High-Protein Overnight Oats

A quick, make-ahead breakfast with 30+ grams of protein and carbohydrates to help fuel your morning. Prep it the night before and grab it from the fridge when you're ready to go.

Prep time: 5 minutes

Chill time: At least 5 hours
Servings: 1

Ingredients

  • ½ cup old-fashioned rolled oats

  • 1 scoop protein powder (optional)

  • ½ tbsp chia seeds

  • ½ cup milk

  • ¼ cup plain Greek yogurt (or coconut yogurt)

  • 1-2 tsp maple syrup or honey, optional

Directions

  1. Add the oats, protein powder, and chia seeds to a jar or container.

  2. Add the milk, Greek yogurt, and maple syrup or honey.

  3. Stir well until everything is combined and there are no clumps of protein powder.

  4. Cover and refrigerate overnight, or for at least 5 hours.

  5. In the morning, add your favourite toppings and enjoy!

Try Different Flavour Profiles

  • Strawberries and Cream: Use vanilla protein powder and add sliced strawberries. Top with a spoonful of Greek yogurt or whipped topping.

  • Chocolate Peanut Butter Banana: Use chocolate protein powder. Add 1 tbsp peanut butter and sliced banana. For extra crunch, sprinkle with a few mini chocolate chips.

  • Peanut Butter & Berry: Use vanilla protein powder. Add 1 tbsp peanut butter and fresh berries or 1 tbsp jam.

  • Apple Cinnamon: Add diced apple, cinnamon, and a drizzle of maple syrup. For extra crunch, add chopped walnuts or pecans.

Athlete Tip

Make breakfast easier: Prepare several servings at once and keep them refrigerated so you have a quick breakfast ready to grab on busy mornings.

Need more fuel? Add extra fruit, granola, nut butter, or another source of carbohydrates, especially if you have a hard training session or game later in the day.

Nutrition

Approximate; will vary depending on the milk, protein powder, and toppings you choose.

  • Calories: ~371 kcal

  • Carbohydrates: 41 g

  • Protein: 37 g

  • Fat: 8 g

  • Fiber: 7 g

Breakfast Smoothie

A nutrient-packed breakfast smoothie with carbohydrates, protein, healthy fats, and fibre to help fuel your morning and keep you satisfied. Blend it up in minutes for an easy breakfast at home or on the go.

Prep time: 5 minutes
Servings: 1

Ingredients

  • ½ cup quick or instant oats

  • 1 cup milk (or dairy-free milk)

  • 1 cup frozen mixed berries

  • 1 cup plain Greek yogurt (or coconut yogurt)

  • ½ frozen banana

  • ¼ avocado

  • 2 tbsp hemp hearts

  • 1-2 tsp maple syrup or honey, optional

  • Ice, as needed

Directions

  1. Add all ingredients to a blender.

  2. Blend until smooth and creamy.

  3. Add a splash of more milk if the smoothie is too thick.

  4. Taste and add maple syrup or honey if you would like it sweeter.

  5. Pour into a glass and enjoy!

Try Different Flavour Profiles

  • Chocolate Banana: Add 1 tbsp cocoa powder and use chocolate protein powder or chocolate milk for a richer smoothie.

  • Peanut Butter Berry: Add 1 tbsp peanut butter and use mixed berries for a creamy, nutty flavour.

  • Strawberry Banana: Swap the mixed berries for frozen strawberries and add a little vanilla extract.

  • Tropical: Swap the berries for frozen mango or pineapple. Add coconut milk and a squeeze of lime for a tropical twist.

Athlete Tip

Make breakfast easier: Portion your frozen fruit, banana, oats, and hemp hearts into individual freezer bags or containers ahead of time. In the morning, add the contents to your blender with the milk and yogurt and blend.

Nutrition

Approximate; will vary depending on the milk, yogurt, and optional ingredients you choose.

  • Calories: ~650 kcal

  • Carbohydrates: ~75 g

  • Protein: ~35 g

  • Fat: ~25 g

  • Fiber: ~13 g

Egg Muffins

A savoury, protein-rich breakfast that you can make ahead and grab on busy mornings. Packed with eggs and vegetables, these mini egg muffins are an easy way to add protein and vegetables to your breakfast.

