Sunday, June 4, 2017

6 Protein-Packed, Make-Ahead Breakfasts for Busy Mornings

Good morning and happy Monday to you!

If your mornings are crazy-busy, you might think it’s basically impossible to make a healthy breakfast before dashing out the door. When you’re juggling multiple things at once in the morning, eating a balanced breakfast can be a bit of a challenge, especially if you’re trying to pack something to take with you. But if you devote a little prep work the night before or over the weekend, it’s easier than you think! Making your breakfast ahead of time means that you’ll have a nutritious, delicious, and, in today’s case, protein-packed meal waiting for you first thing in the morning. This, of course, makes for a stress-free and healthy way to start your day! Read on for SIX awesome recipes to add to your breakfast routine!

Strawberry Cheesecake Overnight Oats
This recipe for Strawberry Cheesecake Overnight Oats is like having (cheese) CAKE for breakfast! You’ll love the texture of oats combined with fresh strawberries and crushed graham crackers. Simply prep a batch of these at night and you have breakfast for a few days all ready to go. Just grab a spoon and dive in! A delicious breakfast on-the-go as never been so easy (or tasty)!

Makes 2 servings


  • 1.33 cups cottage cheese
  • 2/3 cup rolled oats
  • 1/3 cup low-fat milk
  • 1 cup strawberries, chopped
  • 1 graham cracker sheet, crushed

Directions: Combine cottage cheese, rolled oats, milk, and strawberries in a mixing bowl. Divide between two containers with lids and then sprinkle graham cracker crumbles between the two containers. Store in the fridge overnight. The next morning, grab a spoon and dig in!

Overnight Peanut Butter Protein Oats

You guys know how much I love peanut butter. It’s kind of an addiction, and I almost always have some sort of nut butter with every meal of the day. Breakfast is no exception! 🙂 This recipe is perfect for steamy summer mornings and couldn’t be easier to make! Tip: Try these oats as a snack– just divide the recipe in half. So good!

Healthy Broccoli & Parmesan Hash Brown Bake

This recipe is incredibly easy and, oh, so delicious! I like to make a batch on Sunday and then breakfast is set for the week! The egg bake is packed with protein, flavor, and veggies, which is the perfect trio to jumpstart your day. If you’re dashing out the door, simply reheat a piece of egg bake, toast two slices of bread or an English muffin, and make a quick breakfast sandwich. In less than 2 minutes, you’ll have a nutritious breakfast!

Totally Customizable Quarter Cup Protein Muffins

These muffins are bursting with protein – 12 grams per muffin, to be exact! Just grab your 1/4 cup measuring cup, mix up the ingredients below, and then pop the batter in the oven. The “base” recipe works with just about any favorite mix-ins… everything from dried cranberries and dark chocolate chips to shredded coconut and chopped walnuts. Anything goes!

A Big Fluffy Bowl of Paleo “Oatmeal”

I love eating a big bowl of oatmeal for breakfast in the morning – it’s so warm and comforting. This Paleo “oatmeal” satisfies my love for oatmeal, but also provides a protein boost to my breakfast! This recipe calls for bananas, egg whites, almond milk, vanilla, nuts, and more. The best part? You can totally customize this recipe by adding any (and all!) of your favorite traditional oatmeal toppings. YUM!

Pumpkin Spice Protein Bake

This Pumpkin Spice Protein Bake is so easy to make (just blend and bake), so it’s the perfect make-ahead breakfast for hectic mornings (or low-key weekends). All you need to do is reheat a piece or two in the morning. But the best part about this recipe is just how delicious and satisfying it is for starting your morning off on the right foot. Made with rolled oats, pumpkin, eggs, cottage cheese, and walnuts, it’s a wholesome, nutritious, and balanced way to start your day!


Question of the Day

What’s your favorite on-the-go breakfast?

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Weekend Things

We just wrapped up a smashing great weekend!! Lots of great weather, friends, family, and fun.

On Friday night we went to a friend’s house for a birthday cookout where there were burgers, yard games, and good conversation.

