THE PULSE

Start your day strong and set yourself up for success all day with a protein packed breakfast. These meals are not only delicious but also packed with protein to support your gains! 

Quinoa Breakfast Bowl with Spinach and Feta 

Ingredients 

• 1 cup cooked quinoa 
• 1 cup fresh spinach leaves 
• 2-3 tablespoons crumbled feta cheese 
• 1 tablespoon olive oil 
• Salt and pepper to taste 
• Poached or fried egg 
• Optional toppings: cherry tomatoes, sliced avocado, hot sauce 

Instructions 

• Heat olive oil in a skillet over medium heat. 
• Add fresh spinach leaves and sauté until wilted. 
• Add cooked quinoa to the skillet and stir to combine with spinach. 
• Season with salt and pepper to taste. 
• Transfer the quinoa and spinach mixture to a bowl. 
• Top with crumbled feta cheese, egg and any optional toppings of your choice. 

Spinach and Feta Omelet 

Ingredients 

• 2 large eggs 
• Handful of fresh spinach leaves 
• 2 tablespoons crumbled feta cheese 
• Salt and pepper to taste 
• 1 teaspoon olive oil  

Instructions 

• In a bowl, whisk together the eggs, salt, and pepper. 
• Heat olive oil in a non-stick skillet over medium heat. 
• Pour the egg mixture into the skillet and swirl to spread evenly. 
• Cook for 1-2 minutes until the edges start to set. 
• Sprinkle spinach leaves and crumbled feta cheese over half of the omelet. 
• Fold the other half of the omelet over the filling. 
• Cook for another 1-2 minutes until the cheese melts and the omelet is cooked through. 
• Serve hot with a side of fresh fruit or whole-grain toast. 

Protein French Toast 

Ingredients 

• 2 slices whole-grain bread 
• 2 large eggs 
• 1/4 cup milk (dairy or plant-based) 
• 1 teaspoon vanilla extract 
• 1 scoop protein powder (vanilla or unflavored) 
• 1 teaspoon cinnamon 
• Cooking spray or olive oil for greasing the skillet or pan 

Instructions 

• In a shallow bowl, whisk together eggs, milk, vanilla extract, protein powder, and cinnamon until well combined. 
• Heat a non-stick skillet or griddle over medium heat and lightly grease with cooking spray or butter. 
• Dip each slice of bread into the egg mixture, making sure both sides are evenly coated. 
• Place the coated bread slices onto the skillet and cook for 2-3 minutes on each side until golden brown and cooked through. 
• Serve hot with a drizzle of sugar free maple syrup, fresh berries, or a dollop of Greek yogurt for extra protein.