In my opinion, breakfast is one of the easiest meals to increase overall fiber intake – a nutrient that we often don’t prioritize despite decades worth of research showing numerous benefits. That’s why I’ve created this 21-day high protein and fiber breakfast challenge! These two work together to keep you full and energized and prioritizing them can be a game-changer for overall health.
The dietary guidelines were created to help Americans reduce their risk of chronic disease. Unfortunately, over 90% of Americans are not meeting the recommended daily fiber intake. This is a topic I am very passionate about. Therefore, I’ve put together this fun challenge with recipes that prioritize both protein and fiber with weekly grocery lists included!
The best part about this challenge is that most recipes are SO easy to meal prep and you’ll have a grab-and-go option on busy mornings. These breakfast options vary from just 5 minutes of prep to an hour of cooking time.
Why You Should Try This Breakfast Challenge
- It’s fun and will set you up for a successful day. This challenge is supposed to be fun and motivating while also making your busy mornings a little easier because breakfast is already prepped!
- Reduced risk of chronic diseases. Multiple studies have demonstrated that a high fiber intake reduces the risks of obesity, type 2 diabetes, cardiovascular disease, colon cancer and pre-menopausal breast cancer.
- A healthier gut microbiome. Fiber is one of the key components to better “gut health” which affects our digestive system, immune system, and even our mental health.
- Weight management. Both protein and fiber help to slow down the digestion of our food, keep us fuller for longer with some studies showing reduced appetite and lower overall caloric intake. Protein, specifically, is associated with positive changes in body composition.
- Increased antioxidant consumption. By prioritizing well-balanced breakfasts you will also be increase overall fruit and veggie consumption which has also been shown to reduce disease risk!
- Longevity. A meta-analysis of multiple studies found that a higher fiber intake was associated with a lower risk of death.
- Improved regularity.
21-Day Breakfast Challenge
Feel free to swap the days around where it makes sense for you. Or, find a recipe based on your preferences with a similar nutrient profile. Read over the entire breakfast challenge and plan some time to meal prep the night before. This breakfast challenege is designed for one person, however, check out each recipe and easily customize!
Week 1 Grocery List
- 2 cups old-fashioned oats
- 2 cups non-fat Greek yogurt, vanilla flavor (sub with Greek-style plant-based yogurt for dairy-free)
- 4 scoops protein powder, vanilla or unflavored
- 2 cups Almond Breeze, unflavored or vanilla
- 1 cup frozen mixed berries
- 1/2 cup chopped walnuts or pecans
- 4 tablespoons chia seeds
- 2 teaspoon honey
- 2 tablespoons Jell-O instant pudding mix, cheesecake flavor
- 1 cup chopped strawberries, fresh or thawed from frozen
- ½ tsp baking powder
- 1 banana
- 2 tbsp dark chocolate chips
- Cool whip or whipped cream, optional (but highly recommended)
- 8 large eggs
- 1 cup quinoa, cooked
- 1 cup cottage cheese
- 1 cup black beans, drained and rinsed
- 3/4 cup shredded Mexican-blend cheese
- 1 red bell pepper, diced small
- Chili powder, onion powder, garlic powder, salt and pepper
Day 1-2: Berry Cheesecake Overnight Oats
This creamy, delicious berry cheesecake overnight oats recipe is the perfect way to start your day. It’s an excellent source of protein, omega-3’s, fiber, iron and calcium! The secret ingredient? Instant Jell-O cheesecake pudding mix. If you’re gluten-free, sub with vanilla Instant Jell-O Pudding Mix. Make sure to make 2 servings of this recipe!
Day 3-4: Savory Quinoa Breakfast Bake
This extremely filling quinoa breakfast bake reminds me of a mix between baked oatmeal and a frittata. It’s packed with protein, fiber, vitamin D, iron and calcium to provide you with fuel and energy all morning long! Creamy cottage cheese, protein-packed eggs, fiber-rich black beans, and nutty quinoa with Mexican-inspired flavors. This recipe makes 4 large servings.
Day 5-6: Chia Breakfast Bowl
Chia breakfast bowls are an excellent source of fiber, a nutrient often lacking in most diets. This option is super simple to meal prep but requires refrigeration to create a thick and creamy pudding consistency. It’s topped with berries, chopped nuts and honey for a delicious and refreshing bite!
Day 7-8: High Protein Baked Oats (PCOS Nutritionist Alyssa)
To add some variety to the week, try this baked oatmeal which can be made ahead of time. On busy mornings, you can simply reheat it in the microwave for 30-60 seconds or until warmed through.
