In fact, evidence suggests that spreading your protein intake throughout the day, by including protein in every meal, is key to maximum muscle protein synthesis.
Translation? Eating protein throughout the day is the best way to maintain your muscle mass and reap the muscle-building benefits of strength training.
If you’re not prioritizing protein at breakfast, you’re missing out. The American Society for Nutrition says that a high-protein breakfast not only benefits muscle health, it also supports satiety hormones and glucose regulation, which can reduce your urge to snack and help keep your energy levels steady throughout the day.
Adding plenty of protein to your breakfast isn’t rocket science, but sometimes it’s hard to think beyond obvious choices like protein shakes and scrambled eggs. (Nothing wrong with either of these options, but eating them every single day might get a little old.)
So, we asked registered dietitians for their favorite high-protein breakfast recipes. All of the options listed below have at least 15 grams of protein per serving. Depending on your body weight, lifestyle, and goals, that may or may not be enough for your AM meal. If you aren’t sure exactly how much protein you should eat every day, this protein primer can help you figure it out. Once you know how much protein you need at each meal, you can adjust the serving sizes of the recipes below to make sure you’re hitting those goals.
Ready for some morning mealtime inspiration? Here are 7 high-protein breakfast ideas to kickstart your day.
Per pancake: 92 calories, 3 g fat (1 g saturated), 12 g carbs, 2 g fiber, 2 g sugar, 5 g protein
dietitian and ownerof Plant-Based Eats in Stamford, Connecticut. “This easy breakfast sandwich gets its protein from eggs and mozzarella. Plus, you get veggies for extra nutrients, including filling fiber.” Get the recipe here.
Per panini: 330 calories, 17 g fat (7 g saturated), 17 g carbs, 9 g fiber, 2 g sugar, 29 g protein
Per egg bite: 78 calories, 5 g fat (2 g saturated), 1 g carbs, 0 g fiber, 0 g sugar, 7 g protein
Per bowl: 270 calories, 10 g fat (1 g saturated), 35 g carbs, 2 g fiber, 17 g protein
Per serving: 253 calories, 15 g fat (4 g saturated), 6 g carbs, 2 g fiber, 2 g sugar, 24 g protein
Per 2 cookies: 468 calories, 46 g carbs, 10 g fiber, 16 g protein
Per ½ recipe: 341 calories, 17 g fat (2 saturated), 21 g carbs, 7 g fiber, 7 g sugar, 26 g protein
High protein breakfast ideas with and without eggs to keep you full, build muscle, and help you lose weight and feel good in the morning
