nutrient-rich breakfast

4 Protein Packed Breakfasts

Breakfast is the most important meal of the day.

That’s the old adage, isn’t it? But for anyone on a weight loss plan, what you have for breakfast is as equally important as having breakfast.

Experts think that the key to weight loss might lie in a protein-rich breakfast. According to a study published in the American Journal of Clinical Nutrition, “protein has the potential to play a key role in several aspects of body weight regulation”. As people lose weight, they also lose muscle and fat which why it’s especially important to have adequate protein in your diet. Just make sure that the protein you choose to add is lean protein like fish or poultry (without the skin). Add low-fat dairy in the form of low fat milk, cottage cheese and Greek yoghurt to up the protein content.

A good breakfast must combine both complete proteins (protein that contains all 9 essential amino acids) and incomplete proteins (protein from plants). Adult women require at least 46 grams of protein while adult males need at least 56 grams of protein per day. A good quality, high-protein breakfast must contain around 15 to 30 grams of protein. However, new studies suggest that dieters get the most benefits with 30 grams of protein for breakfast and that breakfast eaters that have more protein early in the day were less hungry during the day.

Here are a few examples of foods with 30 grams of protein:

Chicken Breast Omelet

A 3-ounce serving of skinless chicken breast provides 29 grams of protein and 140 calories. Put that in an omelet with a sprinkle or cheddar cheese, onions and tomatoes for a total of 27 grams of protein and 325 calories. You can substitute chicken with a slightly larger portion of tuna, salmon trout or other fish. You can view the full recipe on Spark People.

High-Protein Breakfast Oats

You can’t go wrong with an oatmeal breakfast. Instant oatmeal, whey-HD protein powder, almonds and cinnamon make for an easy protein-rich breakfast with 39 grams of protein and 525 calories. View the full recipe on Body Building.

Avocado Toast with Cottage Cheese

Ezekiel bread is one of the healthiest breads you can eat. It’s a combination of sprouted grains like wheat, millet, barley, spelt, soybeans and lentils making it high in fiber, protein and minerals. It has no sugar added compared to other bread types. To make this delicious breakfast toast, add low fat cottage cheese, avocado or tomatoes, salt, and pepper to taste. You get 31 grams of protein in a serving. You can view the full recipe on Eat this, Not that.

Key Lime Pie Protein Shake

Add more pizzazz to your everyday smoothie with this key lime pie flavored one. Mix fat free cottage cheese, a scoop of vanilla protein powder, fresh lime juice, ice cubes, spinach, 1 crushed graham cracker, and sugar free instant vanilla pudding mix. Sweeten with stevia and you have a smoothie with 36 grams of protein and 180 calories. You can view the full recipe at the Dashing Dish.


“5 Reasons to Eat a Protein-Packed Breakfast.” - Healthy Eating 
“What Constitutes a Good Protein Breakfast?” - SF Gate
“Calories in Chicken Breast Omelet - Calorie, Fat, Carb, Fiber, and Protein Info.” - SparkRecipes
“Protein, weight management, and satiety” - OUP Academic, May 1, 2008
“Can Eating 30 Grams of Protein Each Morning Help You Lose Weight?” - Livestrong, July 18, 2017
“What Foods Would Give 30 Grams of Protein?” - Livestrong, October 3, 2017
“7 Amazing High Protein Breakfast Recipes From 7 Industry Experts.”-, May 18, 2017
“18 High-Protein Breakfasts That Keep You Full.” - Eat This Not That, February 9, 2018
“Why Ezekiel Bread is The Healthiest Bread You Can Eat.” -  Healthline, May 30, 2017
“Key Lime Pie Protein Shake.” - Dashing Dish, March 12, 2013
“Study: Eat Protein in the Morning.” - Atlantic Media, March 28, 2013