21 High-Protein Breakfast Ideas for Weight Loss

This is my own personal recipe, I make 2 waffles which contain 240 calories and 12 grams of protein. This meal contains 343 calories and boasts over 26 grams of protein per serving. Since oats are not super high in protein on their own, this recipe has add protein powder to bump it up to a whopping 30 grams of protein per serving. This protein powerhouse delivers incredible nutritional benefits in a surprisingly delicious package. You are strategically fueling your body with ingredients designed to support metabolism, control hunger, and keep you feeling full and focused throughout your morning. For extra flavor, drizzle a small amount of honey or add a dash of cinnamon. The protein content helps stabilize blood sugar while the seeds and berries provide essential micronutrients and antioxidants. Spinach brings essential nutrients and fiber that boost metabolism and support fullness. Many of us are looking to increase our protein intake, but it can be hard to know how to add more protein in to your diet healthily. How much protein should you eat, and what are the best dietary sources of protein? Sort your main meals while you master breakfast. 30-50g protein per meal, chef-prepared. Made with egg, cheddar cheese, turkey, and guacamole piled on top of a whole wheat English muffin, the Sunrise Sandwich provides a protein boost in the most satisfying way. Chop some of this starchy macro up alongside veggies, chicken sausage, and an egg, and you have the perfect protein-packed morning dish. Sweet potatoes are full of protein and are a great food to throw into any breakfast meal. If your goal is weight loss, eating more protein is crucial. “It is loaded with dietary fiber from quinoa, protein from the smoked salmon and eggs, anti-inflammatory properties from the turmeric, and heart-healthy fats from the salmon, avocado and hemp seeds,” she says. Pair three egg muffins with a side of ½ cup cottage cheese topped with ½ cup pineapple to reach 30 grams of protein. I’ll also share four protein-packed breakfast recipes and meal combos. Another argument against breakfast is that it is a significant contributor to weight gain. The arguments against it are centred around the suggestion that fasting is an improved means of weight loss (it’s not when compared to a calorie-controlled diet).3 The arguments range from regulating blood sugar (and therefore energy levels) to reducing the risk of overeating, emotional eating and binge eating later in the day.1,2 Serve with a small portion (½ cup) of roasted sweet potato cubes. The visual appeal actually helps when appetite is low—sometimes seeing pretty food makes it easier to eat. The layering keeps the granola crunchy until you're ready to eat. Clean Eatz Kitchen's Protein PB&J sandwiches use protein peanut butter and low-sugar jelly on whole-grain bread—delivering 11g protein in a familiar format.

Chicken & chorizo jambalaya

There’s no denying this is up there with the best meal of the week. On particularly cold and wet days you can’t go wrong with a steaming bowl of soup. Super easy to prep ahead of time and whack in the microwave. This might say 15 mins, but when you make the filling ahead of time and simply reheat and assemble, you'll have fajitas in under 10 mins.

• Bake or fry slices of cheese to make cheese crackers until crispy for a crunchy, no carb breakfast side.
• Switch up your morning slice by topping whole-grain bread with a few spoonfuls of cottage cheese instead of your go-to cream cheese or avocado.
• Studies show that starting the day with a balanced meal improves satiety, reducing cravings and hunger pangs during the day.
• Get the recipe at Begin with Balance
• Skipping breakfast can leave you feeling slow and low on energy by mid-morning.
• These vegan burritos pack a ton of flavour and are easy to take on the go.
• The berries add natural sweetness and healthy nutrients.
• So notice how you feel during your workout and how your overall performance is affected by what you eat.
• With eggs, chicken sausage, and sweet potatoes, you’re getting a boost of protein and fiber, nutrients that we know can help support weight loss.
• Our High-Protein Meal Plans include breakfast-friendly options, or you can customize exactly what you need with Build-a-Meal Plan.

