How do you eat 30 grams of protein for breakfast?
Eat 30 g (1.1 oz) of protein for breakfast by eating protein-rich foods. Yep, it’s that easy! Getting enough protein in the morning doesn’t have to be difficult—it can be as simple as adding an extra ingredient to your meal or making a healthier swap. Lean toward centering your breakfast around protein-rich foods like oatmeal, Greek yogurt, eggs, and cottage cheese. Then, add toppings for added protein and flavor, like peanut butter, chia seeds, and nuts.
High-Protein Breakfast Ideas & Recipes
Greek Yogurt Bowl with Berries Getting your 30 g (1.1 oz) of protein can be as simple as making a bowl of yogurt! All you need is your favorite Greek yogurt (one preferably low on sugars) and your favorite toppings. Ingredients: At least 1.5 c (24 US tbsp) of Greek yogurt (check the nutrition facts on your yogurt to ensure you’re getting enough protein in your serving) Berries or fruit of your choice Granola (optional) Instructions: Place your yogurt in a bowl and top it with your favorite berries, fruit, and/or granola.
Cottage Cheese Breakfast Bowl Not only is this breakfast packed full with protein, but it’s also extremely versatile and relatively cheap! All it requires are a few ingredients: Ingredients: ⁄2 c (8.0 US tbsp) 2% cottage cheese ½ apple, chopped 1 US tbsp (0.062 c) chopped walnuts 1 US tbsp (0.50 fl oz) maple syrup Pinch of cinnamon Instructions: Place your cottage cheese into a bowl and top with your apple, walnuts, maple syrup, and cinnamon.
Peanut Butter & Jelly Smoothie On a hot day, this breakfast just hits different! Smoothies are versatile and packed with protein and nutrients. So, if you have a blender, try out this recipe: Ingredients: ⁄2 c (4.0 fl oz) low-fat milk of your choice ⁄3 c (5.3 US tbsp) of plain Greek yogurt 1 c (16 US tbsp) spinach 1 c (16 US tbsp) frozen banana (about 1 medium banana) ⁄2 c (8.0 US tbsp) frozen strawberries 1 US tbsp (0.50 fl oz) peanut butter 1–2 tsp (0.17–0.33 fl oz) maple syrup or honey (optional) Instructions: Add your milk and yogurt to a blender, then add your spinach, banana, strawberries, peanut butter, and sweetener. Blend until smooth.
Tofu Scramble Are you vegan or just hate eggs? Well, who says you have to give up a breakfast scramble? Tofu is packed with protein and is a versatile meat substitute, and when scrambled on the stove, it’s absolutely delicious. Ingredients: 1 bell pepper, diced 1 small onion, diced 1 block extra firm tofu, pressed and drained 2 US tbsp (1.0 fl oz) tahini 1 US tbsp (0.50 fl oz) soy sauce 1 tsp (0.17 fl oz) Dijon mustard ⁄2 tsp (0.010 c) tsp turmeric ⁄2 tsp (0.010 c) smoked paprika 2 US tbsp (0.12 c) nutritional yeast 2 handfuls of spinach Instructions: Heat up a large pan with olive oil or water over medium heat. Add the pepper and onion to the pan and cook until tender. Crumble the tofu into the pan to your desired size. Cook for about 2 minutes until warmed through. Whisk together the tahini, soy sauce, turmeric, mustard, and paprika. Add to the pan and stir. Stir in the nutritional yeast and spinach. Cook until the spinach is wilted and tender.
Spinach and Feta Omelet Omelets are a breakfast classic because they’re delicious and packed with protein. This recipe is cheap, easy to make, and can be altered for any taste preference! Here’s how to make it: Ingredients: 1 tsp (0.17 fl oz) olive oil 1 c (16 US tbsp) spinach 2 US tbsp (0.12 c) crumbled feta cheese 2 eggs Salt and pepper to taste Instructions: Add your olive oil to a pan over medium heat. Add the spinach to the pan once it’s hot. Sprinkle the spinach with salt and stir until the leaves wilt. Crack your eggs into a bowl and whisk until combined, adding salt and pepper to taste Reduce heat to medium-low and pour the eggs into the pan. After about a minute, flip the eggs over using a spatula. Sprinkle the feta cheese on the eggs and fold over to create a half-moon shape.