Week 2 Grocery List
- 16 eggs
- 1 red bell pepper
- 1 green bell pepper
- One 4 oz. can diced green chiles
- Olive Oil
- 2 tsp. Spike seasoning
- 10 Mission Carb Balance low-carb tortillas
- 2 cups grated cheese
- 4 ounces Lifeway mixed berry kefir, or preferred kefir
- 3 cups Fairlife non-fat milk, or preferred milk
- 1 medium ripe banana
- 3/4 cups frozen mixed berries
- 4 tablespoons chia seeds
- 1/2 cup spinach
- 1 scoop vanilla or unflavored protein powder
- Honey
- 1 cup rolled oats
- 3/4 cup steel-cut oats
- 1 cup vanilla Greek yogurt
- 1/2 cup plain Greek yogurt
- 1 tablespoon vanilla extract
- 3 tablespoons maple syrup
- 1/4 cup chopped pecan
- 2 tablespoons brown sugar
- Chili powder, cumin, garlic powder
- 1 cup of pico de gallo
- 14.5 ounce can black beans
- 4 ounces shredded cheddar cheese
- 1 medium avocado
- Salsa verde
- Cilantro, sliced limes optional
Day 9-10: Egg Burritos (Kalyn’s Kitchen)
A filling burrito made with low carb, higher fiber tortillas. This recipe makes 10 burritos but in this breakfast challenge it’s only listed for 2 days. This is where you can 1) individually freeze the burritos for future meals or 2) sub other recipes from this challenge with a burrito!
Day 11: Banana Berry Kefir Smoothie
This smoothie is creamy, thick, sweet and tangy – and makes for a refreshing, well-balanced breakfast. Kefir is comparable to a drinkable yogurt that tastes great in smoothies with 12 different probiotic strains! This recipe makes 2 servings so you can either make 1/2 the recipe or someone else in your household can have the other serving.
Day 12-13: Maple Pecan Brown Sugar Overnight Oats
A super cozy and delicious brown sugar overnight oats with maple syrup and chopped pecans. This recipe has a Greek yogurt base, which makes it not only super thick and creamy but high in protein without the addition of protein powder {Gluten-Free and Dairy-Free Friendly}.
Day 14-15: Vegetable Oats (Summer Yule)
A flavor-packed, Mexican-style oatmeal topped with eggs, black beans, avocado slices, salsa and pico de gallo. This recipe makes 3 servings – meal prep all the components except for the egg and avocado for the next day for best results.
Week 3 Grocery List
- 1 cup uncooked quinoa
- 1 14-oz can of full fat coconut milk, can sub with lighter coconut milk
- 5 scoops vanilla protein powder
- 1 tablespoon brown sugar
- 1/4 cup chopped nuts
- 8 ounces Lifeway Mixed Berry Kefir, or preferred kefir
- 2 cups frozen mixed berries
- 1 1/2 cups rolled oats
- 3 tablespoons chia seeds
- 1 fresh lemon, or the juice of 1/2 lemon
- 1 tablespoon honey
- 1/2 cup liquid egg whites
- 1/2 cup plus 2 tablespoons unsweetened almond milk
- 1/4 teaspoon cinnamon
- 1/2 cup fresh or frozen blueberries (or other preferred fruit)
- Drizzle of natural peanut butter
- Hemp Hearts
- 5 low-carb whole wheat Mission tortillas
- 10 large eggs
- 1 1/4 cups black beans, drained and rinsed
- 1 1/2 cups shredded Mexican-blend cheese
- 4 tablespoons diced jalapenos, fresh or canned
- Avocado spray or olive oil
- Garlic powder, salt and pepper to taste
- 1 cup plain Greek yogurt
- 2 medium avocados
- Diced tomatoes or pico de gallo
Day 16-17: Quinoa Breakfast Bowl with Coconut Milk
A deliciously creamy, high protein quinoa breakfast bowl made with coconut milk. Easy to meal prep with so many variations to add some variety to your breakfast {Vegan and Gluten-Free}. Sprinkle with chia seeds or top with frozen raspberries to increase the fiber intake!
Day 18-19: Lemon Berry Kefir Overnight Oats
An overnight oats recipe with lemon + berries + honey, which is so refreshing and one of my favorite flavor combinations. The mixed berry kefir adds a lot of flavor and contains 12 probiotic strains! Lifeway kefir is also 99% lactose-free!
Day 20: Macro-Friendly Oatmeal (Haute & Healthy Living)
A super quick and healthy oatmeal that provides a good balance of protein and fiber. The best part? It’s an easy, microwave-friendly recipe that takes less than 10 minutes to make. Ideal for busy mornings!
Day 21+: High Protein Breakfast Burrito
A delicious high protein breakfast burrito packed with healthy ingredients and bursting with Mexican-inspired flavor. The addition of black beans, Greek yogurt, shredded cheese and a low-carb tortilla in this recipe creates a nutritionally well-balanced meal.
More Resources:
— 20 Recipes High in Protein and Fiber
— High Protein and Fiber Snack Guide
— High Protein and Fiber Adult Lunchables
— High Protein and Fiber Dense Bean Salads
— 12 Days of Christmas Challenge
What Did You Think?
Like I said earlier, I am all about helping others create well-balanced meals with a good balance of protein and fiber. There is just something about a challenge that gets you motivated, don’t you think? Grab a friend to help you stay accountable and hopefully you both will develop new, healthy habits that last a lifetime.
Or, at the very least, find a recipe or two that you can throw into your meal rotation. If you completed this challenge, which of these recipes will you be making again?
