Breaking your fast with the right combination of nutrients can set the tone for the rest of your day. A high-protein, low(er)-carb meal helps stabilize blood sugar, curb cravings, and support muscle recovery - while also keeping you fuller for longer. Here are three delicious, nutrient-dense options to break your fast while keeping your energy levels high and your metabolism firing.

1. Scrambled eggs with avocado and smoked salmon

Eggs are a staple breakfast food for a reason—they’re packed with high-quality protein, vitamins, and minerals. Pairing them with avocado and salmon adds healthy fats and omega-3s for sustained energy.

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Sample recipe - 

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Ingredients:

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• 2 eggs
• 1 tablespoon butter or ghee
• ½ avocado, sliced
• 2 ounces salmon 
• Salt and pepper to taste
• Fresh herbs (chives or dill) for garnish

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Instructions:

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1. Heat butter or ghee in a pan over medium heat.
2. Whisk eggs in a bowl and pour them into the pan.
3. Stir gently until scrambled and cooked to your desired consistency.
4. Serve with sliced avocado and smoked salmon on the side.
5. Season with salt, pepper, and fresh herbs for extra flavor.

2. Protein chia pudding

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For a grab-and-go breakfast that’s rich in protein and fiber, chia pudding is a fantastic option. Chia seeds provide slow-digesting fiber, while added protein powder boosts muscle recovery and supports balanced blood sugar.

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Sample recipe -

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Ingredients:

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• 2 tablespoons chia seeds
• 1 cup unsweetened almond milk (or low-carb milk of choice)
• ½ scoop vanilla protein powder
• ½ teaspoon cinnamon
• ½ teaspoon vanilla extract
• Optional toppings: berries, walnuts, coconut flakes, flax seeds

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Instructions:

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1. In a jar, mix chia seeds, almond milk, protein powder, cinnamon, and vanilla extract.
2. Stir well and let sit for 5 minutes, then stir again to prevent clumping.
3. Refrigerate overnight (or at least 2 hours) until thickened.
4. Top with toppings of choice for extra texture and nutrients.
5. Enjoy chilled for a refreshing and filling meal.

3. Keto everything bagel

If you’re craving something heartier…but want to avoid traditional carb-heavy bagels (often having 45-55 grams of carbs per bagel), these 4-grams of carbs protein-packed bagels are the perfect alternative - and they’re quick and easy for meal prep! Plus, they have very few ingredients (made up of mostly eggs, yogurt and almond flour) - so you know what you’re getting unlike store-bought bagels full of additives and unknowns. Check out this recipe: Keto Everything Bagel Recipe by Low Carb, No Carb. I can attest that they are tasty and super simple.  

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And these go perfectly paired with salmon (omit if vegetarian!), avocado, eggs, and your favorite leafy green! 

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Starting your day with a high-protein, low-carb meal helps you stay full, energized, and focused. Whether you prefer a warm, savory breakfast or a refreshing grab-and-go option, these three meals will fuel your body and keep cravings in check. Give them a try and discover how satisfying breaking your fast can be.