On Saturday morning we had eggs, toast, and cherries.

Thomas started on the all-day project of replacing our side door. It was the original to the house, not insulated, not tempered glass, and opened into a wall, so a new one (especially when he could DIY it) was a big improvement. We also have a snazzy new deadbolt and handle.

He literally ripped out the threshold (and I was very nervous watching that we wouldn’t have a door by bedtime) but he assured me he had done this plenty of times. The old house’s cinderblock wall made the job take a lot longer than anticipated, but he finally got it right, and the new door is awesome! Still needs trim and paint, but she’s secure!

Meanwhile, I made us sandwiches for lunch and had some kombucha our neighbor brought over.

Mazen went to a party with the neighbors for lunch and came home looking like a vampire!

That afternoon we went to Random Row for a party hosted by Vie, my friend Lynsie’s company. She creates meal plans based on the sales at major grocery stores to help folks save money on their grocery bill while focusing on cooking real food in their kitchens with gourmet recipes. And her recipes are amazing!

Sarah helped Lynsie plan the party, and they had a wonderful spread of make-your-own grain bowls and sliders for the grown-ups, and a great kids table too!

I loved how healthy and delicious the buffet was!

For the kids they had turkey pinwheels, fruit salad, roasted banana smoothies and sunbutter sammies.

I had a lager on a hot sunny day : )

Remarks from the team on their passion project:

Playing pet snake is not my favorite activity. This guy is so real I can barely get near him! Mazen has him on a “leash” made of dental floss that is so invisible it looks like the snake is really slithering away. EEEK.

Since I had had a small dinner around 4:30, I didn’t need much more that night. Thomas had been working hard all day and ordered pizza, so I had a slice of Rialto around 8.

Back atcha with our Sunday recap (which was a full day of pools and parties!) in the morning : )

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Weekend Link Love – Edition 455

weekend_linklove in-lineRESEARCH OF THE WEEK

Coffee boosts your workout, even if you drink the stuff all the time.

Farming selected for genetic variants that increase conversion of plant fats into long-chained fats.

New mummy data reveals that ancient Egyptian genetics were more closely related to Middle Eastern and European populations than Central African ones.

Sherpas possess genetic adaptations that increase energy generation in low-oxygen environments.

Giving violent and aggressive boys a multi-micronutrient supplement makes them less violent and aggressive.

In adults with IBS and depression or anxiety, a probiotic may reduce symptoms.

Your brain is protecting you from sick people before “you” are “aware” they’re even sick.



Episode 171: Genevieve Howland: Host Elle Russ chats with Genevieve Howland about natural pregnancy, childbirth, and parenting.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

Food: more than just nutrients.

To attract women, men should eat lots of garlic and enough carrots to turn their skin yellow.

The fascinating history of the banana babies.


India is getting wealthier and more diabetic.

Overworked doctors can’t keep up with the literature, so it’s up to you.


Fred Kummerow, one of the first researchers to question the sanity of filling our diets with artificial trans-fats (and a major butter lover/vegetable oil hater), just passed away at the ripe old age of 102.

OJ consumption is down, and it’s hurting Brazilian orange farmers.

Millennials aren’t eating at chain restaurants, and it’s hurting Applebee’s.

Meet Iron Grandpa.

Cows have been eating Skittles.

Seafood, now with microplastics.

A new milk-sharing app helps British mothers exchange breastmilk.

I hear Google’s interview process culminates in a 20-rep set of front squats at bodyweight.


Concept I’m pondering: The stress-reducing effects of fractals.

I’m somehow not surprised: CRISPR likely causes hundreds of unintended mutations.

Article I’m loving: How Adrian Ballinger Summited Everest Without Oxygen.

Japanese news I enjoyed: They need more ninjas.

I’ve always said this: Wasp nests don’t belong in vaginas.



One year ago (June 4– June 10)


They’re the only place I can find chicken hearts.

– Not exactly sure why, but this comment from bill really hit home.


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