@cookingforpeanuts QUICK EASY HIGH-PROTEIN BREAKFAST. No eggs or protein powder. Because skipping breakfast can take a toll on muscles and bones! INGREDIENTS: š1 cup Greek-style yogurt š1 cup raspberries š1 tablespoon pumpkin seed (https://cookingforpeanuts.com/links/) š1 tablespoon chia seeds (ground)
NUTRITION BREAKDOWN: š„£Kite Hill Greek-Style Yogurt (1 cup): Calories: 225 Protein: 25.5 g Calcium: 73.5 mg Magnesium: 15 mg Fiber: 1.5 g
š„£Pumpkin Seeds (1 tbsp): Calories: 37 Protein: 2.3 g Calcium: 3.8 mg Magnesium: 42 mg Fiber: 0.5 g Ā š„£Chia Seeds (1 tbsp): Calories: 58 Protein: 2 g Calcium: 76 mg Magnesium: 95 mg Fiber: 5 g
š„£Raspberries (1 cup): Calories: 64 Protein: 1.5 g Calcium: 30 mg Magnesium: 27 mg Fiber: 8 g
šļøNotes: 1-Chia seeds are rich in ALA, but only a small amount gets converted to the active forms your body usesā EPA and DHA. I take a vegan omega 3 supplement. See my website linked in bio for a solid option! 2-Use any Greek-style yogurt as they're protein-rich. There's some evidence that dairy reduces the absorption of flavanols from berries but some studies show synergistic effects of the prebiotics in fruit with the probiotics in the yogurt. It's complex!