Packed with 20g of protein per serving plus 6g of fiber from beans and veggies, it will keep you full and satisfied for hours. These are great for meal prep and freeze well to prep well ahead for busy mornings. Enjoy these large savory Beef and Cheese Breakfast Biscuits for a high protein breakfast with 20.5 grams each. One of these large biscuits provides 20.5 grams of protein The method suggests choosing 3 protein sources, 3 fat sources, and 3 carbohydrate sources to use as the basis for your diet. Adding more high-protein foods to your diet doesn’t require tracking every gram of protein, or overhauling the way you eat. A good rule of thumb is to aim for 20 g to 30 g of protein per meal. Like other legumes, mature soybeans provide a mix of protein and fiber.

• But in addition to protein, it’s a good source of vitamin B6, vitamin B12, selenium and zinc.
• With just a little attention to detail, this simple dish becomes a standout breakfast favorite.
• You can also switch it up and enjoy two tacos with a side of cauliflower rice and black beans for even fewer calories.
• Join my list for a mix of Pilates workouts, high-protein meal ideas to keep you feeling strong + energized.
• Make protein-packed pancakes that are good for weight loss by adding almond flour or oats + protein powder into the batter.
• Assembling the parfait in a clear glass or bowl can make your breakfast visually appealing and more enjoyable to eat.
• Protein needs can vary depending on your age, weight, activity level, and personal goals.
• To maintain optimum health for these structures it is recommended that we consume at least grams of protein across 4-5 meals during the day, starting with BREAKFAST!
• You can add fruits and veggies for carbs and nut butter and seeds for fats.

This simple Breakfast Burrito Recipe is healthy and high protein. For more calories and nutrients, add some slices of avocado. But not just gain weight; I wanted to build lean muscle while minimizing fat gain. When you are trying to build muscle or gain weight in general, it is essential that you eat more calorie than you burn. Hemp seeds are an especially great option, according to Hadley and the USDA. “The easiest idea is to combine toast with other higher-protein foods,” says Brett Singer, RD, CSSD, a sports dietitian at Memorial Hermann Rockets Sports Medicine Institute in Houston. Heather is a Registered and Licensed Dietitian Nutritionist (RDN, LDN), subject matter expert, and technical writer, with a master's degree in nutrition science from Bastyr University. Can be prepared and stored overnight in a tupperware container and taken to work for a mid-morning breakfast. If you’re not hungry and weight loss is a goal, feel free to break your fast whenever you get hungry. Are you struggling with what to eat for breakfast? My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. We all know breakfast is more than just a quick cup of coffee. Chicken breast is an excellent source of lean protein, delivering 26 grams per 3-ounce portion. It’s a great option to provide ample protein within 30 minutes. Tofu is brimming with protein and easy to cook up. This dish features baked sesame tofu bites as the protein anchor.

• “The 20 grams of protein in this meal will help kick start the muscle-building process,” she adds.
• Another argument against breakfast is that it is a significant contributor to weight gain.
• Plus you'll get fun new recipes from us every week!
• Just moving more in your everyday life will help with your weight loss, increase motivation and make you feel good.
• Which means that you don't have to only eat eggs and chicken sausage to help fuel your weight loss (unless you want to).
• Once it’s well mixed, stir in any added extras (nuts, chopped berries, seeds etc), seal tightly with the lid and leave in the fridge overnight.
• Each waffle has 13 grams of protein, thanks to oat flour, protein powder, and almond butter.

