High protein breakfast ideas

Enjoy these high protein breakfast ideas and reap the benefits!

A stack of pancakes topped with syrup, banana slices and raspberries
(Image credit: Getty)

The first meal of the day has often been labelled an important one and a high protein breakfast is one way to kickstart your morning.

What you eat first-thing can really help or hinder the day ahead. Ensuring you eat a high protein breakfast, which could be made using one of the best protein powders for weight loss, can actually offer plenty of benefits. It’s not just gym goers and bodybuilders that need protein. Everyone needs to be getting adequate protein from their diet as it supports a number of bodily functions. 

Plus, protein is one of the three key macronutrients - along with carbohydrates and fat. Our body needs a certain amount of each macronutrient to ensure it has enough fuel to function correctly. Everybody is different however, and some will require more protein than others; the same applies for carbs and fats too.

Breakfast, typically one of the three meals we eat each day (if you’re following a breakfast, lunch and dinner meal plan) offers a chance to include each of the three macronutrients, as well as micronutrients. These are the vitamins and minerals our body needs for good health. Some people like to increase their daily intake of healthy vitamins by consuming them in tablet form such as taking one of the best B12 supplements to help energize the body.

A high protein breakfast, as we’ll reveal below, provides many benefits for the body and mind. You may be unsure as to what meals constitute a high protein breakfast however, or even what foods should be included. Here, David Wiener, a Training and Nutrition Specialist at Freeletics (opens in new tab), explains why we should consider eating a high protein breakfast, and the best foods to include.  

David Wiener
David Wiener

David Wiener is a level 3 Personal Trainer and level 5 Advanced Qualified Nutritionist. He is also qualified in sports nutrition with a huge passion for health, nutrition and fitness. David is currently the Training Specialist at one of the world’s fastest-growing digital fitness brand company, Freeletics. With an educational background in nutrition and personal training, he is passionate about unlocking the true potential of those he coaches.

David Wiener
David Wiener

David Wiener is a level 3 Personal Trainer and level 5 Advanced Qualified Nutritionist. He is also qualified in sports nutrition with a huge passion for health, nutrition and fitness. David is currently the Training Specialist at one of the world’s fastest-growing digital fitness brand company, Freeletics. With an educational background in nutrition and personal training, he is passionate about unlocking the true potential of those he coaches.

High protein breakfast ideas

Ready to revamp your breakfast, and boost your protein intake? Here, David has shared five easy breakfast ideas which all pack in protein to kickstart your day, the right way.

1) Tofu Scramble

Tofu scramble with mushrooms and tomatoes

(Image credit: Getty)

“Super easy to make; simply fry your favorite vegetables in a pan with olive oil. Then in a separate bowl mash up the tofu so it resembles scrambled eggs, and add to the vegetables in the pan and cook gently to heat. Add a slice of wholegrain brown toast and this is a very balanced, high protein breakfast,” says David.

He recommends using spinach, tomatoes and courgette.

2) Protein Porridge

Protein porridge

(Image credit: Getty)

“If I’m in a hurry this is my first choice,” David reveals.

To make, mix 50g jumbo oats with your choice of milk and a scoop of your favorite protein powder into a pot, heat and stir until it thickens to your liking. Top with mixed berries and cinnamon and enjoy.

3) Smoked Salmon Sandwich

Smoked salmon sandwich

(Image credit: Getty)

This is super simple. To make, spread Greek yogurt on one slice of whole grain bread, then stack sliced lettuce, tomatoes, red onion, and finally a generous amount of smoked salmon before topping with another piece of wholegrain bread on top. 

The benefits of adding protein to your breakfast

Protein is an essential macronutrient and there should ideally be a portion of protein in each meal that you consume. 

David says that starting your day with a protein-rich breakfast has many benefits. Firstly, protein supports weight loss, “Protein takes longer to digest than other macronutrients which means you will feel fuller and satisfied for longer. By helping to curb your appetite it will no doubt stop you from reaching for your snack drawer by 10 am.

“Protein also helps maintain blood sugar levels,” adds David.

Traditional breakfast foods such as cereal can cause your blood sugar to spike. On the other hand, a protein-rich breakfast can help to stabilize your blood sugar levels, particularly when combining your meal with a carbohydrate such as toast. Essentially, a protein-rich breakfast will provide a prolonged energy boost.

If you’re someone who trains in the morning, then protein could help boost your workout.

“Protein is essential for building and maintaining muscle. Eating a protein at least 1 hour before your workout can help to supercharge your muscles and prevent your body from tapping into protein reserves meant for recovery,” explains David, who adds that protein is also useful in supporting heart health.

Studies (opens in new tab) suggest those who skip breakfast are more likely to have higher blood pressure and insulin resistance,” says David.

There’s also research (opens in new tab)that suggests how adding protein to your first meal of the day could help lower blood pressure.  

How much protein should you aim to eat in the morning?

David says that it’s wise to aim for at least 15 to 30g of protein at breakfast. 

“This is the equivalent of two hard-boiled eggs or one serving of Greek yogurt,” says David.

As an expert himself, David says that he aims to have 30 to 35g of protein at breakfast as he is usually training.

“You can achieve these amounts by having two scrambled eggs with smoked salmon, spinach and avocado. Whilst salmon is high in protein it is also a healthy fat and packed with B vitamins, whilst spinach is great for iron levels and packed with antioxidants.”

What breakfast ingredients are high in protein?

There are a number of ingredients that can be added to breakfast to make your first meal of the day, protein-filled. 

“Luckily, many breakfast foods are rich in protein including eggs, Greek yogurt, cottage cheese, beans, milk, smoked salmon, oats and tofu.”

Foods that might not be deemed necessarily as ‘breakfast’ foods don’t need to be ignored either. If you fancy a steak for breakfast, why not? There are no rules after all!

Looking for more protein rich food ideas to see you through the whole day? Check out these easy protein mug cake recipes or discover what vegan sources of protein you can add to your pantry.

David Wiener
David Wiener

David Wiener is a level 3 Personal Trainer and level 5 Advanced Qualified Nutritionist. He is also qualified in sports nutrition with a huge passion for health, nutrition and fitness. David is currently the Training Specialist at one of the world’s fastest-growing digital fitness brand company, Freeletics. With an educational background in nutrition and personal training, he is passionate about unlocking the true potential of those he coaches.