Here are 6 powerfull  breakfast with 30 grams of protein without using meat, fish, eggs, or protein powder

Tofu Scramble: Sauté firm or extra-firm tofu with vegetables like spinach, peppers, and onions. One serving (about 1/2 cup) of tofu contains around 10 grams of protein.

1. Tempeh: This fermented soy product is a great meat alternative. A 3-ounce serving of tempeh provides around 15-18 grams of protein.

1. Lentils: Cook up a lentil-based dish like a lentil hash or lentil-based breakfast burrito. 1 cup of cooked lentils has about 18 grams of protein.

1. Quinoa: Use quinoa as the base for a breakfast bowl and top with nuts, seeds, and fruit. 1 cup of cooked quinoa has around 8 grams of protein.

1. Nut Butters: Pair 2-3 tablespoons of nut butter (peanut, almond, cashew, etc.) with whole grain toast, oatmeal, or fruit for 7-10 grams of protein.

1. Cottage Cheese: Enjoy cottage cheese on its own or mixed into oatmeal, smoothies, or topped with fruit. 1 cup of cottage cheese provides around 28 grams of protein.

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