How To Make High-Protein Breakfast Prep Even Easier

Mushrooms, peppers, and onions are all great additions that can dial up the flavor. You can also swap out the veggies in this recipe to tailor it to your taste buds. Luckily, there are plenty of tasty, protein-packed options that can help you stay on track with your goals. It may seem like dessert but who says you can’t eat dessert for breakfast?! Prep these thick brownie batter overnight protein oats the night before and you’ll be waking up to a bowl of brownie batter in the morning! For those who want a high-protein lunch that can be prepped on Sunday and enjoyed the rest of the week, Best suggests lentil soup. This recipe uses a salsa made of blueberries, bell pepper, avocado, and cilantro, which goes great with the mild flavors of the swordfish. Tuna is one of the highest-protein fish, and you don’t always have to just eat it out of the can. The combination of high-quality protein and healthy fats in smoked salmon ensures a balanced meal that keeps you feeling full and energized throughout the morning. As a convenient and easily prepared meal, overnight oats with greek yogurt and berries stands out as a flavorful and weight-conscious breakfast choice, providing the nutrients needed to kickstart the day while contributing to long-term weight management goals. This high protein content helps keep you feeling full and satisfied, which can prevent overeating later in the day and support weight loss efforts. How much protein should I eat at breakfast for weight loss? Your meal-prep friendly no carb bento boxes are perfect for variety. With a little creativity, there are so many tasty options that stay under 1 net carb per serving. Avocados are also a great way to help manage your cholesterol, supports your heart health, and even improve cognition. They’re low in net carbs and high in protein! The green and red bell peppers and spinach add extra nutrition. You want it to be low-carb – but also high in protein to boost your metabolism and keep you full. This Cajun chicken pasta is a super tasty way to pack in protein and keep you full and feeling good. You’ll be looking forward to lunch all day.... You'll be looking forward to your next meal with this creamy lemon and thyme chicken waiting for you. This make-ahead vegetarian option still packs in 20(!) grams of protein, thanks to a team effort from refried beans, Cheddar cheese, and scrambled eggs. If lowering your fat intake is your mission, these recipes will help get you going in the morning while keeping you on track with your weight loss goal. Here are 33 delicious, satisfying, and easy breakfast recipes that can help you with your weight loss goals. This recipe combined filling protein and fiber, heart-healthy fats, and a hearty serving of produce for just 400 calories.

Why a High-Protein Breakfast Helps with Weight Loss

Walnuts are the only nut that’s an excellent source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, with 2.5 grams per 1-ounce serving. Greek yogurt is a rich source of protein, and provides other important nutrients, like calcium. Find out how many calories you should eat for bulking. These bodybuilding breakfast ideas are a great start. So, get a healthy start to your day by trying out these dishes and seeing which ones you like most! And egg makes it a protein powerhouse with flavors you like. These easy, no-bake protein balls are the perfect choice, as they only take 10 minutes to make and require no baking! The combination you never knew you needed – homemade meatballs and a thick and spicy chilli sauce. Swap limp lettuce for a combination of delicious veggies, succulent chicken and crispy bacon. Make your filling ahead of time, and just assemble in your wrap when you're ready to eat. Packed with protein and brimming with taste.... Many of us are reducing the amount of animal protein in our diet for both our health and that of our planet. If you want to trim some of the calories, you could always wrap your salmon up in a tortilla (but I can’t guarantee it will be as satisfying). Is it possible that a New York deli favorite could be a protein powerhouse? Or you can opt for a plant-based option, like the ones from Beyond or Impossible, which will net you 11 and 12 grams respectively, for two patties. Enjoy these on the weekend, or make them in advance and reheat before heading out the door.

High Protein Breakfast for Weight Loss: Start Your Day Off Right

½ cup waffle batter, 1 scoop whey protein ½ cup almond flour, 1 scoop protein powder, 1 tbsp chocolate chips High protein granola with Greek yogurt ½ cup oats, 1 scoop protein powder, 1 tbsp almond butter, 1 cup soy milk 4 egg whites, ½ cup bell peppers, ¼ cup onions Once it has cooled down, try topping with strawberries and Greek yoghurt for more protein. It can be made as a single-serve, or as a large bake for another meal prep option. On days when you have a little more time on your hands, baked oats are a popular twist on overnight oats or regular porridge. For days when you are really short on time, an option like Juniper's Nourish Shakes could be perfect. Most importantly, you will be able to make sustainable changes and develop healthy habits you can maintain for life. You can make healthy moong dal chila in less time, which will be helping you stay full for a long time. Mix up whatever fruit you have on hand to make this recipe go beyond summer berries. These are important for fiber, brain health, gut health, satiety, and overall health–just aim to choose whole grains, Harris-Pincus says. You don’t want to sleep on carbohydrates first thing in the morning, either. She is the author of numerous books, including Eating in Color and the upcoming, Everyday Snack Tray. This vibrant bowl combines the goodness of protein-rich greek yogurt or plant-based protein powder with an array of nuts and seeds, offering a symphony of flavors and textures. Richards recommends whipping up some protein pancakes to stay satiated throughout the day. But adding protein powder to the mix can really bring things to the next level. Together, these ingredients create a satisfying and nourishing smoothie that aids in appetite control, supports muscle health, and contributes to overall weight management. If cholesterol is a concern, mix whole eggs with egg whites and discuss your individual targets with your doctor. In addition to their protein, eggs contain healthy unsaturated fats that keep you fuller for longer. This gluten-free, lean protein recipe is a great weight loss breakfast choice. These mini breakfast pizzas are made with whole wheat English muffins, eggs, ham, and cheddar cheese—all of which can provide you with a protein boost. When it comes to weight loss, a healthy morning meal provides an optimal start to your day.

