Whether you’re racing out the door, trying to fuel post-workout, or just looking for a breakfast that keeps you full longer—protein matters.
At CINCOfit, we work with clients who are juggling a lot—careers, families, responsibilities—and don’t have time for overly complicated meal prep. That’s why we’re big fans of simple, high-protein staples that actually taste good and support your goals.
These Lemon Blueberry Protein Muffins are one of our go-tos for breakfast on-the-go or a midday snack that doesn’t lead to a crash.
No fancy ingredients. No hours in the kitchen. Just balanced macros, real flavor, and a recipe you’ll want to make on repeat.
Why High-Protein Breakfasts Matter
Starting your day with protein helps:
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Stabilize blood sugar
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Prevent mid-morning cravings
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Support muscle repair and lean mass maintenance
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Promote satiety, so you’re not thinking about snacks an hour later
And no—protein doesn’t have to come from a shaker bottle or a pile of eggs.
These muffins deliver the nutrients your body needs in a form your taste buds will actually enjoy.
🧁 Lemon Blueberry Protein Muffins Recipe
Makes 12 muffins
Ingredients:
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2 cups almond flour
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½ cup vanilla protein powder (whey or plant-based both work)
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1 tsp baking soda
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½ tsp salt
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Zest of 1 lemon
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3 eggs
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¼ cup honey or pure maple syrup
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⅓ cup unsweetened applesauce
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1 tsp vanilla extract
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1 cup fresh or frozen blueberries
Directions:
Preheat oven to 350°F (175°C) and line a muffin tin with paper liners.
In a large bowl, whisk together almond flour, protein powder, baking soda, salt, and lemon zest.
In a separate bowl, whisk the eggs, honey, applesauce, and vanilla.
Combine wet and dry ingredients, stirring just until mixed.
Gently fold in the blueberries.
Divide batter evenly among 12 muffin cups.
Bake for 18–22 minutes, or until a toothpick comes out clean.
Let cool before storing.
Store in an airtight container in the fridge for up to 5 days, or freeze for longer storage.
How to Use These in Your Routine
These muffins work well as:
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A grab-and-go breakfast when time is tight
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A post-workout snack with a side of Greek yogurt or a boiled egg
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A mid-afternoon energy boost when you want something sweet but balanced
Pair with a protein shake or some extra fruit for a complete meal.
Looking for more easy, high-protein options? Check out our post on How to Build Nutrition Habits That Actually Stick.
Key Nutrition Benefits
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Balanced protein-to-carb ratio for energy and muscle repair
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Healthy fats from almond flour support hormone balance and satiety
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Antioxidants from blueberries to help combat inflammation
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Portable and prep-friendly, so you can stay on track even on your busiest days
This recipe is part of the practical nutrition approach we teach in our Momentum Method Program. It’s not about cutting out your favorite foods—it’s about building habits and meals that fuel your body and fit your lifestyle.
Want Help Building a Nutrition Plan That Actually Works?
If you’re tired of bouncing between restrictive diets or skipping meals because life gets too hectic, we can help.
Our coaches at CINCOfit specialize in creating realistic, sustainable nutrition strategies for busy professionals who want results without burnout.
👉 Book your free personal training consultation here
We’ll help you simplify your nutrition, optimize your workouts, and stay consistent—on your terms.
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