Protein is an essential macronutrient that can help you reach your fitness goals and support overall health. High-protein diets are a favorite among many, and the eating method can keep you satiated and support your energy levels throughout the day. As a trainer and nutritionist, I give each of my clients a protein goal they need to hit daily. To achieve this, I often recommend they start their day off with a high-protein breakfast.
If you also have a protein goal to reach or simply want to improve your health, keep reading for six high-protein breakfast ideas that are delicious and nutritious!
How does protein promote weight loss?
Protein is the most helpful macronutrient for weight loss, and typically, the more protein you eat, the easier your weight loss journey will be. Your body has to use energy and, therefore, burn calories in order to digest food. The body burns the most calories when digesting protein in comparison to carbohydrates and fat. Approximately 20-30% of total calories are burned; this means for every 100 calories of protein you consume, 20 to 30 calories are used for energy during digestion.
Protein is also the most satiating macronutrient. Eating foods that make you feel more full can help discourage overeating. In order to lose weight, it is essential that you are in a caloric deficit. This means that you have to consistently eat 250 to 500 calories less than your maintenance calories. Maintenance calories are the number of calories required to allow you to maintain your current weight.
Additionally, the more muscle mass you have, the faster your metabolism is. Protein is required for the building and maintenance of muscle mass. Therefore, the more protein you eat to contribute to muscle mass, the more calories your body burns at rest, which also supports weight loss.
How much protein should you eat at breakfast?
Everyone is different, and factors like gender, age, weight, and health goals play a role in how much you should eat of anything. Generally, someone who wants to lose weight should aim for high-protein breakfast meals that contain 20 to 35 grams of protein.
This is a good rule of thumb for all meals and snacks you eat throughout the day. Spacing out your protein intake allows your body to absorb it more efficiently and keeps you feeling full more effectively as well.
6 tasty high-protein breakfasts for weight loss
Protein oatmeal
Nutrition facts
- Calories: 397
- Protein: 33 grams
- Fat: 10 grams
- Carbohydrates: 39 grams
Ingredients
- 40 grams of oats
- 1 scoop of vanilla protein powder
- 1 cup of almond milk
- 1/2 cup of blueberries
- 1/8 cup of sliced almonds
- 1 tablespoon of vanilla extract
Instructions
- Heat almond milk on a stove over high heat.
- Once the almond milk starts to boil, add in the oats.
- Reduce heat to medium, and stir until you have achieved the desired consistency.
- Pour the oats into a bowl and mix in the protein powder and vanilla extract.
- Top with blueberries and sliced almonds.
Berry smoothie
Nutrition facts
- Calories: 364
- Protein: 30 grams
- Fat: 19 grams
- Carbohydrates: 28 grams
Ingredients
- 1 cup of frozen mixed berries
- 1/2 cup of almond milk
- 1 scoop of vanilla protein powder
- 1/2 avocado
- 1 tablespoon of chia seeds
Instructions
- In a blender, combine the ingredients.
- Blend until the smoothie has achieved the desired consistency, and enjoy.
Egg white omelet
Nutrition facts
- Calories: 242
- Protein: 22 grams
- Fat: 14 grams
- Carbohydrates: 4 grams
Ingredients
- 4 egg whites
- 1/2 cup of spinach
- 1/4 cup of bell peppers
- 1/4 cup of mushrooms
- 1 tablespoon of olive oil
- Desired spices
Instructions
- Heat pan over medium heat, and add olive oil.
- Chop the spinach, bell peppers, and mushrooms, and add the mixture to the pan.
- Cook the veggies for a few minutes until soft.
- Add desired spices to the egg whites and pour on top of the veggies.
- Wait until the bottom of the omelet is slightly browned before folding it.
- Flip the omelet one last time and remove it from the pan.
Egg bites
Nutrition facts
- Calories: 292
- Protein: 29 grams
- Fat: 18 grams
- Carbohydrates: 3 grams
Ingredients
- 2 eggs
- 1/4 cup of shredded low-fat mozzarella cheese
- 2 ounces of cooked ground turkey
- 1/2 cup of chopped spinach
- Desired spices
Instructions
- Preheat oven to 350 degrees Fahrenheit.
- Grease a muffin tin.
- In a bowl, combine the eggs, cooked ground turkey, chopped spinach, and desired spices.
- Evenly pour the mixture into the pockets of the muffin tin.
- Bake the egg bites for 20 minutes or until fully cooked, and enjoy.
Protein pancakes
Nutrition facts
- Calories: 278
- Protein: 32 grams
- Fat: 6 grams
- Carbohydrates: 24 grams
Ingredients
- 1 scoop of protein powder
- 1 egg
- 1-2 tablespoons of almond milk
- 1/2 teaspoon of baking powder
- 1/2 tablespoon of vanilla extract
- 1/2 cup of chopped strawberries
- 1 tablespoon of agave syrup
Instructions
- Heat a pan over medium heat, and grease the pan.
- In a bowl, whisk together the protein powder, eggs, almond milk, baking powder, and vanilla extract.
- Pour the batter into the pan in amounts depending on your desired number of pancakes.
- Flip the pancakes when one side is slightly brown.
- Place the pancakes on a plate and top with chopped strawberries and agave syrup.
Chicken sausage and avocado toast
Nutrition facts
- Calories: 303
- Protein: 20 grams
- Fat: 16 grams
- Carbohydrates: 22 grams
Ingredients
- 1 slice whole grain bread
- 1/3 of an avocado
- Everything but the bagel seasoning as desired
- 1/4 cup of sprouts
- 1 chicken sausage
Instructions
- Heat a skillet over medium heat and add in chopped chicken sausage.
- Toast the slice of whole grain bread.
- Top the toast with avocado, everything but the bagel seasoning, and sprouts.
- Serve with chicken sausage on the side.
Frequently asked questions
What is the 30 30 30 rule?
According to the Mayo Clinic, “The 30-30-30 method refers to consuming 30 grams of protein within 30 minutes of waking, followed by 30 minutes of low-intensity exercise.” This approach is supposed to help with stabilizing blood sugar, boosting metabolism, and reducing cravings. Eating protein early supports muscle maintenance and satiety, while morning movement enhances fat-burning and energy levels throughout the day.
Can I have a protein shake for breakfast?
Yes, a protein shake can be a great breakfast option, especially for busy mornings when you still want to get your protein in. Shakes are a convenient and essential protein source for muscle growth, and they can keep you full while supporting your metabolism. If you have time, try adding a source of healthy fats and fiber for a more balanced meal.
