Getting in your protein early in the day is important and these high protein breakfast ideas make it easy! One of those ideas is the new Naked Oats by Naked Nutrition, sponsor of this post. But more on that below!
The Importance of Protein
Protein is the building block for muscles at any age. But as we get older and our metabolism slows, we tend to lose muscle mass. This is why it’s so important to focus on strength training as we get older. We’re not only trying to maintain our muscle mass but also build on it. Weight bearing exercises are important for building muscle but unless your body has the nutrients it needs to create muscle, you won’t make much progress.
It has been recommended that you try to incorporate on a daily basis 1g of protein for every pound of your desired or ideal body weight. For most of us, that number will be well over 100. As someone that’s been focusing on protein intake for well over six months, that’s not always an easy target to hit.
Recently, I listened to an episode of the Mel Robbins podcast with her guest Dr. Gabrielle Lyon. She espoused much of what I already know and have mentioned above. But she also talked about starting your day with 30g to 50g of protein. That means a powerhouse of a breakfast. When I first heard that number, I thought it would be impossible without downing a steak every morning.
Not so, my friends. It’s easier to incorporate protein in the morning when you know where to look. And it does require a meat heavy breakfast or even lots of cooking.
High Protein Breakfast Ideas
I’m not a big breakfast eater. On weekends, I might make a big family breakfast but that usually wouldn’t be served until around 11am so technically it’s a brunch. But during the week, I’m up by 7am and not quite ready for a heavy meal. These are some of the quick and easy ways I start my day.
Naked Oats Overnight Oats
Naked Oats is a brand new product designed for overnight oats eaters. Or people who want to try overnight oats, like me! This powdered blend contains gluten-free rolled oats, grass-fed whey protein, and organic chia protein giving you 20g of protein per serving. Flavors include Cinnamon Roll (which I tried), Green Apple Cinnamon, and Chocolate Peanut Butter Banana. As with all Naked Nutrition products (and one of the reasons I love this brand so much), there’s nothing artificial. Additional ingredients include sea salt, cinnamon, fermented cane sugar, and natural flavors.
Simply combine with 8 oz of milk, give it a shake, and let it sit over night (at least 5 hours). Give it a shake in the morning and either spoon or drink your overnight oats on the go!
Calories: 320
Protein: 37.2g
(includes 8 oz of Fairlife Skim Milk)
Egg White Omelet
Eggs are nearly the perfect breakfast food. Except that they can be high in calories for the amount of protein you get (5g of fat and 6 g of protein). And egg whites are really high in protein and low in calories, but they can take kinda meh.
So here’s my secret to making a tasty omelet. I use one egg for flavor, and two servings of egg whites. From here, anything goes. For this omelet I added 1/2 cup of chopped spinach and a slice of low calorie cheese and cooked it all in a little butter and olive oil. The taste was delicious and the macros were on point!
Calories: 240
Protein: 30.2g
Cottage Cheese and Blueberries
You either love cottage cheese or hate cottage cheese (there is no in between) but you cannot deny the protein powerhouse that is cottage cheese. When I want a really easy breakfast, I measure out a cup of cottage cheese and load it up with blueberries. Not only are berries loaded in antioxidants but they are low in calories! My favorite brand for protein is Good Culture Whole Milk cottage cheese.
Calories: 231
Protein: 28g
High Protein Cereal
Yes, you can still have cereal for breakfast and get in your protein! If I’m in the mood for something light, I’ll have a bowl of a high protein cereal. But make sure you reset your expectations for what high protein is and keep it in proportion to your calories. And don’t forget that lowfat milk also adds protein! My favorite brand for protein is Premier Protein Mixed Berry Almond Cereal.
Calories: 220
Protein: 27g
(includes 4oz of Fairlife Skim Milk)
Naked Cake Protein Pancakes
When the weekend hits and you want the big breakfast, you don’t have to give up protein! Naked Nutrition offers Naked Cake Protein mix, which my entire family loves. If I’m looking to keep it low calorie, I’ll make a mixed berry compote using blueberries, raspberries, and just a single packet of stevia to use on top.
Calories: 200
Protein: 22g (per serving)
Pro Tips for High Protein Breakfast
I have three quick tips on top of all of these easy high protein breakfast ideas.
Tip #1: What You Drink Matters
I’m not a coffee drinker but I do have a cup of tea every morning. It’s easy to overlook the calories we drink but fear not! It counts for something! Tea and coffee both have zero calories but what you put in it matters. I use a packet of stevia and add 1/4 cup of whole milk to my tea. It ends up at 37 calories and adds an extra 3.2g of protein to my morning!
Tip #2: It’s Creamier Than You Think
If you don’t drink tea or just think that milk does do your coffee justice, try frothing the milk and turn your morning drink into a latte! I’ve been using this frother for years and it makes every drink something that I prefer over an expensive coffeehouse. And it gives your coffee or tea more body.
Tip #3: Weigh It!
It took me a while to adapt to this one. You know how every single package has a serving size? Take cottage cheese for example. It has a serving size listed as 1/2 cup (110g). I can almost guarantee that you’ll get more if you weigh it out vs scooping it out. And your calories will be more accurate. Don’t leave food off of your plate! Here is the digital kitchen scale that I use every day.
As you can see, getting in a good amount of protein in the morning is not as hard as you might think, even if you’re not a big breakfast eater. Thanks to Naked Nutrition for sponsoring this post and for continuing to offer the best high protein products with no artificial sweeteners, no artificial colors, and no additives.
Naked Nutritionprotein
Fadra Nally
Fadra is a lifestyle blogger currently living in the Baltimore area with her husband, son, two dogs, two cats, and parakeet. When she's not blogging or vlogging, you can find her writing about cars, travel, entertainment. among other things.
