6 High Protein Breakfast Ideas

recipe Jun 06, 2016

“Eat your breakfast like a king, your lunch like a queen, and your supper like a pauper.”
- Proverbial Wisdom From My Grandma

I was surprised (and delighted) to learn that this proverbial wisdom has scientific evidence to support its value. For example, in this study and this one, participants were asked to eat a high protein breakfast, and the others to eat as they normally would. Same total daily calorie count, just front end loaded the biggest meal of the day at breakfast instead of supper. RESULTS: The high protein breakfast eaters lost more weight and reported better energy levels throughout the day, claiming they felt “fuller”.

From my perspective and clinical experience, the research holds it's truth. For the averaged size adult woman, the ideal breakfast consists of:

  • 20-25g of protein,
  • 2-3 servings of plants (i.e. F+V's), and
  • 1-2 servings of grain.

Clinically, when my patients (and I myself) eat like this, they report less of the energy crashes and hunger cravings, that ruin all your good discipline toward eating healthy. When we don't eat a good breakfast, it never fails... at 10:30am and/or 2:00pm we're reaching for something quick. It's usually a coffee and whatever junk food type snack is closest. It also makes us (i.e. me) more prone to night-time snacking.

Keep in mind that these suggestions are built with enough calories to power you through a day which includes a modest workout! By which I mean at least 30 mins of activity that's enough to make you break a sweat. If you don't work out... well... to put it bluntly... just start! Eating healthfully is only half the battle to a rockin' bod.

Without further adieu, here are my go-to breakfasts to achieve this:

BREAKFAST 1: Smoothie & Avocado Toast.

2 slices of multi-grain bread with 1/4 mashed avocado on them each. Auto pilot smoothie: 1 serving protein powder, 1/2 banana, 1/2 cup frozen mixed berries, enough milk (or milk substitute) to blend to desired consistency. Tip – put protein powder after the rest is blended well to reduce “clumpiness”.

Protein: approx 25g
Plants: 3-4 servings
Grains: 2 servings

BREAKFAST 2: Fried Egg Sandy & Fruit.

2 large eggs fried to perfection, between two slices of toasted multi-grain, with a generous 1/2 cup of baby spinach, 1 small sliced tomato, and 1 tbsp basil pesto for spread. I will usually have a piece of fruit on the side, like grapes.

Protein: approx 22g
Plants: 3 servings
Grains: 2 servings

BREAKFAST 3: Nutty Apple Oatmeal.

Cook 1/3 cups of dry oatmeal with 1 chopped apple, 1 tbsp chia seeds, 1/2 cup apple sauce, and 1 cup of skim milk (or milk substitute). At end of cooking add 1/4 cup of chopped nuts of choice, 1/4 cup blueberries and 1/2 scoop protein powder. Sprinkle with cinnamon.

Protein: approx 26g
Plants: 2-3 servings
Grains: 2 servings

BREAKFAST 4: Breakfast Burrito.

Fry up 1 cup chopped tomato, 1 cup baby spinach, 1/2 cup cooked black beans, 1/2 cup cooked leftover grain (like rice or quinoa) diced garlic & shallot to taste. Spoon mixture into your bowl and add desired toppings – think avocado, salsa, green onion, sprouts, green pepper, hummus... whatever you've got. Wrap into a big tortilla.

Protein: approx 22-25g
Plants: 3-4 servings
Grains: 2 servings

BREAKFAST 5: Leftovers for breakfast.

I know. It's a little weird. But, when it's just one of those mornings... grab some of last night's main protein (half a chicken breast, a small fillet of fish, etc.), toss it on a plate/in a bowl with some chopped veggies and hummus. 1 slice of multigrain toast. Get going.

Protein: approx 22-25g
Plants: 3-4 servings
Grains: 1 servings

BREAKFAST 6: Croissant, Eggs, & Fruit/Veg.

Two large boiled eggs. 2 servings fresh fruit or chopped veggie. 1 croissant with 2 tbsp almond butter on it, or 1 oz. Almonds on the side.

Protein: approx 22g
Plants: 2 servings
Grains: 1 servings

Now, I’d like to hear from you!

​I hope you enjoyed these quick ideas for a high-protein breakfast to power your through your day with stable energy and appetite control.

I wonder, do you have any go-to fave breakfasts? Share 'em with me below, I'll crunch the numbers on the protein and let you know if you're getting enough!

As always, I'm super grateful for your readership. If there is anything specific you are struggling with or would like to read about, I'd be happy to share my thoughts. Let me know!


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