High-Protein Breakfast Plates

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🍽️ HOW I BUILD MY HIGH PROTEIN BREAKFAST PLATES

My go-to formula:

1 protein + 1 carb + 1 fat + optional fruit or gut-health add-on

This keeps breakfast balanced, and filling, without overthinking it.

🥚 PROTEIN OPTIONS

(I usually build my plate around 1–2 of these)

    •    Egg whites — Bob Evans (grocery store)

    •    Whole eggs (over-easy or scrambled) — any grocery store

    •    Italian chicken sausage — Aidells (Costco or grocery store)

    •    Breakfast sausage links — Amylu (Costco)

    •    Turkey bacon — Columbus (Costco)

    •    Egg bites — Costco (Kirkland brand)

    •    Oikos Protein Yogurt (15g protein) — Oikos (grocery store)

    •    High-protein oatmeal — Simple Truth (Kroger / Fred Meyer)

    •    High-protein bagel — Thomas’ (grocery store)

⸻

🍞 CARB OPTIONS

(I rotate these based on appetite + activity level)

    •    Sourdough bread — local bakery or grocery store

    •    Toast (sourdough or multigrain) — grocery store

    •    Hash browns — Trader Joe’s

    •    Oatmeal — Simple Truth (Kroger / Fred Meyer)

    •    Berries (raspberries, blackberries, blueberries) — Costco or grocery store

    •    Pomegranate Arils — Costco

⸻

🥑 FAT OPTIONS

(Usually 1 fat source per plate)

    •    Avocado (½) — grocery store

    •    Butter or ghee (for toast / eggs) — grocery store

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🌿 GUT HEALTH / EXTRAS

(These show up on my plates a lot)

    •    Sauerkraut — Costco or grocery store

    •    Cinnamon (on yogurt or oats) — pantry staple

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