11 “Lazy Girl” Recipes for High-Protein Breakfasts to Lose Fat and Gain Muscle

• Health journalist Rachel Hosie has tested many easy, quick and protein-rich breakfast recipes.
• These 11 recipes are perfect for “lazy girls” who still want to lose weight and build muscle.
• They include oatmeal chocolate chip cookies, berry-flavored mousse, and baked oatmeal.

First of all “lazy girl” jobswho pay the bills but don’t become your identity, were all over TikTok.

Today, “#lazygirl” has over 295 million views, with daily “lazy girl” videos, hair tips, workouts and recipes to make life as easy as possible flooding the platform .

When it comes to Stay fit By working smarter rather than harder, Insider’s health reporters, including Rachel Hosie, wrote about this topic long before the “lazy girl” trend.

As Insider previously reported, to achieve or so-called body recompositionor one “tonic” listen, you need to be in a small calorie deficit to lose weight while still eating plenty of protein to maintain and build muscle. You must also do strength trainingand sleep and recover well, Dr. Mike Molloy, founder of M2 Performance Nutrition, previously told Insider.

Here are 11 dietitian-approved, high-protein recipes for “lazy” breakfasts to help you lose weight and gain muscle easily.

Rachel ate oatmeal since before they went viral on TikTok a few years ago. It’s basically oatmeal baked so that it turns into something cake-like and can be customized to your favorite flavors, like Banana bread, Apple cake, triple chocolate and raspberry brownie batterAnd blueberry muffin.

2. Protein pancakes

These pancakes contain oats and greek yogurt, which means they don’t have a rubbery texture like other protein pancake recipes. All you have to do is whisk all the ingredients together and fry for a few minutes on each side. You can also prepare the mixture in advance to save time in the morning.

Plus, adding fruit on top helps you get some of your five fruits a day and adds fiber to your diet.

3. Avocado Toast with Eggs and Turkey Bacon

Eating avocado toast won’t help you buy a house, or so they say, but it can be a great container for protein. Rachel adds eggs and sometimes Turkey bacon for protein and satiety, and dietitian Nichola Ludlam-Raine recommended using seeded bread to maximize your fiber intake in a previous Insider article.

4. Overnight Oatmeal

Another easy way to start your morning with high protein is overnight oats, because you prepare them the day before. Rachel always starts with a base of oats, Greek yogurt, protein powder, and almond milk, then adds whatever toppings she’s craving that day, whether it’s grated apple, pureed banana, raisins, peaches, chia seeds or cinnamon.

5. Greek yogurt parfait

This Greek yogurt breakfast parfait is probably the laziest girl’s lazy breakfast and is super quick to make in the morning; just put Greek yogurt and any add-ins you want in a bowl and eat! Rachel suggested trying granola, fruit, nuts or nut butter, while Ludlam-Raine said to watch out for granolas with high added sugar content.

6. Oatmeal Chocolate Chunk Cookies

You can eat biscuits for breakfast and still get your protein with them. healthy oatmeal and chocolate chunk cookies. Instead of flour and refined sugar, they contain oats, mashed banana and protein powder to make a sweet breakfast. Rachel eats hers with fruit and yogurt.

7. Peanut Butter Oatmeal Smoothie

Smoothies are great on a summer morning, but if they’re just fruits and vegetables, they tend not to be very filling. So, add ingredients like Greek yogurt, nut butters, protein powder, and, of course, oats to make smoothies heartier and increase your protein intake.

For this Peanut Butter Oatmeal Smoothie, simply blend milk, banana, raspberries, Greek yogurt, oats, and peanut butter in a blender, then add cinnamon and honey to taste.

8. Chia Protein Pudding with Strawberries and Almond Butter

Another overnight recipe, which can be boosted by adding protein powder. Mix chia seeds and milk of your choice, leave in the fridge overnight and add whatever you like in the morning. Rachel suggests honey, maple syrup, cocoa powder, fruit or nut butter.

This chia protein pudding with strawberries and almond butter The recipe includes fiber and one of your five strawberries a day, plus healthy fats from almond butter.

9. Whole Grain Bagel with Peanut Butter and Banana

Whole grain bagels release energy slowly so are a great start to the day, and adding healthy toppings means you can get plenty of nutrients before you leave the house.

Rachel recommends adding peanut butter and banana to your bagel. Ludlam-Raine said this was a great idea because the banana adds to the bagel’s fiber and, if it’s not very ripe, the banana’s less resistant starch “will support blood sugar management and nourish the good bacteria in your gut.” “.

10. Chocolate Chunk Banana Bread with Peanut Butter

By adding just the right amount of protein powder to your banana bread can give a soft, moist cake texture while providing you with plenty of protein and ensuring you stay fuller for longer. It’s best to prepare this breakfast the day before as it requires a little more work, but you basically just need to mix all the ingredients and bake them.

11. Cottage cheese mousse with berries

This berry cottage cheese mousse has just three ingredients: frozen raspberries, sugar-free jelly powder, and fat-free cottage cheese. Simply mix the jelly powder and cottage cheese, pour over the raspberries and let sit in the fridge overnight. This is a great option for those who want something sweet in the morning, while still providing plenty of protein from cottage cheese.