5 ways to get 20 grams of protein at breakfast
We talk a lot about the power of protein — and how important it is to eat a protein-rich breakfast.
But how do you make sure you’re getting a high-protein breakfast, exactly? What does that even look like?
It can get confusing…
Especially when most of us are used to eating toast or cereal for breakfast.
I’ve put together a quick list of 5 breakfasts that pack at least 20 grams of protein for you.
But first, here are two reasons a protein-rich breakfast matters:
● Adding more protein to your diet helps boost your metabolism and reduce hunger during the day.
● Eating a healthy breakfast can lay the groundwork for better choices throughout the day.
NOTE: These high-protein breakfasts can also become a healthy lunch or dinner!
5 Healthy High-Protein Breakfast Ideas
Greek Yogurt Parfait
● 1 cup (230 g) of plain low-fat Greek yogurt (about 20g protein)
● Mix in a handful of almonds and fresh berries
● (optional) Top with a drizzle of honey for sweetness
Protein-Packed Oatmeal
● Cook ½ cup (40 g) of rolled oats with your favorite milk instead of water
● Stir in a scoop of protein powder (about 15-20g protein) after cooking
● Add 1 Tbsp of chia seeds (2g protein) and top with 1 Tbsp almond butter
Egg and Spinach Omelette
● 3 large eggs (about 18g protein)
● Scramble with a handful of baby spinach and 1 oz (30 g) of feta cheese (4g protein)
● Serve with sprouted grain toast
Cottage Cheese and Fruit Bowl
● 1 cup (225 g) of low-fat cottage cheese (about 28g protein)
● Serve with sliced pineapple or peaches for a refreshing twist
Avocado and Salmon English Muffin
● Toast a sprouted-grain English muffin (about 4g protein)
● Top with 3 oz (85 g) smoked salmon (about 15g protein) and slices of avocado
● Add a squeeze of lemon and a sprinkle of dill
Hope this list helps you start your day off feeling GREAT!
One of the biggest benefits of having me as your coach is that you get recipes like these WHENEVER you need them — plus access to lifestyle coaching so you can finally get off the hormonal roller coaster that midlife brings. Want more details? Schedule a quick call.
