
Jumpstart your daily protein goals with a high protein breakfast! Eating enough protein supports lean muscle mass and keeps you energized. I’ve rounded up my favorite high-protein breakfast ideas that will keep you full until lunchtime. Both egg-based and egg-free recipes are included.
I aim for a high protein breakfast every day to kickstart my daily protein intake and keep me full until lunch. Ideally my breakfast consists of 30 to 50 grams of protein.
Protein is a key macronutrient for building healthy muscles and other body tissues. It also helps keep you feeling full throughout the day and supports steady blood sugar levels.
Whether you’re looking to lose weight or build muscle, you’ll see the best results if you pair a high protein breakfast with a workout plan.
To reach my goals, I typically follow a high protein meal plan that divides my protein across three meals. For example, if my goal is 130 grams of protein per day, I aim for at least 30 grams of protein per meal. Additionally, I add two high-protein snacks that are around 20 grams of protein each.
Personally, I don’t count calories, but I do aim for at least 2,000 calories per day. Your needs may vary; for personalized guidance, consult a nutritionist or dietitian.
My go-to breakfast meal prep are these easy spinach and egg breakfast sandwiches. Prep them in bulk and store them in the freezer for an easy, protein-packed and veggie-loaded breakfast.
Grams of Protein per Serving: 26 grams
Ingredients
Simple and protein-packed, these breakfast muffins will kickstart your day. Meal prep this simple recipe for a clean breakfast on your busiest mornings.
Grams of Protein per Serving: 23 grams
Ingredients
These egg bites are one of my favorite high-protein breakfast recipes. Perfect for meal prep, they’re easy to pack and take no time to whip up.
Grams of Protein per Serving: 12 grams
Ingredients
A make-ahead breakfast casserole with ham and cheese baked into a pancake-like base. It’s a perfect mix of a baked pancake and an omelet—delicious for breakfast, brunch, or meal prep.
Grams of Protein per Serving: 25 grams
Ingredients
A simple, meal-prep-friendly breakfast option loaded with protein and veggies. These are delicious and perfect for using whatever vegetables you have on hand.
Grams of Protein per Serving: 14 grams
Ingredients
High protein pancakes made with just oats, banana, and eggs—simple, protein-packed and free of refined grains and sugar.
Grams of Protein per Serving: 24.6 grams
Ingredients
These cottage cheese eggs are a delicious way to change up your morning routine. These fluffy, creamy eggs are simple and packed with protein.
Grams of Protein per Serving: 20 grams
Ingredients
This hard-boiled egg and avocado bowl brings together creamy avocado, hard-boiled eggs, and fresh veggies for a quick, healthy, low-carb meal packed with protein, healthy fats, and fiber.
Grams of Protein per Serving: 14 grams
Ingredients
A high-protein waffle recipe that is easy to meal prep for breakfast for the whole week—for both you and your kids.
Grams of Protein per Serving: 30 grams
Ingredients
These protein overnight oats combine quick-cooking oats, almond milk, chia seeds, and natural sweetener—plus your favorite protein powder for a satisfying, high-protein breakfast.
Grams of Protein per Serving: 21 grams
Ingredients
Make-ahead fruit and yogurt parfaits are a quick, healthy breakfast solution. Prep them over the weekend for an easy grab-and-go option all week long.
Grams of Protein per Serving: 23 grams
Ingredients
Cottage cheese may not be a popular food, but it is extremely versatile and an excellent source of inexpensive protein. Cottage Cheese Breakfast Bowls are a unique, delicious way to have cottage cheese for breakfast.
Grams of Protein per Serving: 13.6 grams
Ingredients
Kick-start your day with this simple ingredient high-protein green smoothie. Smoothies make for a great well-balanced, nutrient-packed, and nourishing meal or snack.
Grams of Protein per Serving: 29 grams
Ingredients
A high-protein breakfast helps build and repair muscles, supporting overall body function. It also keeps you feeling full longer, stabilizing blood sugar levels and providing sustained energy throughout the day.
To reach my goals, I typically divide my protein across three meals. For example, if my goal is 130 grams of protein per day, I will start my day with at least 30 grams of protein at breakfast. That said the amount of protein you need for breakfast can vary based on your individual needs. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (Harvard Health Publishing). To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.
Leave a Comment