During the hustle and bustle of a hectic week, getting a healthy dinner on the table starts to feel like mission impossible. But you can always win at breakfast. Fitbit dietitian and nutrition curriculum designer Tracy Morris wants you to wake up to a meal with at least20 grams of protein, to keep carb cravings and sugar crashes at bay. Which means a bowl of frosted cereal just isn’t going to cut it. And, surprisingly, neither will a couple of eggs—unless you add a sprinkle of cheese!
Here are some top sources of protein that sound appealing in the morning and will help get you to 20 grams.
If you’ve got the ingredients, you still might be wondering what to do with them. Here are seven quick and easy ideas for high-protein breakfasts to power your morning.
Overnight Oats with Blueberries
½ cup oats + ½ cup Greek yogurt + ½ cup milk + 1 tablespoon chia seeds + ½ cup blueberries
395 calories, 25 grams protein per serving
For full recipes, check out6 Overnight Oat Recipes with Fresh Flavors to Try.
Cottage Cheese Toast
2 slices sprouted toast + ½ cup cottage cheese + ¼ avocado + 1 teaspoon sesame seeds
319 calories, 20 grams protein per serving
Smoked Salmon Bagel
½ whole-wheat bagel + 2 tablespoons cream cheese + 1 oz smoked salmon + ¼ cup alfalfa sprouts
314 calories, 20 grams protein per serving
Beany Breakfast Burritos
1 whole-wheat tortilla + 2 large eggs + ½ cup black beans + 2 tablespoons salsa fresca
Per serving: 332 calories, 21 grams protein
For the full recipe, check outSweet Potato & Black Bean Breakfast Burritos.
Turkey Sausage & Egg Sandwich
1 whole-wheat English muffin + 2 oz turkey sausage + 1 large egg + 1 oz cheddar + ½ cup baby spinach
393 calories, 29 grams protein per serving
Lemon & Chia Seed Muffins
335 calories, 20 grams protein per serving
For the full recipe, check out Lemon & Chia Seed Muffins.
Chocolate & Peanut Butter Protein Shake
408 calories, 23 grams protein per serving
For the full recipe, check outChocolate & Peanut Butter Protein Shakes.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
FAQs
Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.
What is a high-protein breakfast for seniors? ›
Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.
What is a high-protein breakfast to lose belly fat? ›
Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.
What is a high-protein meal in the morning? ›
Two eggs provide 12 grams of protein while three tablespoons of hemp seeds provide 10 grams; together they easily provide one-third of your daily protein needs. Other healthy high-protein breakfast foods include: Low-fat Greek yogurt. Whole wheat bread with nut butter.
What drink is high in protein? ›
- Cow's Milk. Cow's milk is one of the ideal choices for meeting protein needs, with every cup of cow's milk containing 8 grams of protein.3 Milk is a source of calcium, and some brands provide vitamin D, too. ...
- Fortified Soy Milk. ...
- Milk Kefir. ...
- Bone Broth. ...
- High-Protein Smoothies.
Researchers recommend that older adults consume 1-1.2 grams of protein per kilogram body weight (one kilogram is about 2.2 pounds). Endurance and resistance training exercises are also advised to promote muscle health.
Are 2 eggs for breakfast OK for seniors? ›
How Many Eggs Can Elderly People (70+) Eat? For healthy people, the National Heart Foundation currently sets no limit as to how many eggs you can eat per day – as part of any healthy and balanced diet.
Which vegetable is high in protein? ›
Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes.
What is the 30 30 30 rule? ›
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
What is the 30g protein breakfast myth? ›
Protein myth: the body can only absorb 30g protein per meal
According to research, the human body can absorb a virtually unlimited amount of protein.
15 Ideas for Breakfast with 30 Grams of Protein
- 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings)
- 1 cup cottage cheese.
- 5 large eggs, or 2-3 eggs mixed with extra egg whites.
- 5 ounces salmon.
- 4 slices of turkey bacon.
- 1 cup tofu scramble.
- 1 scoop protein powder (can be mixed into a smoothie or oatmeal)
High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit. To drink, opt for water, green tea, or coffee without added sugar or cream.
What is the perfect protein breakfast? ›
There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.
How can I get 30g of protein for breakfast? ›
15 Ideas for Breakfast with 30 Grams of Protein
- 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings)
- 1 cup cottage cheese.
- 5 large eggs, or 2-3 eggs mixed with extra egg whites.
- 5 ounces salmon.
- 4 slices of turkey bacon.
- 1 cup tofu scramble.
- 1 scoop protein powder (can be mixed into a smoothie or oatmeal)
What Is the Best High Protein Breakfast?
- Eggs and tomato dishes like shakshuka and huevos rancheros.
- Omelets with sliced chicken or ground beef.
- Fish and avocado toasts.
- Cottage cheese or Greek yogurt with honey or fruit.
- Scrambled eggs and bacon.
- Smoothies from protein-rich vegetables, leafy greens, and fruit.
Research shows that eating 25-30 grams of protein at breakfast helps with weight maintenance and blood glucose control, and promotes lean muscle. Milk and other dairy foods are an easy way to add high quality protein to your morning routine.
What is a good breakfast protein besides eggs? ›
High protein breakfast ideas without eggs
| Food | Protein (grams) | Serving Size |
|---|
| Milk | 8 g | 1 cup |
| Peanut Butter | 7 g | 2 tablespoons |
| Nuts (various kinds) | 2-7 g | 1 ounce |
| Chia seeds | 4 g | 2.5 tablespoons |
10 more rowsFeb 6, 2024