How would you like to receive your meals?

Here is a high-protein breakfast for your goal of packing on muscle mass. For sweet cravings, you can make overnight oats or a parfait with high-protein yogurt, fruits, and granola. The following list contains healthy carbs and some double as a protein option, which can be helpful for vegans and vegetarians. You’ll choose your source of protein, source of carbs, and source of fat. Either way, we’ve got you’re high-protein breakfast needs covered. Eggs contribute additional high-quality protein and essential nutrients like choline, promoting fat breakdown and muscle development. Tuna is a lean source of protein packed with omega-3 fatty acids, which support metabolism and help manage hunger. This nutrient-dense snack supports weight loss efforts by curbing cravings while providing essential nutrients, making it both a healthy and tasty option. Breakfast Burrito Bowls are a fantastic way to start your day with a nutritious, weight-loss-friendly meal. The fiber in the banana aids digestion, while the healthy fats in peanut butter support overall well-being. Here is a list of delicious, healthy breakfast, packed with lots of proteins. So, recharge your body every morning with these high protein breakfasts and feels energetic & fuller before your next meals. But if you are on weight loss, you need to prepare foods which are rich in proteins, high in fibers and other nutrients.

What’s a good 30 grams protein breakfast for weight loss?

Packed with protein from peanut butter and natural sweetness from a banana, this wrap keeps you energized and full longer, curbing unnecessary snacking. Made with tofu, a low-calorie, nutrient-rich source of protein, this dish supports muscle preservation while keeping you full for longer. Opt for granola with minimal added sugar and incorporate nuts or seeds for extra health benefits. She takes a holistic approach and helps clients address health concerns from a root cause perspective. Harpst says the combination of vegetables and protein in this potato power bowl are balanced and filling. This vegan burrito is a great option for you if you want to bulk following the plant-based diet, says Ashley Harpst, R.D., owner of Go for the Gold Nutrition. Craving a breakfast burrito that’s actually good for you? Add seasonings like salt, pepper, paprika or garlic powder for added flavor, says Murphy Richter. For an extra nutrient boost, add some greens or sliced tomato for added texture and flavor. Add all ingredients to a blender along with about ½ cup of water. You can tailor them to your food preferences and ideal nutrition composition, and they combine a wide range of foods in a single shake to make for easy preparation. Smoothies are a popular breakfast, and for good reason. Layer your yogurt in a bowl and top with berries and walnuts.

• I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day.
• One-half cup of fresh edamame contains 9 grams of protein.
• Give your mornings a spicy twist with chorizo breakfast chili.
• She contributes to many publications, including Today.com, Parade, and Well+Good and is a sought-after spokesperson for brands in the wellness space.
• Noticing how your body is changing is a much healthier and better tool for monitoring weight loss.
• Plus, splitting your daily protein intake between multiple meals, starting with breakfast, might even help maximize muscle growth, according to research.
• Learn how carbohydrate, protein, and fluid intake support recovery, performance, and consistency for serious lifters and physique athletes.

