Here are 10 breakfast ideas that each provide at least 30 grams of protein:

  1. Greek Yogurt Parfait
    • 1 cup Greek yogurt (20g protein)
    • 1/4 cup granola (4g protein)
    • 1/2 cup mixed berries
    • 1 tbsp chia seeds (2g protein)
    • 1 tbsp almond butter (4g protein)
  2. Protein Pancakes
    • 1 scoop protein powder (20g protein)
    • 1/2 cup oats (5g protein)
    • 1/2 cup cottage cheese (12g protein)
    • 2 eggs (12g protein)
  3. Omelet with Cheese and Veggies
    • 3 eggs (18g protein)
    • 1/4 cup shredded cheddar cheese (7g protein)
    • 1/2 cup diced bell peppers, onions, spinach (2g protein)
    • 1/4 cup black beans (4g protein)
  4. Smoked Salmon on Whole Grain Toast
    • 3 oz smoked salmon (15g protein)
    • 2 slices whole grain bread (6g protein)
    • 2 tbsp cream cheese (2g protein)
    • 1 hard-boiled egg (6g protein)
  5. Cottage Cheese and Fruit Bowl
    • 1 cup cottage cheese (28g protein)
    • 1/2 cup pineapple chunks or other fruit
    • 1 tbsp flaxseeds (2g protein)
  6. Protein Smoothie
    • 1 scoop protein powder (20g protein)
    • 1 cup milk or almond milk (8g protein if cow’s milk)
    • 1/2 cup Greek yogurt (10g protein)
    • 1/2 cup frozen berries
    • 1 tbsp peanut butter (4g protein)
  7. Turkey Sausage and Egg Muffins
    • 3 turkey sausage links (21g protein)
    • 2 eggs (12g protein)
    • 1/4 cup diced tomatoes and spinach (1g protein)
    • 1 oz shredded cheese (7g protein)
  8. Quinoa Breakfast Bowl
    • 1 cup cooked quinoa (8g protein)
    • 1/2 cup black beans (7g protein)
    • 2 scrambled eggs (12g protein)
    • 1/4 avocado
    • Salsa for flavor
  9. Tofu Scramble
    • 1/2 block firm tofu (20g protein)
    • 1/2 cup black beans (7g protein)
    • 1/2 cup diced bell peppers, onions, spinach (2g protein)
    • 1 tbsp nutritional yeast (2g protein)
  10. Chicken and Avocado Breakfast Burrito
    • 1/2 cup shredded cooked chicken breast (21g protein)
    • 2 scrambled eggs (12g protein)
    • 1/4 avocado
    • 1 whole wheat tortilla (4g protein)
    • Salsa for flavor