How To Build A Quick High Protein Breakfast In 1-Minute A Day

by | Apr 24, 2019 | Breakfast, Healthy Weight, Locally Featured, NN Approved, Nutrition, Nutrition Facts, Packaged Food, Recipes | 0 comments

Inside Scoop: Building a quick high protein breakfast that will keep you full and energized for the day is a breeze, just check out these simple tips.


Should I have breakfast? What should I have for breakfast?

Should it be the biggest meal of the day? What time should I have breakfast?

But, wait… what about intermittent fasting?

It’s no doubt that breakfast is often one of the most debated and talked about topics when it comes to meals. And if you’ve been following along, just like many other nutrition topics (hello, eggs!), you may be a little confused.

Here’s the deal… What you have or don’t have for breakfast can have a big impact on the rest of your day, including your energy levels, productivity and even your ability to exercise. This is especially true if you’re someone that is leading an active, busy or hectic lifestyle.

So, in that sense breakfast can be the most important meal of the day, because it sets the precedent for how the rest of your day will go.

Let us explain…

Have you ever noticed that when you skip breakfast or eat something that’s high in sugar and devoid of nutrients you tend to be less energized, more irritable and may even lack the ability to focus on your daily tasks?

In addition, having a high sugar and/or low nutrient breakfast may make you hungry, and increase the likelihood of reaching for less than optimal food choices throughout the rest of your day.

For example, one study of 48 healthy individuals showed that an oatmeal-based breakfast, improves appetite control and satiety compared to commercial ready-to-eat breakfast cereal. Similarly, in another study of 21 men those who ate eggs for breakfast versus a bagel were more satisfied 3 hours after, they had lower levels of the ‘hunger hormone’ ghrelin, less fluctuation in their blood sugar and insulin, and ended up consuming less calories throughout the day.

Bottom line, what you eat for breakfast absolutely matters!

But we all know that it’s not easy to find a healthy and quick high protein breakfast option that’s also rich in fiber, low in sugar, contains healthy fats, slow release carbohydrates, and is ready in less than a minute a day.

Well well, that is until we landed on HOLOS – the super powered overnight muesli designed to save you time in the morning and provide you with the fuel for lasting energy all day long.

The name “HOLOS” is even derived from the Ancient Greek word holo (ὅλος), meaning “whole”. This minute-ready breakfast was literally designed to make you feel full, whole and completely satisfied.

For a limited time, you can try HOLOS and get 10% OFF. Use code NAUGHTY10 at checkout for 10% OFF your entire order. Just order here.




The main ingredient in all the HOLOS overnight muesli is gluten-free rolled oats. Oats are one of the most nutrient dense grains that are high in a special type of fiber called beta-glucan.

Beta glucan has been extensively studied and shown to help with lowering LDL and total cholesterol levels, promoting a feeling of fullness or satiety, and acting as a prebiotic to help feed the healthy gut bacteria in our gut.

The fiber also helps to maintain balanced blood sugar levels, so you can have sustained energy, and feel full throughout the day.

Oats are also incredibly high in many vitamins and minerals including iron, magnesium, folate, zinc and B1.



The secret to a quick high protein breakfast is of course ensuring that your meal has enough protein.

Because a serving of plain rolled oats which is usually about half a cup only contains about 7 grams of protein, you’ll want to add other sources of protein to ensure that you are getting a minimum of 15-20 grams per meal.

Studies have shown that eating protein at breakfast increases the feeling of fullness, reduces munching throughout the day and may also help with weight loss.

HOLOS adds sprouted and fermented brown rice protein powder, which is highly bioavailable and more easily digestible than whey. Brown rice protein powder also makes it a perfect option for those that cannot handle dairy.



In our books a perfectly balanced breakfast contains plenty of fiber, high quality protein, and healthy fats. With the addition of chia and sunflower seeds to this minute-made meal, you can ensure there’s a perfect balance of omega 3 to omega 6, which makes this power breakfast even more filling.

The fiber in chia seeds along with the oats keep you staying regular. In addition, regular consumption of chia seeds has been shown to decrease inflammatory markers such as CRP, and help control blood pressure and blood sugar in people with type 2 diabetes.

Chia seeds are high in calcium, manganese antioxidants and other important vitamins and minerals.



Sweetened with a little bit of maple sugar and stevia, HOLOS quick high protein breakfast muesli only contains 8 grams of sugar, which includes the sugar coming from naturally dried goji berries and mulberries. These berries also add a boost of antioxidants to help fight oxidation and everyday stressors.



A key ingredient in all the HOLOS flavour is the wonderful adaptogen maca. As an adaptogen, maca is known to help keep you calm by helping with stress management and anxiety as well as with boosting energy, memory and focus. It’s the ultimate addition for anyone with an active and busy lifestyle.

Get your whole super powered HOLOS breakfast with 10% OFF using code NAUGHTY10. Order here.


So, it’s pretty clear that HOLOS is a powerful and balanced breakfast option, but you may be wondering how you can build it yourself in one minute a day?

Luckily, these high protein breakfast muesli packs come pre-assembled with a blend of all of the aforementioned, delicious ingredients, all you have to do is add a plant-based milk and let it set for a few hours.

This quick breakfast is also certified organic, gluten-free, dairy-free and vegan. The overnight muesli comes in 4 delicious flavours including Cocoa (obviously, our favourite), Peanuts + Maple, Chai, and Vanilla.

Take these 4 easy steps to build your super-charged breakfast: 

  1. Pour HOLOLS contents in jar
  2. Add Milk
  3. Close & shake well
  4. Leave overnight to set in fridge

That’s it! Your quick high protein breakfast is ready to grab and go in the morning. You can eat it as it is or choose to top it with your favourite fruits (berries, banana), add yogurt, hemp hearts, nut butter, cacao nibs or anything your heart desires.

You can also try one of these delicious recipes:

Are you ready for your super powered breakfast? Use code NAUGHTY10 at checkout for 10% OFF your entire HOLOS order here.


Naughty Nutrition

Naughty Nutrition


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