Here are 10 breakfast ideas that each provide at least 30 grams of protein:
- 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)
- 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)
- 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)
- 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)
- Cottage Cheese and Fruit Bowl
- 1 cup cottage cheese (28g protein)
- 1/2 cup pineapple chunks or other fruit
- 1 tbsp flaxseeds (2g protein)
- 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)
- 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)
- 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
- 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)
- 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