5 High-Protein Breakfast Ideas to Fuel Your Morning (20-30g protein each)

If you’re tired of feeling exhausted and constantly low on energy and have goals of eating healthier, losing weight, and/or getting toned then DO NOT skip breakfast. Trust me, you NEED it! Instead of waking up and reaching for coffee on an empty stomach, shoot for eating within 30-60 mins of waking up to reap the best benefits.

Here’s why:

• Regulates your cortisol levels

• Kickstarts your metabolism

• Supports blood sugar balance

• Improves focus and mood

• Maintains and builds muscle

• Gives you energy

When to eat: within 30-60 mins after waking up

What to focus on: Protein (20+ grams), healthy fat, fiber, and moderate carbs

Here are 5 quick and easy high-protein breakfast ideas that will fuel you and your goals

1. Greek Yogurt Protein Parfait (30g protein)

   • 3/4 C non fast Greek yogurt

   • 1 scoop vanilla or chocolate protein powder

   • Topped with berries + 1 T granola

2. Egg & Turkey Sausage Scramble (28g protein)

   • 2 whole eggs

   • 1/2 c egg whites

   • 2 turkey sausage links

   • Add spinach or pepper for extra flavor

   Option: Prep ahead of time by wrapping in a whole grain tortilla and freezing until use

3. Protein Smoothie (30g protein)

   • 1 scoop protein powder

   • 1 T peanut or almond butter

   • 1 c almond milk

   • 1/2 banana

   • 1 T chia seeds

4. Cottage Cheese + Toast + Egg (26g protein)

   • 1 slice high protein toast

   • 1/2 c low-fat cottage cheese

   • 1 hard boiled egg

   • Sprinkle with everything bagel seasoning

5. Oat & Protein powder Bowl (35g protein)

   • 1/2 c oats

   • 1 scoop protein powder

   • 1/4-1/2 c plain, nonfat Greek yogurt

   • 1/2 c almond milk

   • 1 T honey or maple syrup

   • Handful of berries of choice

   Stir and let sit overnight for an easy grab and go on busy mornings

A high protein breakfast doesn’t have to be complicated. With just a few simple ingredients, you can create meals that help you feel full, energized, and ready to tackle both your schedule and your goals. Aim for 20-30g protein and mix it up based on what works with your routine.