9 High-Protein Breakfast Ideas

Have you noticed that your body has changed as you’ve progressed through the various stages of adulthood? Most people have. In many ways, our bodies don’t perform as they once did or cooperate as easily. It’s something nearly everyone goes through. And it’s one of the reasons we must pay attention to the food we consume and when we consume it. Take protein, for example.

Protein—a macronutrient composed of amino acids—is critical for the healthy functioning of our bodies. It is, according to Franciscan Health, “the primary building block for your body’s muscle, bone, skin, blood, and cartilage.” The aforementioned article goes on to say that protein helps our bodies normalize blood sugar levels, boosts muscle growth and repair, supports strong immune systems, and even promotes a feeling of fullness, which helps as we seek to lose weight.

Additionally, as people—women especially—get older, they need more protein to slow the muscle and bone loss that happens as they age. And adults who don’t get enough protein can often feel sluggish, tired, and even irritable. Not to mention the muscle loss and weakness they may experience.

Determine protein needs

How much protein do we need each day? The National Council on Aging offers this simple calculation:

1. Convert your weight in pounds to kilograms (divide by 2.2).
2. Multiply your weight in kilograms by recommended daily protein guidelines, e.g., 1.0-1.2 g/kg/day.

Thus, a 130-pound woman should aim to get approximately 71 grams of protein each day. And it’s a good idea to get at least 20 grams at breakfast. Why?

Healthline explains that a high-protein breakfast (at least 20 grams) can help set up your day in many incredible ways. It states, “High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat. Dietary protein is inversely related to belly fat, meaning the more high-quality protein you eat, the less belly fat you have.” It also explains that eating a breakfast high in protein “may improve mental performance in school children, teenagers and certain patient groups.”

The National Council on Aging further explains that “spreading out protein intake every three to four hours or so into moderate doses versus a lot at once is associated with more optimal muscle repair and for those who are looking for growth, more optimal growth too.”

But if you’re one of the millions of Americans who doesn’t like breakfast or who skips it for one of various reasons, take note. Skipping a breakfast filled with protein may be doing more damage than good. We encourage you to begin adding protein to your morning routine. To help you do this, we have 9 easy protein-rich breakfast ideas that you can add to your diet to get the protein you need to jump-start your day.

1. Omelet

Eggs used to have a bad reputation for increasing cholesterol. But UT Health Houston explains that “studies have verified that eating whole eggs does not increase cholesterol or your risk for heart disease.” Why? Because “lecithin, a phospholipid in the egg yolk, decreases absorption of the cholesterol in the gut.” Hooray! And since a large egg has just over six grams of protein, making an omelet with two or three eggs helps you get the protein you need in the morning. Add in a bit of cheese and some spinach for additional protein and some greens and you have the perfect start to your day. If you do choose to just make an egg white omelet, be aware that you lose some protein; two egg whites are about seven grams of protein. If you don’t have time to make an omelet, simply hard boil some eggs and keep them in the fridge so you can grab a couple on your way out the door.

2. Greek yogurt

Greek yogurt is an excellent source of protein. Just seven ounces has 20 grams. Add some blueberries, some wheat germ, or even some Grape Nuts to the top for added nutrition and vitamins. 

3. Protein pancakes

If you like the treat of pancakes, opt for a protein pancake mix instead of a regular pancake mix. A serving of three pancakes typically has about 15 grams of protein. Or make your own with PI’s protein powder. Simply add a scoop or two of our chocolate protein powder or our blueberry protein powder to your regular pancake mix for a delightful treat.

4. Raw almonds

Almonds are a great source of protein. One serving of raw almonds is about ¼ cup and has about six grams of protein. Buy a large bag and divide them into single-serving containers. Then add them to your purse, briefcase, or gym bag for a quick addition to your breakfast routine.

5. Cottage cheese

Cottage cheese is an easy, low-maintenance breakfast. Just one cup has 25 grams of protein. Top it with some strawberries for a special treat!

6. Fruit smoothie with PI protein powder

If you like to drink your breakfast, check out our protein powders. Depending on the type you choose, you will get between 20 and 50 grams of protein per serving. To make a smoothie, simply add frozen mixed fruit, orange or apple juice, and the protein powder to a blender and mix. If you like yogurt in your smoothie, add ½ cup Greek yogurt for extra protein.

7. Oatmeal with protein

A half cup of oats cooked in water contains 6 grams of protein. Some instant oatmeal now has added protein, which offers up to 12 grams per serving. Serve with a piece or two of whole-grain bread; one piece typically has about 5 grams of protein.

8. Peanut butter (and . . . )

A tablespoon of peanut butter contains 8 grams of protein. Spread some on apples, add it to your oatmeal, or spread it on a piece of whole-grain toast. (Make sure you purchase natural peanut butter without added sugars or preservatives.)

9. PI protein bars

If you’re on the go, or if you simply don’t like to eat breakfast, try one of our protein bars. They come in three great flavors (Peanut Butter, Chocolate, and Birthday Cake) and have 20 grams of protein each. These are perfect to eat on the ride into work!

Protein is an essential nutrient, and there’s no way around the fact that our bodies need it. So start your day off right with a protein-filled breakfast, and once you have eaten more protein for a month, let us know how you’re feeling!