Protein Banana Oats On a cold day, a bowl of oatmeal can warm you right up! While oatmeal already packs a protein punch, there is a way to make it even more protein-rich. Check out this recipe: Ingredients: ⁄2 c (8.0 US tbsp) old-fashioned oats 1 c (8.0 fl oz) water ⁄3 c (2.7 fl oz) milk of choice 1 scoop protein powder 1 tsp (0.021 c) chia seeds ½ banana, sliced Pinch of cinnamon Instructions: Combine oats and water in a microwave-safe bowl. Microwave for 2-3 minutes. Let oatmeal cool for 1-2 minutes. Stir in protein powder. Top with banana, cinnamon, and milk.
Breakfast Burrito Start your day with this filling breakfast jam-packed with protein! This recipe is delicious and easy to make. Plus, it can even be made in batches and stored in the freezer to be heated up whenever. We’ll show you how: Ingredients: 1 red bell pepper, diced 2 Yukon gold potatoes, diced 4 oz (110 g) shredded cheddar cheese 8 eggs ⁄4 c (2.0 fl oz) of water 8 flour tortillas 1 tsp (0.021 c) taco seasoning 2 US tbsp (1.0 fl oz) olive oil Salt and pepper to taste Instructions: Heat your olive oil in a pan over medium heat. Add the potatoes and peppers and salt and pepper to taste. In a separate pan, heat olive oil over medium heat and whisk in your eggs, taco seasoning, and water. Lay out your tortillas on the table and layer evenly with cheese, scrambled eggs, and cooked potatoes and peppers. Roll up the burritos and place each tightly in aluminum foil. Store in the freezer. To reheat, remove foil and microwave for 60-90 seconds until heated through.
Egg Muffin Cups Looking for a simple, light, and filling breakfast? Well, look no further! These egg muffin cups are easy to make and are great for meal prepping. Here’s what to do: Ingredients: 3 c (48 US tbsp) chopped vegetable of choice (i.e., kale, scallions, broccoli, peppers) ⁄2 c (4.0 fl oz) water 4 oz (110 g) shredded sharp cheddar cheese 11 large eggs 2 tsp (0.33 fl oz) Dijon mustard 1 tsp (0.021 c) smoked paprika ⁄2 tsp (0.010 c) salt ⁄4 tsp (0.0052 c) pepper Instructions: Preheat oven to 350 °F (177 °C), and coat a 12-cup muffin tin with cooking spray. Place veggies and water in a pan, cover, and set over high heat. Cook for 4 minutes. Remove from heat and drain. Divide veggies evenly among muffin tin wells. Sprinkle in cheese. Whisk together eggs, mustard, paprika, salt, and pepper. Pour into muffin tin wells evenly. Bake for 18-22 minutes. Let cool for 20 minutes.
Cottage Cheese Pancakes Put a tangy twist on a breakfast staple with protein-packed cottage cheese! These pancakes are absolutely scrumptious, full of protein, and low in calories. Ingredients: 1 c (16 US tbsp) quick oats 1 c (16 US tbsp) cottage cheese 2 eggs 1 tsp (0.021 c) baking soda 1 US tbsp (0.50 fl oz) honey ⁄4 tsp (0.0052 c) cinnamon Avocado oil or butter Instructions: Blend together oats, cottage cheese, eggs, baking soda, honey, and cinnamon. Heat your oil or butter in a pan over medium-low heat. Pour 1-2 heaping tablespoons of your mixture into the pan. Flip the pancake once it begins to bubble. Cook for another 1-2 minutes.
Smoked Salmon and Avocado Bagel Feeling fancy and savory this morning? Well, do we have the recipe for you! This breakfast elevates the classic bagel and gives it a protein punch all seafood lovers will love. Check it out: Ingredients: ⅓ peeled avocado ⁄3 c (5.3 US tbsp) drained and rinsed white beans 1 Everything seed bagel ⁄3 c (5.3 US tbsp) mixed greens ⁄3 c (5.3 US tbsp) sliced cucumber 2 oz (57 g) smoked salmon Instructions: Mash the avocado and beans together in a bowl. Toast your bagel. Spread the mash onto your bagel. Top with the greens, cucumbers, and salmon.
