High-Protein Breakfast Power Bowl (42g Protein)
Tired of the mid-morning energy crash? This breakfast bowl is your secret weapon. Packed with 42g of protein, it'll keep you energized and satisfied until lunch - no willpower required.
Nutrition Facts (Per Serving)
Calories: 485
Protein: 42g
Carbs: 38g
Fat: 18g
Fiber: 8g
⏱️ Prep Time: 10 minutes
🍳 Cook Time: 5 minutes
🍽️ Servings: 1
Ingredients
Base Layer:
- ½ cup cooked quinoa (warmed)
- 1 cup fresh baby spinach
Protein Layer:
- 3 large eggs, scrambled (21g protein)
- 1 scoop Genepro unflavored protein powder mixed into eggs (15g protein)
- 2 tbsp cottage cheese (3g protein)
Toppings:
- ½ avocado, sliced
- ½ cup cherry tomatoes, halved
- 2 tbsp hemp seeds (3g protein)
- Fresh cilantro
- Hot sauce or salsa (optional)
Instructions
- Prep your base: Warm quinoa in microwave for 30 seconds. Layer spinach in your bowl, top with warm quinoa (the heat will slightly wilt the spinach).
- Make power-packed scrambled eggs: Crack eggs into bowl. Add Genepro powder and whisk until fully incorporated (no clumps). Heat non-stick pan over medium heat with small pat of butter or spray. Pour in egg mixture, cook gently, stirring occasionally until soft scrambles form (about 3-4 minutes).
- Assemble your bowl: Place scrambled eggs on top of quinoa-spinach base. Add dollops of cottage cheese around the bowl.
- Add toppings: Arrange avocado slices, cherry tomatoes, and sprinkle hemp seeds over everything. Garnish with fresh cilantro. Add hot sauce or salsa if desired.
- Enjoy immediately: Best eaten warm while eggs are fresh.
👩🍳 Chef's Tips
Protein powder trick: Mix Genepro directly into raw eggs before scrambling. The powder disappears completely - no texture change, no flavor. It's how you sneak in an extra 15g of protein without even noticing.
Meal prep version: Cook quinoa in batches on Sunday. Portion into containers with spinach. In the morning, you're just making eggs and adding toppings. Total time: 7 minutes.
Budget-friendly swap: Replace hemp seeds with sunflower seeds (still adds crunch, costs less). Use 4 whole eggs instead of adding protein powder if you prefer (though you'll get about 28g protein total vs 42g).
Make it dairy-free: Skip the cottage cheese, add an extra ¼ avocado for creaminess.
Storage: Don't assemble ahead - eggs don't reheat well. But you can prep all components separately and assemble fresh each morning.
Why This Recipe Works for Energy
Here's what makes this breakfast different from your usual morning meal:
The 42g protein advantage: New research shows that women over 40 need around 25-30g of protein per meal to effectively build and maintain muscle. This bowl delivers that - plus extra - right when your body needs it most.
Blood sugar stability: That combination of protein, healthy fats (avocado, hemp seeds), and fiber (quinoa, spinach) means your blood sugar stays steady. No 10am crash. No desperate need for that second coffee.
Sustained energy release: While a carb-heavy breakfast (think: bagel, orange juice) spikes your energy fast then drops it hard, protein-based meals provide steady fuel for hours. Think of it like logs on a fire instead of kindling.
The thermic effect boost: Your body actually burns more calories digesting protein than it does processing carbs or fat. Starting your day with 42g of protein literally revs up your metabolism. Research shows protein has a 15-30% thermic effect - meaning your body uses energy just to process it.
This isn't just breakfast. It's your foundation for an energized day.