No Protein Powder, No Eggs, High-Protein Plant-Powered breakfast- support your bones & muscles! скачать в хорошем качестве

No Protein Powder, No Eggs, High-Protein Plant-Powered breakfast- support your bones & muscles!

‪@cookingforpeanuts‬ QUICK EASY HIGH-PROTEIN BREAKFAST. No eggs or protein powder. Because skipping breakfast can take a toll on muscles and bones! INGREDIENTS: 🌀1 cup Greek-style yogurt 🌀1 cup raspberries 🌀1 tablespoon pumpkin seed (https://cookingforpeanuts.com/links/) 🌀1 tablespoon chia seeds (ground) NUTRITION BREAKDOWN: 🥣Kite Hill Greek-Style Yogurt (1 cup): Calories: 225 Protein: 25.5 g Calcium: 73.5 mg Magnesium: 15 mg Fiber: 1.5 g 🥣Pumpkin Seeds (1 tbsp): Calories: 37 Protein: 2.3 g Calcium: 3.8 mg Magnesium: 42 mg Fiber: 0.5 g   🥣Chia Seeds (1 tbsp): Calories: 58 Protein: 2 g Calcium: 76 mg Magnesium: 95 mg Fiber: 5 g 🥣Raspberries (1 cup): Calories: 64 Protein: 1.5 g Calcium: 30 mg Magnesium: 27 mg Fiber: 8 g 🗒️Notes: 1-Chia seeds are rich in ALA, but only a small amount gets converted to the active forms your body uses— EPA and DHA. I take a vegan omega 3 supplement. See my website linked in bio for a solid option! 2-Use any Greek-style yogurt as they're protein-rich. There's some evidence that dairy reduces the absorption of flavanols from berries but some studies show synergistic effects of the prebiotics in fruit with the probiotics in the yogurt. It's complex! Love, Nisha