High Protein Breakfast Ideas
As a Registered Dietitian who works with women, I often find that we do not eat enough protein. I created this list of high protein breakfast ideas to help you meet your nutrition goals.
What Does High Protein Mean?
As a Dietitian Nutritionist, I interpret “high protein” being anywhere from 25-35 grams of protein in a meal. This can be 75-100+ grams of protein per day depending on the person and their nutrition needs.
How To Know How Much Protein You Need?
How much protein you need depends on a variety of factors: you’ll need more protein if you’re pregnant or breastfeeding or if you exercise intensely or frequently through out the week. Additionally, if your goals are muscle gain or weight loss, then your protein needs will be heightened. It is best to seek support from a Registered Dietitian for an exact number or range, if that’s something you’re interested in. You can schedule an appointment with me here.
Why Eat Breakfast?
There are several benefits to regularly eating
- Breakfast (especially before coffee) helps to stabilize blood sugar levels
- It can help you from getting “hangry” later in the morning or afternoon, which we know helps prevent over eating or choosing less nutrient-dense options later on in the day.
- It helps to prevent mood swings related to blood sugar regulation.
- It can help to balance hormones with proper individualized nutritional strategies
Why Eat A High Protein At Breakfast?
Protein is a macronutrients that helps you feel full for longer and could help reduce overall calories without the feelings of restriction. Depending on your nutrition goals and individual body, you might need more protein than you’d think! In general the average female needs 0.8 gram of protein per kilogram of body weight. If you’re someone looking to lose weight and preserve muscle mass you’ll need somewhere in the range 1.2-1.6 g/kg of body weight. If you’re an athlete or working out consistently, you’ll need a lot more than that depending on the type of movement. Protein helps rebuild muscle after exercise and boosts metabolism.
The High Protein Breakfast List:
- Greek Yogurt bowls with berries and nuts or granola
- Smoothies/Smoothie bowl with greek yogurt and protein powder added to the base
- Protein pancakes and fruit
- Protein waffles
- Protein Chia Seed Pudding with berries and peanut butter
- Eggs and Whole grain or sourdough toast with chicken sausage on the side
- Eggs and fruit
- Egg omelet or tofu scramble with veggies like onion, bell peppers, mushrooms
- Egg Muffins with meat and vegetables
- Freezer Breakfast Burritos with eggs or tofu or tempeh and cheese and veggies
- Avocado toast with cottage cheese
- Overnight protein oats made with greek yogurt and protein powder
- Whole wheat bagel sandwiches with turkey sausage and preferred veggies added
- Quiche with cheese and kale and mushroom
- Baked protein oats of all varieties
Tips To Make High Protein Breakfasts Possible
A lot of these meals can easily be meal prepped for convenience in the morning! I know as a busy mom myself, meal prep saves me. No longer am I eating my kids leftovers, I take the time to prioritize myself and my nutrition so that I feel my best through out the day. How about you?
Want to learn more about nutrition counseling?
If you want to learn more about Women’s health & family nutritional counseling, I am a Registered Dietitian who accepts some insurances and private pay clients USA wide. To learn more about working with me, click here.
