5 High-Protein Breakfast Ideas to Start Your Day Right
I recently shared on TikTok & Instagram one of the biggest mistakes I see in women trying to lose body fat and set themselves up for all day energy – not starting the day with enough protein!
I’m a huge protein stan for several reasons:
- Protein is the most satiating macronutrient – meaning out of carbohydrates, fat & protein, protein keeps us the most full
- High-protein breakfasts have been shown to improve satiety throughout the day, by decreasing ghrelin (the main hunger hormone), boosting peptide YY (which decreases appetite), & slowing gastric emptying (so you feel fuller longer)
- Studies have found high-protein breakfasts also improve blood sugar levels for the rest of the day, not just at breakfast! Even in diabetics
- Studies have shown high protein breakfasts reduce cravings, AND boost metabolism directly, as protein has a higher thermic effect of food than other macros. In fact, protein has a much higher thermic effect of food than fat or carbs — 20–35% compared to 5–15%
- Protein is the building blocks for our muscles, and our muscle mass is one of the biggest aspects of our metabolism & our insulin sensitivity that we have control over!
I’m also not convinced we need to be eating protein *right* when we wake up – read my thoughts on intermittent fasting here – but the first meal of the day, whenever you have it, matters!
So, how much protein do we actually need?
Well, it depends. It totally varies person to person and it’s something I dial in with my 1:1 clients, but for general guidance, I aim for 25-35g protein per meal.
The USDA protein recommendation is quite low in my opinion (.8g protein per kg of body weight) – which would be ~46g protein for a 130lb individual or ~65g for a 185lb individual for the entire day. Remember, the UDSA RDA’s are based on helping the general population avoid malnutrition, not to optimize or meet fitness goals.
I love following cutting edge doctors like Dr. Gabrielle Lyon, who recommends 1.2 – 1.6g protein per kg ideal body weight (which would be 70 – 93g protein per day for an ideal body weight of 130 pounds, for example).
[1] Cauliflower Rice Stir Fry [~32g protein]
I absolutely LOVE this breakfast. Super filling with all the veggies & fiber from the cauliflower rice, and plenty of protein to keep you satiating all morning. Plus it really does just taste amazing. Find the recipe in video form here (let me know in the comments if you prefer video or blog format for recipes!)
[2] Collagen Chia Seed Pudding* [25-30g protein]
If you’re not a fan of eggs or want a plant-based option, you can’t go wrong with my Chia Seed Pudding. It’s high protein, high fiber, super filling and seriously SO GOOD. If you’re an oatmeal lover but trying to lower your carb intake & improve your blood sugar regulation, this is for you. I love it so much I have tons of variations – PB &J, Double Chocolate, & Salted Caramel – go nuts!
*Can be made plant-based by subbing collagen for a vegan protein powder
[3] Protein Smoothie Bowl* [25-30g protein]
A loaded smoothie bowl is another great non-egg, plant based option. I love using frozen zucchini instead of a banana for a low-carb option. Some of my favorite combos are mint-chip, double chocolate, strawberry shortcake & vanilla matcha.
*Can be made plant-based by subbing collagen for a vegan protein powder
[4] Breakfast Scramble [~32g protein]
You can’t go wrong with eggs for a high-protein breakfast. I love scramble’s for mixing it up & keeping the variety. I use 2 pasture-raised eggs, 1/4 cup egg whites, and a protein source like organic chicken sausage (check it’s sugar free!) or leftover taco turkey meat. The options are endless as you can add in any veggies you like!
[5] Egg Cups [~8g protein per cup]
Egg cups are the perfect breakfast for the person who’s too busy to make breakfast – they’re super easy to make & hold up in the fridge for meal prep. The options are endless, I love the classic spinach, tomato & ham combo. Check out the recipe here
