We get it, breakfast isn’t always a priority on busy days. But skipping this meal could contribute to headaches and brain fog (due to hunger or nutritional deficiencies), or even cardiovascular disease. Unhealthy breakfasts can also cause these problems.
To maintain peak performance — at work, at home, and in your fitness routines — fill your plate with healthy breakfast proteins. Check out these high-protein breakfast ideas to get inspired for your morning meals.
How Much Protein for Breakfast Do You Need?
Protein is a macronutrient you need for many body functions. It forms muscles. It makes enzymes and hemoglobin, a protein your body uses to move oxygen around the body. Protein also balances blood sugar levels. Basically, it acts as the building blocks for many body systems.
If you don’t get enough protein, you can’t be at your best.
Knowing how much you need is the first step in tracking protein intake. According to the National Academies Institute of Medicine, you need about 0.8 grams of protein for each kilogram of weight — or 0.36 grams per pound.
Let’s say you weigh 157 pounds. To find how much protein you need, multiply 157 pounds by 0.36 grams per pound. You’ll get a value of 56.5. This means your recommended dietary allowance (RDA) is about 56.5 grams of protein. Instead of doing math manually, you can also use our free Macro Calculator.
How much protein should you eat at each meal? To find out, divide 56.5 by 3 to get 19. That means 19 grams for breakfast, 19 grams for lunch, and 19 grams for dinner. You can also incorporate high protein snacks to help reach those goals.
Of course, if you’re trying to lose weight, you may need to eat more protein than your personal RDA. Protein is filling. When you eat higher-protein meals, you’re less likely to snack or reach for a calorie-rich food to satisfy the munchies. A high-protein breakfast can help you achieve your goals.
Protein is also essential for building muscle, so you’ll need more if you work out often. But too much protein without enough exercise could lead to extra calories stored as fat.
Top 6 High-Protein and Healthy Breakfast Ideas You Should Try
What’s the tastiest way to eat breakfast for weight loss? And how do you ensure you get enough protein in the morning? Here are six high-protein foods for breakfast that are sure to give you plenty of energy and keep you full until your next meal.
1. Protein pancakes topped with fruit
If you loved pancakes as a kid, you’ll love them more as a breakfast food with high protein. You can enjoy flavorful pancakes and 37 grams of protein when you add whey or plant-based protein powders to the mix.
To make these Protein Pancakes, create the dry mix with coconut flour, protein powder, and rolled oats for fiber. Combine with the wet ingredients and cook on a griddle until deliciously golden brown. You can top with fresh fruit and nut butter or yogurt for extra protein.
2. Protein smoothie with walnuts
If you want a quick, no-cook breakfast, you’ll love a protein shake that helps sustain your energy throughout the day. This Walnut and Honey Spiced Protein Shake blends honey and walnuts with cardamom, cinnamon, and a scoop of protein powder. The macro-friendly breakfast provides 39.4 grams of protein and plenty of omega-3s, too.
Pop the above ingredients, along with ice cubes, water, and yogurt, into a blender. In no time, you’ll have a delicious breakfast smoothie and a big boost of protein. Pour it into a tumbler and enjoy it on the road.
3. Avocado toast with hard-boiled eggs
Avocado and eggs create the perfect morning meal. This recipe for Avocado Toast With Hard-Boiled Eggs is an excellent source of protein, fiber, and omega-3 fats, giving you plenty of fuel for the day.
While the eggs are boiling, lightly mash the avocado and add diced scallions and onions. If raw onions are too intense, try caramelized or pickled onions prepared ahead of time. Next, peel the hard-boiled eggs and grate them into large slices.
Toast some whole-grain bread and spread the mixture on top, finishing with the chopped, hard-boiled eggs. This great breakfast for energy packs 14.7 grams of protein and 11.3 grams of fiber.
4. Blueberry parfait with mixed nuts
What high-protein food for breakfast could be easier than a Mixed Berry Yogurt Parfait? This tasty meal has 14 grams of protein, one-third of your daily vitamin C requirement, and about 40% of your daily calcium. You can make these parfaits ahead of time or prepare them before heading out the door. They’re that quick!
Get some mason jars and fill one-third with your choice of Greek yogurt. Above the yogurt, layer sliced fruit and berries. Then, cover with more Greek yogurt. Sprinkle more berries and cut-up nuts on top of the parfait and enjoy a protein-rich breakfast.
5. Oatmeal with peanut butter and banana
Whether you love overnight oats or piping hot oatmeal, you’ll start the day right with this Peanut Butter Banana Oatmeal recipe. It has 11 grams of protein from the chia seeds and peanut butter and 17 grams of fiber. If you have any nut allergies, switch to another high-protein butter, such as pumpkin seed butter or flaxseed butter.
Grab a pot and add water or milk, rolled oats, chia seeds, banana slices, and cinnamon. Once the water absorbs, your oatmeal will be fluffy and ready to eat. In just 8 to 10 minutes, you’ll have a quick high-protein breakfast. Top with nut butter, additional banana slices, and fruit if desired.
To enjoy overnight oats as a protein boost, use all the same ingredients but cut the liquid by one cup. Pop a lid on the container and keep it in the fridge until morning.
6. Mexican huevos rancheros
This protein-packed breakfast brings a colorful array of flavors and nutrients to your morning meal. Fresh Huevos Rancheros might take more time, so save the recipe for when you can enjoy the meal at a leisurely pace.
First, make the pico de gallo sauce with diced tomatoes, cilantro, lime juice, and onion. Then, set it aside and cook canned black or pinto beans in olive oil and spices. Once they’re soft, mash them until the mixture thickens.
Next, you’ll warm the tortillas and spread the bean mixture on them. After frying the eggs, set them on top of your tortilla and add salsa or other toppings. With this meal, you get 16.5 grams of healthy breakfast proteins.
Track Your Protein Intake To Ensure High Levels of Energy
When you get enough protein for breakfast, you maximize your performance — physically and mentally.
For more high-in-protein breakfast ideas, check out the MyFitnessPal app. We have plenty of high-protein recipe collections including a make-ahead egg and sausage casserole — meal planning, anyone? Plus, our High-Protein Plan gives you motivation, meal planning, and recipes all in one package. Track your protein intake, adjust your meals, and hit those health goals.
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