Peanut Butter Banana Toast Need something quick and easy for breakfast? Try this simple but protein-rich and balanced breakfast to keep you moving throughout the day: Ingredients: Whole wheat toast Peanut butter Banana Instructions: Toast a piece of whole wheat bread to your preferred toastiness. Spread peanut butter on the toast. Be careful not to burn yourself; the toast will be hot. Slice a banana and set the slices on top of the peanut-buttered toast.
Tricks to Adding More Protein to Your Meal
Mix protein-rich ingredients into beloved recipes. Adding more protein to your breakfast doesn’t have to be rocket science—it just involves a few thoughtful tweaks! Incorporating protein-rich foods like Greek yogurt, cottage cheese, and protein powder can make breakfast more filling. Here are our favorite tips: Top oatmeal with a spoonful of Greek yogurt. Mix a serving of protein powder or Greek yogurt into a smoothie. Add a scoop of flavored protein powder to your coffee instead of using creamer. Sprinkle chia or pumpkin seeds on oatmeal, cereal, yogurt, or smoothie bowls. Swap regular yogurt with protein Greek yogurt. Mix a scoop of cottage cheese into your eggs before scrambling. Sprinkle feta or mozzarella cheese on an omelet. Top a bowl of oats or yogurt bowl with almond or peanut butter.
Balance your breakfast with healthy carbohydrates and fats. While getting enough protein on your plate is important, ensuring your meal is balanced is also important. This helps ensure you’ll stay full longer and be sustained until your next meal. Healthy carbohydrates include wholegrain cereals and whole wheat bread. Healthy fats include avocados, tofu, and nuts. EXPERT TIP Pouya Shafipour, MD, MS Pouya Shafipour, MD, MS Board Certified Family Medicine Specialist Dr. Pouya Shafipour is a Family Medicine Specialist, Primary Care Physician, and a Weight Loss Specialist based in Santa Monica, California. Dr. Shafipour specializes in dietary, nutritional, behavioral, and exercise counseling to manage obesity and medical conditions related to excessive weight gain or loss. Dr. Shafipour received a BS in Molecular and Cell Biology from the University of California, Berkeley, an MS in Physiology and Biophysics from Georgetown University, and an MD from the Loma Linda University School of Medicine. He completed his internship in general surgery at UC Irvine and a residency in family medicine at the University of California, Los Angeles, and became board certified in family medicine in 2008. Pouya Shafipour, MD, MS Pouya Shafipour, MD, MS Board Certified Family Medicine Specialist A healthy breakfast includes a combination of complex carbohydrates, fat, and protein. This provides sustained energy levels. Examples of a balanced breakfast include an omelet with cheese and avocado, whole grain granola with full-fat yogurt and raw nuts, or a protein shake mixed with almond milk and chia seeds.
Divide your breakfast into two parts. Who says you have to eat your breakfast in one sitting? Try to split your breakfast into two parts if you’re struggling to eat enough protein. Spacing out your meal can help you not feel too stuffed after eating. For example, say you start the morning with a cup of coffee and a protein-rich granola bar. Then, after your commute to work, you enjoy a Greek yogurt bowl with berries.
Prepare your meals ahead of time. If you have busy mornings and always forget or don’t have time to make breakfast, try meal prepping. Pick one day of the week to make your breakfast for the entire week. This way, you can bring an already-made protein-rich breakfast for you on the go or throw something in the microwave or toaster while you wait for your coffee to kick in. For instance, you can make a tin of egg muffin cups on Sunday, store them in an air-tight container in the fridge, and pop one or two in the microwave every morning.