Healthy Weight Loss Breakfast Recipes for Busy Mornings

Inflammation is at the heart of so many medical conditions and weight issues, so taking every opportunity to fight back is essential, says Ruth. Smoothies are also incredibly simple to whip up and totally portable if you need to eat and run,’ says Ruth. Smoothies are the perfect way to pack in a TON of nutrients to keep us full all morning long. Best of all, you can make a batch of these for the week to ease your busy mornings.’ 2-3 oz turkey sausage (16-20g protein) with 2 scrambled eggs (12g protein) and sautéed peppers and onions. When morning nausea or reduced appetite makes cooking impossible, having ready-to-eat options prevents you from skipping breakfast altogether. The Greek yogurt adds extra protein and makes the smoothie creamier. The cocoa adds antioxidants and the peanut butter provides healthy fats for sustained energy. 1 cup cottage cheese (24g protein) with ½ cup pineapple or berries and a sprinkle of cinnamon. Protein-filled almond and chickpea flour take the lead with these pancakes, while powdered almond butter, almond milk, and vegan protein powder take your macros to critical levels. Pancakes set the tone for the day, and personally, those are my favorite days. Breakfast burritos are one of the best meal options for when you are in a time crunch. They are a great brunch option to spruce up any leftover ingredients from the week, and bonus points if you have a beautiful baking dish to present it in. One of the biggest challenges with weight loss is portion size. Try one of our high-fibre recipes to increase your daily intake. Feeling fuller for longer will help you eat less throughout the day. While life can get busy, opting for wholefoods over those that are processed or ready-made can help with weight loss.

Zoats or Zucchini Oats

This combination keeps you full longer and provides steady energy throughout your morning. This makes it perfect for busy mornings when you need quick fuel. The natural sweetness of pineapple balances the mild taste of cottage cheese. Top with fresh fruit, nuts, or a drizzle of honey before eating. The chia seeds absorb liquid and create a thick, pudding-like texture. She instructs to "cook black beans in advance and scramble eggs ahead of time. store separately and assemble burritos in the mornings." got it! This delicious, vibrant bowl combines the goodness of protein-packed greek yogurt or plant-based protein powder with an array of nuts and seed. We’re always here for your next protein-packed meal. These high-protein breakfast ideas prove that you don’t need to compromise on flavor or satisfaction to stay within your total calories. A high-protein low-calorie breakfast typically contains 25–30g of protein and under 300 to 400 calories.

• “Based on your overall protein needs, you can fill in the gaps at snack time by adding foods like string cheese, beef jerky, hard-boiled eggs, or yogurt,” Goodson adds.
• And, of course, adding some fresh fruit and veggies into the mix is a great way to add more flavor and get even more nutrients in.
• Made with eggs, spinach, mushrooms, chiles, and bacon, this dish will keep the calories at a minimum while keeping the flavors at an all-time high.
• Freezer breakfast sandwiches are a convenient and easy meal prep option for busy mornings.
• Get the recipe at PCOS Nutritionist Alyssa
• Meat supplies branched-chain amino acids (BCAAs), which are key in supporting muscle recovery.
• For more calories and nutrients, add some slices of avocado.
• You’ll love overnight protein oats.

After losing 75 pounds (35 kg) as a teenager, I discovered my passion for fitness and healthy cooking. Eggs, burritos, wraps, sandwiches and cottage cheese are perfect if you are more into savory dishes. Pair with whole grain bread, vegetables or fruit for a complete meal. Their 7-Grain Sprouted Grain wraps are only 100 calories and boast 3 grams of fiber and 4 grams of protein. Whether you want to lose weight, build muscle, or simply have enough energy to conquer the day without hunger pangs distracting you, starting the day with a protein-packed breakfast is key. For example, frying a 5-ounce can of sardines and putting it on a bed of sauteed kale is a fast and easy breakfast that gives you 33 grams of protein and a protein percentage of 32%. Instead of just coffee, tea, or water, if you want a higher protein drink to go with your breakfast, try our dairy-free keto latte, which blends a whole egg and coconut oil into your morning cup of coffee. Toast, cereal, porridge, pastries - all fine foods, but they typically deliver 3-8g of protein at best. Most British breakfasts are carbohydrate-heavy. Practical options that deliver 25g+ without turning you into a morning chef. Why cereal and toast won't cut it if you're serious about protein. These 35 High Protein Breakfasts will give you energy and keep you full for the entire day. ” While it’s true that a calorie deficit is required for you to drop pounds, going too low on calories sets you up for failure. Otherwise, your body will keep trying to play catch-up all day and will scream out for high-calorie food. For years I used to rush out of the house, eating a sad bowl of cereal in front of my desk. As soon as my eyes open in bed, I start thinking about what delicious meal I will have. They stay fresh for 3-4 days in the refrigerator. You can grab them from the fridge and eat on the go. Overnight protein oats take 5 minutes to prepare the night before. This recipe makes about four servings, so if you’re just cooking for one, simply prep the ingredients and cook an omelet in the morning to start your day on the right foot. This high-protein breakfast sandwich is so delicious you’ll want to chow down on it every single morning. If you plan on using leftovers, just set the hash aside before adding the eggs and place the leftovers in the fridge. Use a recipe that combines fruit (particularly bananas), Greek yogurt, cottage cheese, and ricotta. Or protein supplement for a low calorie breakfast like the light breakfasts above. This Healthy Vanilla Matcha Latte Recipe is packed with protein, thanks to plant based protein powder. These healthy protein pancakes can be made in just 10 minutes!

