High-Protein Breakfast Bowl for Fighters

Start your training day right with this nutrient-dense breakfast bowl that provides sustained energy and supports muscle recovery.

Ingredients:

• 1 cup cooked quinoa or oatmeal
• 3 scrambled eggs or 1 cup Greek yogurt
• 1/2 avocado, sliced
• 1 cup mixed berries
• 2 tablespoons almonds or walnuts
• 1 tablespoon honey
• Pinch of cinnamon

Instructions:

1. Prepare Base: Cook quinoa or oatmeal according to package directions. For a creamier texture, use milk instead of water.

2. Protein Component: If using eggs, scramble with a touch of olive oil until fluffy. If using yogurt, choose full-fat Greek yogurt for better satiety.

3. Assembly: Place your base in a large bowl. Top with protein source, avocado slices, and berries.

4. Add Crunch: Sprinkle nuts on top for healthy fats and texture.

5. Finish: Drizzle with honey and dust with cinnamon.

Nutritional Benefits:

• Protein: 30-35g (supports muscle repair)
• Complex Carbs: Sustained energy for training
• Healthy Fats: Supports hormone production
• Antioxidants: Berries aid recovery

Timing: Eat 1.5-2 hours before morning training for optimal digestion and energy availability.

Variations:

• Add banana for extra carbs before intense sessions
• Use protein powder mixed into oatmeal for additional protein
• Swap berries for apple slices with almond butter

This breakfast provides approximately 500-600 calories with a balanced macronutrient profile perfect for fighters in training.