Fuel for your early morning workout

Light, early-morning pre-workout breakfast that hits roughly 10g protein and 5g fiber , enough to fuel your workout without feeling heavy 🍌💪

Option 1: Banana + Peanut Butter + Oats

  • ½ medium banana (~50 g) → 1.5 g protein, 1.5 g fiber
  • 1 tsp peanut butter (~5 g) → 1 g protein, 0.5 g fiber
  • 2 tbsp rolled oats (~15 g) → 2 g protein, 2 g fiber
  • 100 ml milk (~3.5 g protein, 0 g fiber)

Totals: ~10 g protein | ~4–5 g fiber | ~150–180 kcal

Option 2: Protein Yoghurt + Berries + Chia Seeds

  • 100 g protein yoghurt (~8 g protein, 0 g fiber)
  • 50 g mixed berries (~0.5 g protein, 2 g fiber)
  • 1 tsp chia seeds (~1.5 g protein, 2.5 g fiber)

Totals: ~10 g protein | ~4–5 g fiber | ~120–150 kcal

Option 3: Whole-Grain Toast + Egg + Avocado

  • 1 slice whole-grain bread (~4 g protein, 2 g fiber)
  • 1 boiled egg (~6 g protein, 0 g fiber)
  • ¼ small avocado (~1 g fiber, 1 g protein)

Totals: ~10 g protein | ~5 g fiber | ~180–200 kcal

Option 4: Smoothie

  • ½ banana (~1 g protein, 1.5 g fiber)
  • ½ cup milk (~3.5 g protein)
  • ½ scoop protein powder (~5 g protein)
  • 1 tsp ground flaxseed (~1 g protein, 2 g fiber)

Totals: ~10–11 g protein | ~5 g fiber | ~150–180 kcal

💡 Tips:

  • Keep portions small so it digests easily before training.
  • Adjust the milk or protein powder slightly if you want more precise protein.
  • Berries, oats, avocado, chia, or flax are your main fiber sources, just enough to hit 5 g without bloating.