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When it comes to a healthy diet, you’ve probably heard the phrase, “Breakfast is the most important meal of the day.” If you’re on a fitness journey with goals to build muscle, skip the intermittent fasting and ensure you have a protein-rich breakfast. Getting enough protein in the morning helps with muscle recovery, keeps you full longer, and gives your body the fuel it needs. If you’ve been noticing that you stay sore longer than usual after strength training, or you're losing weight and not gaining muscle, you probably need to up your protein (and calorie) intake. Some people believe you should aim for 1 gram of protein per pound during high-intensity strength training. While that could seem daunting, there are plenty of options to make sure your first meal of the day is packed with at least 20 grams of protein, here are nine that you can start incorporating. When looking for protein powder, depending on your goals, there are plenty of options from 20-30g per serving, if you’re calorie conscious, find one with around 120 calories per 25g of protein, an unflavored option may be good if you want to have versatility with your recipes.
1. Egg white omelet with spinach and feta (25g protein)
A light but nutritious omelet packed with lean protein.
How to make it: Whisk 4 egg whites and cook in a non-stick pan. Add a handful of spinach and 1 oz of feta cheese. Fold and serve. You can add other veggies like tomatoes.
2. Greek yogurt with nuts and honey (25g protein)
Greek yogurt is an excellent source of protein, and it’s delicious.
How to make it: Mix 1 cup of Greek yogurt with ¼ cup of mixed nuts and drizzle with 1 tsp of honey.
3. Protein pancakes with banana (35g protein)
Fluffy pancakes made with oats, egg whites, and protein powder.
How to make it: Blend ½ cup of oats, 2 egg whites, 1 scoop of protein powder, and ½ banana. Cook in a pan until golden.
4. Avocado toast with poached egg (20g protein)
A classic, delicious, and easy combination of healthy fats, high-quality protein, and complex carbs.
How to make it: Mash ½ avocado on whole grain toast. Top with a poached egg and season with salt and pepper.
5. Protein smoothie with berries (30g protein)
This is perfect if you need something fast, or take with you on the go. It’s easy to make a protein-packed smoothie with antioxidants and essential amino acids, plus you can use the Greek yogurt from recipe #2.
How to make it: Blend 1 scoop of protein powder, 1 cup of milk of your choice or Greek yogurt, and ½ cup of mixed berries.
7. Tofu scramble with vegetables (22g protein)
If you are vegetarian or vegan, you can still get a high-protein, rich breakfast. This scramble is rich in plant-based protein.
How to make it: Crumble ½ block of firm tofu and sauté with ½ cup of mixed vegetables—season with turmeric, salt, pepper, or other seasonings you love.
8. Cottage cheese with fruit and chia seeds (28g protein)
Cottage cheese is a slow-digesting protein source that keeps you full longer, and Chia seeds are a superfood rich in omega-3.
How to make it: Serve 1 cup of cottage cheese with ½ cup of mixed berries and 1 tsp of chia seeds.
9. Smoked salmon and cream cheese on whole grain toast (32g protein)
Feel a little fancy with this delicious, protein-packed meal rich in omega-3 fatty acids.
How to make it: Spread 1 tbsp of cream cheese on whole grain toast, top with 3 oz of smoked salmon, and add capers, fresh dill, or other fresh herbs.