5 High Protein Breakfast Ideas

It’s true! Breakfast is the most important meal of the day. A well rounded breakfast will:

1. Boost your energy levels and alertness

2. Keep you satisfied until lunch

3. Prevent overeating and help you make nutritional choices aligned with your goals

4. Help you get a jumpstart on your nutrient or protein goals

Generally speaking, it’s good to aim for about 25-30g of protein, and 500-600 calories for breakfast. Don’t be afraid of the carbs, either. Carbs are the body’s preferred source of energy. So don’t completely skip the carbs, aim for one serving (about the size of a clenched fist.

Here are 5 high protein breakfasts to include in your recipe book!

Breakfast “Lunchables”
532 Calories 53g Protein, 41g Carbs, 17g Fat

What’s better than a snack box for adults? This snack box is perfect for anyone who needs a well balanced, low effort breakfast.

Ingredients for 1 serving

3 large hard boiled eggs
1 small pita bread (4in in diameter)
4oz low fat swiss cheese slices
½ cup grapes
10 large raw baby carrots

Arrange everything in a container, and enjoy!!

Chocolate Protein Oatmeal
525 Calories

45g Protein, 49g Carbs, 20g Fat

Ingredients for 1 serving

1 cup (243 g) unsweetened soy milk
2 tbsp Hemp seeds
1 scoop protein powder of choice
1 cup (152 g) slices strawberries
1 tbsp unsweetened Cocoa powder dry
1/2 cup (41 g) Oats rolled regular dry uncooked

1. Add hemp hearts, oatmeal, cocoa, and soy milk to a pot, stir to combine, and cook over medium heat until boiling.

2. Reduce heat to low and cook for about 5 minutes, or until thickened.

3. Remove from heat, stir in protein powder, transfer to a bowl and top with halved berries.

Alternatively you can mix all the ingredients together, and leave in the fridge overnight for a low-prep, no cook, overnight oats option.

Greek Yogurt Parfait
523 Calories

39g Protein, 52g Carbs, 21g Fat

Ingredients for 1 serving

1/2 cup Blueberries (fresh or frozen)
1 cup (245 g) Greek yogurt plain nonfat
3 1/2 tbsp Hemp seeds shelled or hulled
3 1/2 tbsp Granola
1 tbsp Strawberry jam

1. Start by mixing half the blueberries with the jam, and placing in the bottom of a jar.

2. Mix granola with hemp hearts, and start layering greek yogurt, and granola.

3. Top with berries and granola to finish

Smoked Salmon Scrambled Eggs
514 Calories

36g Protein, 50g Carbs, 19g Fat

2 large eggs
1 1/3 medium Baked potato
1 tsp Coconut oil
3.5 oz (99 g) Salmon smoked
3 tbsp, drained capers

1. Heat a pan, add the coconut oil, and cook the eggs. Then, add the smoked salmon, capers, and pepper to taste. Mix well.

2. Serve with the baked potato as a side, and enjoy!

   (Tip: Poke a few holes in an uncooked potato, and cook in the microwave for about 5 minutes, or until it’s soft. Don’t be alarmed if it starts to squeal!)

Steak Hash
527 Calories

44g Protein, 42g Carbs, 21g Fat

1 large egg
1/3 tsp Garlic powder
5.33 oz (151.33 g) Beef flank steak lean and fat trimmed to 0”
1/3 tbsn Olive or extra virgin olive oil
1/3 cup, chopped sweet, green peppers
Paprika to taste
1/3 tsp Oregano
1/3 cup chopped onion
1/3 cup chopped sweet red pepper
1 potato small (1-3/4" to 2-1/2" dia)

1. Heat the oil in a large pan over medium high heat.

2. Add diced steak to the pan, cooking until browned, about 5 -7 minutes. Season with salt and pepper.

3. Reduce heat to medium low, adding diced peppers, onions, diced potatoes and spices. Cook until tender, about 4-5 minutes.

4. Add steak back in, tossing to combine, and serve, topped with a fried egg.

Need help coming up with more high protein meal options, to help you reach your fitness and wellness goals?

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