lunch to the office, go with a salmon pita made with canned salmon, Greek yogurt, dill, lemon juice and a dash of horseradish. Keep the salad in a separate container and fill the pita halves when it’s lunchtime.

In the mood for something warm and filling? Learn to love your mason jars and enjoy homemade soup for lunch. Try Thai red curry and coconut chicken soup with spiralized sweet potatoes and cooked egg. Everything fits easily to your mason jar for fast heating and serving.

Dinners That Eliminate the Need for Midnight Snacking

Many family favorites have lots of protein, and they can be healthy with a few minor adjustments. One thing my clients are shocked by is that burgers can absolutely be nutritious — if you grill them yourself instead of running through a drive-thru.

And you have endless options to make your kids happy and slim your waistline: lean hamburger, skirt steak, grilled chicken, spice-rubbed turkey breast, fresh fish or lean pulled pork. Go big on the burger to max your protein.

Hold the mayo and add romaine lettuce, tomato slices, cheddar cheese, avocado, fresh basil, tzatziki sauce, garlic-ginger sauce or other toppings. Instead of reaching for French fries, make some sweet potato wedges. They taste amazing whether you bake them or air-fry them.

Easy High-Protein Meal Additions

Eggs, black beans, cheeses, avocados and lean meats are great sources of protein. Aim to get between 15 and 30 grams of protein for every. This can give your metabolism a huge boost in the morning and help you stay satisfied at night so that big bowl of ice cream isn’t as tempting.



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