When I started lifting weights a few years ago, I knew I needed to increase my protein intake to support muscle growth. Fast forward to current state - I find it easy to hit 100 grams a day! Here are a few staples that help me jumpstart my day with about 25-40 grams.
Overnight oats - mix whole oats with milk and chia seeds overnight, and I will add protein powder & collagen to the mix in the morning.
Egg Bites - mix a variety of vegetables, protein (ground meat, bacon, deli meat, cheese) with eggs and a splash of milk. Bake at 350 until fully cooked (about 30 minutes). I typically add a nut butter and fruit on the side as well.
Protein bowls - mix ice, frozen banana, frozen rice cauliflower, milk and a scope of protein powder. The BEST bowls I've made are with PEScience protein/casein mix. I'll top with cacao nibs, cereal, or fruit.
Protein pancakes or waffles - I love the Kodiak brand (Costco sells it), I'll prepare a batch and reheat in the air fryer. This one is topped with greek yogurt, ground flax & chia seeds.
Cottage cheese bowls - I'll mix cottage cheese, protein powder, a splash of milk, collagen powder and top with peanut butter, cereal, and fruit.
