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- Business Insider health reporter Kim Schewitz eats the same high-protein, high-fiber breakfast every day.
- It helps her hit her daily nutrition goals and fits into her schedule.
- She uses Greek yogurt and peanut butter as a base and rotates the toppings.
After years of searching, I've finally found my perfect breakfast.
It fulfills all my criteria: Tastes good, contains tons of nutrients, involves minimal effort, and requires no planning.
Haters will say it's impossible, but my high-fiber Greek yogurt bowl begs to differ.
Clocking in at a very approximate 18 grams of protein, 7 grams of fiber, and featuring seven different plant-based foods, this no-prep dish makes a solid dent in my nutrition goals and fuels my mornings, while fitting seamlessly into my schedule.
I don't, and have never, tracked my macros, but I do loosely aim to eat 30 grams of fiber a day (as recommended in the UK, where I live), 30 different plants a week for my gut health, and some protein at every meal to (hopefully) build, and (at a minimum) maintain my muscle mass. I also try to eat whole foods over ultra-processed ones, which have been linked to a slew of chronic illnesses, including heart disease, type 2 diabetes, and cancer.
I'm not organized enough to meal prep, so I make sure I'm never out of yogurt, and often pick it up on my way home in the evening or after a morning yoga class. I restock the toppings as I go. If I don't have something one day, I just leave it out and get creative.
I look forward to eating this breakfast every morning and typically get up from my desk at around 10:30 a.m. to throw it all together in a bowl. On days I'm in the office, I buy plain Greek yogurt and berries from the grocery store, or occasionally bring breakfast to work in Tupperware.
Ingredients for the high-protein, high-fiber Greek yogurt bowl:
- 1 cup of Greek yogurt
- 1 tablespoon of peanut butter
- A handful of blueberries
- Around 4 to 6 strawberries, chopped
- Around 3 walnuts
- 1 teaspoon of chia seeds
- 1 teaspoon of milled flaxseeds
- A sprinkling of almond flakes
Flexibility is king
The beauty of this meal is that it's super versatile and can be customized in an infinite number of ways, depending on what I'm craving and what's in season.
In the summer, I added a different stone fruit each week. I also had a mango and desiccated coconut phase, and a pistachio and pumpkin seed era.
If I run out of peanut butter, I sprinkle some cinnamon on top instead. You could also use honey or maple syrup, but I personally find them too sweet paired with the berries.
For the type A among us, you could measure out the ingredients to make sure you're hitting your desired macros For example, you could add protein powder, or oats and granola for more carbohydrates.
My favorite peanut butter and yogurt make me crave breakfast daily
I've been eating this breakfast daily for about a year, and I'm yet to get bored. I think it's because I've found certain products I really crave.
I love the whipped, creamy texture and tartness of FAGE's 0% fat Greek yogurt. I don't love the taste of dairy, so this works for me. And I use the Deep Roast Crunchy peanut butter by the UK brand Manilife, which contains just peanuts and sea salt, and has a rich flavor as the nuts are roasted for longer than usual.
Once I've put all my ingredients in a bowl, I give them a good mix to distribute the different flavors and enjoy a dessert-like but nutritious meal every day.