Prep time: 15 minutes

Cook time: 22-24 minutes
Servings: 12 egg muffins

Ingredients

  • Olive oil or cooking spray, for the pan

  • 2 cups diced red bell pepper

  • ½ cup chopped green onions

  • 9 large eggs

  • 1 garlic clove, grated or finely minced

  • ½ tsp salt

  • Black pepper, to taste

  • 3 tbsp all-purpose flour

  • ¾ tsp baking powder

  • ⅓ cup crumbled feta cheese

Directions

  1. Preheat the oven to 350°F (175°C).

  2. Lightly grease a 12-cup muffin tin with olive oil or cooking spray.

  3. Divide the diced bell pepper and green onions evenly among the muffin cups.

  4. In a large bowl, whisk the eggs. Add the garlic, salt, and black pepper.

  5. Add the flour and baking powder and whisk until combined.

  6. Evenly pour the egg mixture into the muffin cups, filling each about ¾ full.

  7. Sprinkle the feta cheese over the top.

  8. Bake for 22-24 minutes, or until the eggs are puffed and fully set.

  9. Let cool before removing from the muffin tin.

Try Different Flavour Profiles

  • Spinach & Cheddar: Replace some of the bell pepper with cooked spinach and swap the feta for shredded cheddar.

  • Mushroom & Feta: Add finely chopped, sautéed mushrooms and keep the feta for a savoury combination.

  • Broccoli & Cheddar: Add finely chopped, cooked broccoli and use shredded cheddar instead of feta.

  • Ham & Cheese: Add finely diced cooked ham and swap the feta for cheddar or mozzarella.

If adding vegetables, cook or drain them first when they contain a lot of moisture. Too much moisture can make the egg muffins soggy.

Athlete Tip

Make breakfast easier: Prepare a batch at the beginning of the week and keep them in an airtight container in the refrigerator for up to 3 days. You can also freeze them for up to 3 months.

Egg muffins are a great source of protein, but pairing them with a carbohydrate-rich food can make them a more complete breakfast for athletes. Try adding toast, a bagel, potatoes, fruit, or oatmeal on the side, especially before a training session or game.

Nutrition

Approximate; based on 2 egg muffins and will vary depending on the size of the eggs, amount of feta, and specific ingredients used.

  • Calories: ~160 kcal

  • Carbohydrates: ~14 g

  • Protein: ~12 g

  • Fat: ~6 g

  • Fiber: ~1-2 g

Suggested serving: 2-3 egg muffins + a carbohydrate-rich side such as fruit and toast.

Breakfast Burritos

A hearty, make-ahead breakfast packed with eggs, potatoes, vegetables, and cheese. These breakfast burritos provide a combination of carbohydrates and protein to help fuel training and can be prepared ahead of time for an easy grab-and-go meal.

Prep time: 30 minutes
Cook time: 30 minutes
Servings: 6 breakfast burritos

Ingredients

  • 1 lb Yukon Gold or yellow potatoes, cut into ¼-inch pieces, or 1 lb frozen diced hash browns, thawed

  • Extra-virgin olive oil, for drizzling

  • ½ tsp smoked paprika

  • ¼ tsp garlic powder

  • Salt and black pepper, to taste

  • 1 bell pepper, diced

  • 4 green onions, chopped

  • 1 garlic clove, chopped

  • 2 cups fresh spinach, chopped

  • 8 large eggs

  • 6 large flour tortillas (12-inch/burrito-size)

  • 1 heaping cup shredded cheddar cheese

  • Avocado (optional)

  • Salsa, for serving

Directions

  1. If using fresh potatoes, preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.

  2. Place the potatoes on the baking sheet. Drizzle with olive oil and sprinkle with smoked paprika, garlic powder, salt, and pepper. Toss to coat and spread evenly.

  3. Roast for 20-25 minutes, or until the potatoes are crisp and browned around the edges. If using frozen hash browns, cook them in a large skillet over medium heat for 8-10 minutes, seasoning with the smoked paprika, garlic powder, salt, and pepper.

  4. Heat a drizzle of olive oil in a large skillet over medium heat. Add the bell pepper, green onions, garlic, salt, and pepper. Cook for about 5 minutes, until softened.

  5. Add the spinach and cook until wilted. Remove the vegetables from the pan and set aside.

  6. In a medium bowl, whisk the eggs with a pinch of salt and several grinds of black pepper.

  7. Return the skillet to medium-low heat and add the eggs. Stir gently until the eggs are just set. Remove from the heat.

