BERRY PROTEIN SHAKE
You’ll Need: Water, raw spinach, frozen mixed berries, plain low-fat yogurt, vanilla vegan protein powder
Protein Punch: 27 grams
Nutrition: 354 calories, 4.6 g fat (1.2 g saturated) 338 mg sodium, 48 g carbs 14 g fiber, 28 g sugar
Don’t be scared off by this shake’s high sugar count—nearly all of the sweet stuff is coming from the berries, a fruit that’s filled with fat-blocking chemicals called polyphenols.
Here’s how to prepare the drink: In a blender, combine 12-ounces of water with a cup of spinach, two cups of frozen berries, a half-cup of plain low-fat yogurt and a scoop of protein powder. Combine until smooth.
AVOCADO TOAST WITH COTTAGE CHEESE AND TOMATOES
You’ll Need: Ezekiel bread, low-fat cottage cheese, avocado, tomato, ground pepper
Protein Punch: 31 g protein
Nutrition: 400 calories, 12 g fat (3.4 g saturated) 700 mg sodium, 51 g carbs, 12 g fiber, 3 g sugar
We told you earlier that toast was a no go, but this isn’t your typical bread-based breakfast. Made with protein-filled sprouted grain bread and cottage cheese, this meal provides as much of the muscle-builder as nearly four cups of milk! To prepare this savory dish, lay two bread slices out on a plate, top each one with a quarter-cup of cottage cheese, and sprinkle with pepper. Top the cheese with a few slices of tomato and avocado (about a quarter of the fruit), then season with another dusting of pepper.