Fitness girl teaches you 3 low-calorie, high-protein satisfying breakfasts! DIY is easy to make, you won’t want to wipe your mouth

★High protein taro egg rolls

Calories 288 kcal | Carbohydrates 19 g | Fat 15 g | Protein 19 g (The above values ​​are for 1 serving.)

Ingredients for high-protein taro paste (2 servings):

Taro…100g (cut into pieces)

Anhydrous butter…5g (for milky flavor)

Coconut sugar…10g

Fresh milk or plant milk…30ml

Original high protein powder (whey)…10g

Egg roll ingredients (2 servings):

2 eggs (beaten into egg liquid)

Anhydrous butter…2.5g (for frying eggs)

High protein taro paste…1 serving

Taro paste method:

1. Put the taro into a container, add water until it just covers the taro, and steam it in an electric rice cooker.

2. After taking out the cooked taro, filter out the water and mash it into a paste with a fork.

3. Add the remaining ingredients and mix well.

practice:

1. Put the butter in a frying pan, heat the pan, pour in the egg liquid, and rotate the pan evenly so that the egg liquid spreads evenly on the bottom of the pan.

2. Wait for the bottom of the egg skin to solidify. When the egg liquid on top is about 80% cooked, pour in the taro paste and spread it evenly with a spoon.

3. Use a spatula to carefully roll up the egg skin and you’re done!

Cooking Tips:

You can also add all 2 portions of taro paste, which will make it more satisfying! The nutritional value of the whole portion (2 portions of taro paste + 1 portion of egg roll) is approximately: calories 400kcal, carbohydrates 39g, fat 16g, protein 26g.

★Blueberry Yogurt Toast Egg Roll

Calories 261 kcal | Carbohydrates 14.4 g | Fat 11.3 g | Protein 14 g (The above values ​​are for 1 slice, excluding oil and blueberries.)

Material:

1 egg (beaten into liquid)

Olive oil...a little

Walnut toast…about 40g (1 piece)

Sugar-free yogurt…70g

Blueberries…about 20g

practice:

1. Soak both sides of the toast evenly in the egg liquid.

2. Pour a little olive oil into the pan, heat the pan slightly, and fry the toast on both sides until golden brown.

3. Add yogurt and blueberries, roll it up and it's done.

★Berry chia seed pudding

Calories 279 kcal | Carbohydrates 17.3 | Fat 11.3 g | Protein 27 g

Ingredients (for 1 person):

Unsweetened almond milk…about 184g (3/4 cup) Almond milk can be replaced with other milks (calories and nutrition will be different).

Greek yogurt…about 200g (3/4 cup)

Chia seeds…about 30g

Maple syrup…about 10g (or other sweeteners such as honey)

Vanilla extract…about 2g (optional)

Blueberries…50g

Strawberry…100g

practice:

1. Blend almond milk, half of the yogurt, chia seeds, half of the blueberries, half of the strawberries, maple syrup and vanilla extract in a blender.

2. Pour the mixture from step 1 into a container or bowl and place in the refrigerator for at least 60 minutes or overnight.

3. When ready to eat, add the other half of the yogurt, blueberries and strawberries.

#You can add your favorite decorative ingredients on the surface, such as coconut chips, nuts, oatmeal, etc.

This article is from the book "Delicious Fitness Bento Cooking Class: 54 Selected Recipes from the Popular IG Fitness Cooking Girl, Bento Regular Dishes x Hearty Brunch x Energy Snacks, No Dieting, No Starvation, No Pressure to Transform Your Body" by Happiness Culture