  8. To assemble, place some of the scrambled eggs, potatoes, vegetables, and cheese in the centre of each tortilla.

  9. Fold the sides of the tortilla inward, then fold the bottom over the filling and roll tightly to close.

  10. If eating immediately, lightly brush a skillet with olive oil and toast each burrito for 2-4 minutes per side, until golden and crisp. Serve with salsa.

  11. If meal prepping, allow the burritos to cool completely before wrapping individually and storing in the freezer.

Try Different Flavour Profiles

  • Southwest: Add black beans, corn, and a little salsa to the filling.

  • Sweet Potato & Black Bean: Swap the potatoes for roasted sweet potato and add black beans for extra carbohydrates and fibre.

  • Turkey & Cheddar: Add diced cooked turkey or turkey sausage for extra protein.

  • Avocado & Salsa: Add sliced avocado after reheating and serve with salsa for a creamy, fresh topping.

If using avocado or other fresh toppings, add them after reheating rather than freezing them inside the burrito for the best texture.

Athlete Tip

Make breakfast easier: Prepare a batch on the weekend and freeze individually for a quick breakfast before school, training, or a busy morning. The original recipe recommends freezing the burritos for up to 3 months. To reheat, microwave a thawed burrito until heated through, or microwave from frozen and then crisp it in a skillet.

Breakfast burritos are especially useful for athletes because they combine carbohydrates from the tortilla and potatoes with protein from the eggs and cheese. For a higher-energy meal before a demanding training session or game, pair the burrito with fruit, a smoothie, or additional toast.

Nutrition

Approximate; based on 1 breakfast burrito and will vary depending on the tortilla, amount of cheese, oil, and specific ingredients used. Nutrition values below are from the original recipe.

  • Calories: ~338 kcal

  • Carbohydrates: ~46 g

  • Protein: ~15 g

  • Fat: ~11 g

  • Fiber: ~5 g

Suggested serving: 1 breakfast burrito + fruit or another carbohydrate-rich side. For athletes with higher energy needs, 2 burritos may be appropriate as a larger breakfast or post-training meal.

Protein Pancakes

A fluffy, protein-rich breakfast that is quick to make and easy to customize. Made with flour, eggs, milk, and vanilla whey protein powder, these pancakes provide a balance of carbohydrates and protein to help fuel your morning and support recovery.

Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4 servings (3 pancakes per serving)

Ingredients

  • 1½ cups all-purpose flour

  • ½ cup vanilla whey protein powder

  • 2½ tsp baking powder

  • Pinch of salt

  • 1½ cups milk

  • 2 large eggs

  • 2 tbsp melted butter

  • 1 tsp vanilla extract, optional

  • Butter, oil, or cooking spray, for the pan

Directions

  1. In a large bowl, combine the flour, protein powder, baking powder, and salt.

  2. Make a well in the centre and add the milk, eggs, melted butter, and vanilla extract, if using.

  3. Mix until the batter is mostly smooth and no visible lumps of dry ingredients remain.

  4. Heat a large non-stick pan or griddle over medium-high heat. Lightly grease with butter, oil, or cooking spray.

  5. Pour approximately ¼ cup of batter onto the pan for each pancake. The batter will be fairly thick, so gently spread it with the back of a spoon.

  6. Cook for about 2 minutes, or until bubbles form and the edges look set.

  7. Flip and cook for another 2 minutes. Avoid pressing down on the pancakes so they stay fluffy.

  8. Repeat with the remaining batter.

  9. Serve warm with your favourite toppings.

Try Different Flavour Profiles

  • Berry: Add fresh or frozen blueberries or strawberries to the batter or serve them on top.

  • Banana Cinnamon: Add sliced banana and a sprinkle of cinnamon to the batter.

  • Apple Cinnamon: Add finely diced apple and cinnamon for a fall-inspired option.

  • Chocolate Banana: Use chocolate protein powder and top with sliced banana.

  • Peanut Butter: Add a drizzle of peanut butter or another nut/seed butter and sliced banana.

Protein powders can vary in texture. Plant-based protein powder may make the batter thicker, so you may need to add 2 tbsp of additional milk or water at a time, up to ¼ cup total.

