30 Low-Calorie, High-Protein Breakfast Recipes to Start Your Day (2024)

FAQs

How can I get 30g of protein first thing in the morning? ›

Cottage Cheese Bowls

A half-cup serving of 2% cottage cheese delivers 90 calories, 5 g of carbs and 12 g of protein, according to the USDA. When topped with foods like bacon and avocado or blueberry and walnuts, it can become a healthy breakfast.

Add 3 halved hard-boiled eggs, ½ cup of roasted chickpeas, and slices from a small avocado. Season with salt, pepper, and a drizzle of lemon juice or dressing. Optional: garnish with feta or hemp seeds for an extra protein boost. This bowl provides around 30 grams of protein.

Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

This process reduces hunger.So for morning meals with a protein boost I recommend opting for things like protein-rich Greek yogurt, cottage cheese, scrambled eggs, hard-boiled eggs, a protein breakfast bowl, egg muffins, chicken sausage, smoked salmon, or protein pancakes (Kodiak makes a nice boxed mix) over bagels ...

The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli. If you decide to try high protein breakfasts, play around with food combinations on your calorie tracker.

Chicken and turkey are great for high protein breakfasts. These lean meats are healthy and light and will leave you feeling good. But they're also packed with protein. You can add ground meat or sausages to pretty much any savory breakfast recipe.

How much protein should I eat to lose weight? ›

If you're trying to lose weight, shoot for 68-82 grams of protein per day. Matt says to split your daily protein intake between your three daily meals. “Your body does a way better job at metabolizing protein when it's consumed 15-30 grams at a time.

4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs. 4 whole eggs and an ounce of cheese (also 25-30g of fat)

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.

Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start.

Consuming whey protein in the morning can boost energy, control appetite, support muscle repair, and help stabilize blood sugar levels. It's a convenient way to start your day with protein, but overall protein intake throughout the day is also essential for muscle maintenance and growth.

Research shows that eating 25-30 grams of protein at breakfast helps with weight maintenance and blood glucose control, and promotes lean muscle. Milk and other dairy foods are an easy way to add high quality protein to your morning routine.

Technically, it's not necessary to get more protein at breakfast than any other meal, as long as you're getting enough throughout the day. However, it's never a bad idea to start your day with a dose of protein, which will make your meal more satisfying and help stave off sugar crashes and hunger until lunch time.