Go for a walk after meals

Packed with eggs, beans, cheese, and veggies, they deliver over 30g of protein in a freezer-friendly wrap. These Freezer Breakfast Burritos are one of the best high-protein breakfast meal prep ideas—perfect for busy mornings. How can I hit 30 grams of protein at breakfast? With 16g of protein per muffin and full of veggies, these are a grab-and-go breakfast perfect for meal prep. Each slice has 25 grams of protein and 5.6 grams of fiber

• Probiotics might help you manage your weight.
• I struggle with the dark mornings at this time of the year, and I really think these have given me the extra boost that I need.
• There is some evidence to suggest that eating too much protein may be bad for you, but this typically relates to diets high in animal proteins such as dairy and red or processed meats.
• It’s a simple, filling, and nutritious meal option perfect for anyone aiming to lose weight healthily.
• Down here you can find two versions, a sweet and a savory recipe.
• "this combination ensures a steady release of energy, preventing spikes in blood sugar and reducing the urge to snack, which is beneficial for weight control." perfect!
• Since needs vary from person to person, a dietitian can help you determine the optimal amount of protein needed in the morning based on your individual goals and needs.

Even if appetite is low, try a protein smoothie or small protein-rich snack in the morning. If you're struggling to eat solid food, a protein smoothie with 30g protein is an excellent alternative. Starting with smaller, protein-forward breakfasts helps manage this effect.

• These protein-packed, fluffy muffins are a great quick on-the-go breakfast alternative that's not only healthy but also super yummy.
• Get the recipe for cottage cheese pancakes.
• That’s why the Healthy Eating Plate encourages choosing healthy protein foods.
• Most of us need our morning coffee or caffeine fix to start the day.
• Then starting the day with a good breakfast is key.
• And it's one of my favorite high protein breakfast ideas.
• Simply double or triple the recipe to enjoy leftovers in the following days.
• If you enjoy a hot meal for breakfast, but find yourself too busy to cook, then these recipes below are for you.

I set a gentle goal for myself to aim for roughly 20 to 28 grams at breakfast. This also barely felt like tedious meal prep because it took 35 minutes, at most, to complete and didn’t require grilling chicken, boiling rice, or steaming veggies, for instance. As a certified quiche lover, the spinach and cottage cheese spoonbread muffin recipe in the manual piqued my interest (and, spoiler, it hit every time).

• 16.9 grams of protein per serving
• Below, we take a look at seven simple ways to make your breakfast high in protein, according to our experts.
• You can even add some crumbled feta cheese for a boost of extra healthy fats.”
• Oatmeal on the stovetop can be a chore.
• Eat with 1 cup cooked couscous and 1 cup steamed broccoli.
• It helps you build strong bones and teeth — and the protein in milk is considered a complete protein.
• This chia pudding recipe packs 21 grams of protein and only 261 calories per serving, making it a wonderful healthy vegan breakfast for weight loss.
• It’s super easy to make, and it keeps in the fridge for about 5 days.

Use canned salmon mixed with Greek yogurt and lemon juice when the fresh is not on the budget. It’s like a fancy creation of a bagel store, but more portable. The pieces really create a better texture. Characteristic, satisfactory and amazingly easy.