Keep protein-rich snacks on hand. Not everyone is perfect, and that’s okay! If you didn’t get enough protein for breakfast, don’t sweat it. Instead, reach for a protein-rich snack to keep you moving toward your health and fitness goals. Here are some of our favorite snacks: Chickpeas (you can buy these pre-roasted for extra ease) Beef jerky Nuts (almonds, pistachios, etc.) Hard boiled eggs Cottage cheese Peanut butter Pumpkin seeds
Talk to your doctor or a nutritionist. The best way to know how much protein is right for you is to chat with your doctor or a nutritionist. They’ll be able to help guide you toward your health and fitness goals while also catering to your body’s needs. So, if you’re unsure where to start or feel a bit stuck, give them a call! If you have dietary restrictions or medical concerns, reach out to your doctor before altering your diet, as they can provide safe and personalized care.
The Benefits of a High-Protein Breakfast
Appetite control Eating a protein-rich breakfast has been proven to help curb and regular hunger hormones (insulin, glucagon, and ghrelin). This is great if you’re trying to lose weight or have a hectic schedule. In other words, after eating a high-protein meal, you’re less likely to be hungry and will be satisfied longer.
Balanced blood sugar Having a breakfast full of protein can help stabilize your blood sugar and prevent energy crashes. Studies have shown this can help those with type 2 diabetes and PCOS.
Hormone balance Hormones are made of amino acids, otherwise known as the building blocks of protein. With protein being the base of hormones, ensuring you have enough in your morning meal can help regulate and stabilize them. And if your hormones are balanced, you’ll likely experience less stress and steadier emotions.
Muscle maintenance Eating enough protein helps preserve lean muscle mass and support muscle growth. So, if you’re trying to get gains at the gym or maintain the muscle you currently have a high-protein breakfast can help you do that. EXPERT TIP Monica Morris Monica Morris ACE Certified Personal Trainer Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques. Monica Morris Monica Morris ACE Certified Personal Trainer Protein is the building block of most tissue in the body. If you don't have enough protein, you may be prone to muscle injury and weight gain. Even really small changes, like dry nails or split ends, are more frequent with a low protein intake.
Weight management Because eating a protein-rich breakfast leaves you full longer, it can also help you manage your weight. Studies have shown that those who start their day with a filling breakfast are less likely to snack and consume more calories throughout the day. This is especially prevalent in women and those trying to lose fat with PCOS or during menopause.
How much protein is enough?
The average adult needs 0.36 g (0.013 oz) of protein per 1 lb (450 g) of body weight. For instance, let’s say you weight 165 lb (75 kg), it’s recommended to eat about 60 g (2.1 oz) of protein a day. In this example, that means that if you’re eating a breakfast of at least 30 g (1.1 oz), you’re halfway to your daily goal! Need help calculating? Check out this nutrition calculator. While this is the recommended dose of protein for an adult, it’s important to note that everyone is different—no body is exactly the same! EXPERT TIP Jalpa Sheth Jalpa Sheth Registered Dietitian and Nutritionist Jalpa Sheth is a Registered Dietitian and Nutritionist and the Founder of Jalpa Sheth Nutrition & Wellness. With over seven years of experience, she specializes in weight management, medical nutrition therapy, sports nutrition, vegetarian and vegan nutrition, and wellness nutrition. She holds a Master’s degree in Health & Nutrition from Brooklyn College, CUNY, and a Certificate of Training in Adult Weight Management from the Academy of Nutrition & Dietetics, CDR. Jalpa Sheth Jalpa Sheth Registered Dietitian and Nutritionist Every phase is life demands a different amount of protein. When you're a child, your demands are high because you're growing. If you're physically active or building muscle, you need more protein. How much protein you need ultimately depends on your age and lifestyle.
Is a high-protein breakfast right for you?
A high-protein breakfast may be right for you if you want to lose weight or gain muscle. Eating enough protein is an excellent way to sustain hunger and maintain muscle mass. So, starting your day with a high-protein breakfast can help you feel stronger and more energized, powering you through weight loss or fitness goals.
A high-protein breakfast may not be right for you if you have kidney disease. If you have kidney disease or are at risk, talk to your doctor before starting a high-protein diet. An increase in protein could put strain on your kidneys at certain stages of kidney disease and make your symptoms worse. Similarly, talk to your doctor before altering your diet if you have high blood pressure or diabetes, which puts you at risk of kidney disease.
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