Pre-workoutMain Meal★ Free preview

Protein French Toast

Egg-and-whey soaked sprouted-grain bread pan-fried in butter, topped with berries.

Protein: 30g
Carbs: 42g
Fats: 12g
Kcal: 400

Ingredients

•2 slices sprouted grain bread
•2 eggs
•1 scoop vanilla whey
•1/4 cup milk
•1 tsp cinnamon
•1 tsp butter
•1/2 cup mixed berries
•1 tsp maple syrup

Method

1Whisk eggs, whey, milk, cinnamon in a shallow dish.
2Soak bread 30 sec per side.
3Cook in butter on medium 2 min per side.
4Top with berries and a small drizzle of maple.

Cooking notes

✳Don't oversoak — the bread turns to mush.
✳Stale bread absorbs better than fresh.
✳Add extra almond milk if the batter is too thick with whey.

Ingredient substitutions

Swap freely — the macro profile stays close as long as you match protein and portion size.

Instead of
Sprouted bread
Try
- →Sourdough
- →Brioche (indulgent)
- →Gluten-free bread
Instead of
Whey
Try
- →Casein
- →Plant protein
- →Extra egg

Why this meal

Balanced pre-training carbs and protein
Simple, filling, delicious
Kid-friendly high-protein alternative

Sources

Nutrition information is provided for general educational purposes and is not individualized medical or dietary advice. Estimated calories, macros and nutrient values may vary according to ingredients, brands, preparation methods and serving size. Talk to a qualified clinician before changing your diet if you have a medical condition.

1FoodData Central — reference nutrient composition for foods and ingredientsU.S. Department of Agriculture
2Morton et al. (2018) — Protein supplementation and resistance-training gains, meta-analysisBritish Journal of Sports Medicine
3Thomas, Erdman & Burke (2016) — Nutrition and Athletic Performance, joint position statementACSM / Academy of Nutrition and Dietetics / Dietitians of Canada