7 High-Protein Breakfast Ideas

Protein is important. Here’s why, along with ideas for adding it to your morning meal.


Protein tends to be misunderstood. At times, it's flying high on a fad-diet craze, when it seems that half of our population is shunning carbs in favor of a high-protein diet. At other times, protein is forgotten completely, as people order salads with low-fat dressing in an effort to fit into their skinny jeans. While a high-protein, low-carb diet is overkill, there is good evidence that a moderate-protein diet may be the way to go.


[Read: High-Protein Diets for Weight Loss: Are They Healthy?]

Protein also plays a role in ensuring that we don't feel hungry too soon after a meal, making it a helpful partner in a weight-loss plan. A higher-protein breakfast, in particular, has been shown to help people feel less hungry during the day and eat fewer overall calories. However, research indicates that most Americans eat the bulk of their protein later in the day, at dinner and lunch, with less protein at breakfast and in snacks. This may also be problematic for the elderly or those trying to build muscle – recent studies suggest that spacing protein throughout the day, rather than bulking up on protein at later meals, is more helpful for maintaining or building muscle in people who exercise.


Day One


Day Two

Strawberry smoothie: Blend together 1/2 cup of strawberries, 6 ounces of plain Greek yogurt, 1/4 cup of uncooked oatmeal, a drizzle of honey (as needed) and 1/2 cup of skim milk or soy milk. Total: 21 grams of protein.

Day Three


[Read: 8 Great Farmers Markets.]

Day Four

Melon bowl: Half of a cantaloupe (using the center as a bowl), filled with 1 cup of cottage cheese. Total: 25 grams of protein.

Day Five 


Day Six 


Day Seven

Salad for breakfast: Toss together 1/2 cup of shelled soybeans, 1/2 cup of chopped tomato and 1 ounce of mozzarella cheese. Drizzle with balsamic vinegar, and serve a whole-wheat breadstick on the side. Total: 25 grams of protein.

[Read: Unusual Uses for Greek Yogurt.]