Athlete Tip

Build a balanced breakfast: Three pancakes provide approximately 41 g of carbohydrates and 26 g of protein, making them a great base for an athlete's breakfast.

For additional carbohydrates and nutrients, top your pancakes with fruit, berries, banana, or a drizzle of maple syrup. For extra energy and healthy fats, try adding nut or seed butter.

These pancakes can also be made ahead. Store cooked pancakes in an airtight container in the refrigerator for up to 3 days, or freeze them for up to 3 months.

Nutrition

Approximate; based on 3 pancakes and will vary depending on the milk, protein powder, toppings, and specific ingredients used. Nutrition values below are from the original recipe.

  • Calories: ~292 kcal

  • Carbohydrates: ~41 g

  • Protein: ~26 g

  • Fat: ~3 g

  • Fiber: ~1 g

Suggested serving: 3 pancakes + fruit or berries + a source of healthy fat such as nut or seed butter. For athletes with higher energy needs, add yogurt, additional fruit, or another carbohydrate-rich side.

Greek Yogurt Breakfast Bowls

A quick, customizable breakfast that combines creamy yogurt with fruit, whole grains, nuts, and seeds. Greek yogurt provides a protein-rich base, while carbohydrate-rich toppings like fruit and granola can help provide energy for training and busy mornings.

Prep time: 5 minutes
Cook time: 0 minutes
Servings: 4 breakfast bowls

Ingredients

  • 4 cups plain or vanilla Greek yogurt

  • 1 cup fresh fruit, such as strawberries, blueberries, raspberries, or blackberries

  • 1 cup granola

  • ¼ cup chopped nuts, such as almonds, walnuts, pecans, pistachios, or cashews

  • 2 tbsp chia seeds

  • Honey or pure maple syrup, to taste

  • Coconut flakes, optional

Dairy-free option: Substitute the Greek yogurt with a non-dairy yogurt. For a higher-protein option, choose a soy-based or other high-protein non-dairy yogurt.

Directions

  1. Divide the Greek yogurt evenly among 4 bowls.

  2. Add fresh fruit, granola, nuts, and chia seeds.

  3. Drizzle with honey or maple syrup, if desired.

  4. Add coconut flakes or any other toppings you enjoy.

  5. Serve immediately.

Try Different Flavour Profiles

  • Berry: Greek yogurt + strawberries + raspberries + blueberries + granola + coconut flakes.

  • Peanut butter: Greek yogurt + banana + peanut butter + granola.

  • Apple Pie: Greek yogurt + cinnamon apples + oat crumble + peanut butter.

  • Peach Crumble: Greek yogurt + fresh or frozen peaches + oat crumble.

  • Pina Colada: Vanilla Greek yogurt + pineapple + toasted coconut + chopped nuts.

  • Chocolate Cherry: Greek yogurt + cherries + cacao powder + dark chocolate chips.

  • Strawberry Kiwi: Vanilla Greek yogurt + strawberries + kiwi.

  • High protein: Greek yogurt + protein powder + nut butter + chia seeds + berries.

Choose toppings based on what you enjoy and what your body needs. You can mix and match fruits, whole grains, nuts, seeds, and nut or seed butters to create different combinations.

Athlete Tip

Build your bowl for your training needs: Greek yogurt provides protein, while fruit and granola provide carbohydrates that can help fuel activity. Adding nuts, seeds, or nut butter provides healthy fats and can make the meal more filling.

For a higher-energy breakfast, add extra granola, banana, dried fruit, toast, or another carbohydrate-rich food. For a higher-protein breakfast, choose a high-protein Greek yogurt or add protein powder, chia seeds, or nut/seed butter.

You can also prepare the ingredients ahead of time. Keep the yogurt and fruit refrigerated, and store granola separately until you're ready to eat so it stays crunchy.

Nutrition

Approximate; nutrition will vary significantly depending on the yogurt and toppings you choose. As a general example, a yogurt bowl made with Greek yogurt, fruit, granola, and nuts provides a combination of protein, carbohydrates, fat, and fibre.

  • Calories: ~350-400 kcal

  • Carbohydrates: ~40-45 g

  • Protein: ~20-25 g

  • Fat: ~12-16 g

  • Fiber: ~5-7 g

Suggested serving: 1 breakfast bowl + additional carbohydrate-rich foods such as a banana, toast, or extra granola if needed for a higher-energy meal.