If you’re looking to jumpstart your morning with a high-protein breakfast, you’ve come to the right place. Learn about the benefits of having 30g of protein at breakfast and why a protein-packed breakfast is a great way to start your day.
Plus, we’ll share some tasty 30g protein breakfast ideas.
Why start your day with 30 grams of protein?
Start your day with 30 grams Eat protein for breakfast Maintaining muscle Feeling full (Feeling fuller for longer).
Why 30 grams? Research shows: 30g protein breakfast We can help you Build and maintain muscle.
The benefits of a high-protein breakfast
A protein-rich breakfast Stabilizes blood sugar levels And you Feeling fuller for longerIt provides Essential Amino Acids Your body needs to repair and build muscle tissue, plus getting enough protein at breakfast will increase the total amount of protein you consume that day, helping you reach your protein goals.
Breakfast recipes and meal ideas with 30g protein
Now onto the fun part: the recipes! Here are some tasty, high-protein breakfast ideas to help you reach your 30g protein goal.
Blueberry Protein Overnight Oats
Sweet, satisfying and packed with protein, overnight oats are the perfect way to start your day. For a variety, try our Apple Pie Overnight Oats.
What you’ll need:
- 2/3 cup oatmeal (7 g Protein)
- 1/2 cup nonfat milk (4 g Protein)
- 1 cup Greek yogurt (20g Protein)
- 1/2 banana
- 1 tablespoon peanut butter (3.5g Protein)
- 1 teaspoon chia seeds (2 g Protein)
- cinnamon
- Fresh blueberries
Estimated Total Protein: 36g
Tofu and vegetable sausage scramble
Start your day off right with a vibrant vegan tofu and veggie sausage scramble.
What you’ll need:
- 1/2 block of firm tofu (15g Protein)
- 1/4 cup oatmeal (2.5g Protein)
- 2 vegetable sausages (8.5g Protein)
- 2 tablespoons nutritional yeast (5g Protein)
- 1 cup baby spinach
- 1 small green onion (finely chopped)
- 1/3 cup shredded carrots
- Turmeric (appropriate amount)
Estimated Total Protein: 31g
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high protein breakfast quesadilla
This easy breakfast quesadilla is packed with flavor and muscle-building protein.
What you’ll need:
- 1 slice of bacon (2.5g Protein)
- 2 eggs (12 g Protein)
- 1/4 cup canned black beans, washed and drained3.5g Protein)
- 1/2 jalapeño, seeds and stem removed, thinly sliced
- 1 sprouted whole wheat tortilla (5g Protein)
- 1/4 cup cheddar cheese (7 g Protein)
- 1/4 cup baby arugula
- Cumin, salt, pepper (to taste)
Estimated Total Protein: 30g
Sausage, spinach and goat cheese omelette
Start your morning off right with this delicious, versatile, protein-packed omelette.
What you’ll need:
- 2 eggs (12 g Protein)
- Chicken Apple Sausage 1 piece (14 g Protein)
- 1 ounce goat cheese (5g Protein)
- 1/2 cup spinach
Estimated Total Protein: 31g
Pumpkin Spice Protein Smoothie
Pumpkin spice is popular, but you can also substitute different fruit and protein powder flavors for your smoothie.
What you’ll need:
- 1 cup Greek yogurt (20g Protein)
- 1 scoop of whey (25 g Protein) or soybeans (25 g Protein) Protein Powder
- 1/2 cup canned pumpkin
- 1/2 banana
- Pumpkin Spice Blend
- Maple syrup
Estimated Total Protein: 45g
Greek yogurt with fruits and nuts
Simple, nutritious and crunchy, customize this easy 30g protein breakfast with your favorite nuts and fruits.
What you’ll need:
- 1 cup Greek yogurt (20g Protein)
- 1 scoop of whey (25 g Protein) or soybeans (25 g Protein) Protein Powder
- 1/4 cup sliced almonds (6 g Protein)
- 1/2 cup raspberries
Estimated Total Protein: 51g
Protein Pancakes
Add some extra protein to your breakfast by topping it off with cinnamon and maple syrup or nut butter for a fun and satisfying breakfast.
What you’ll need:
- 1/2 cup oatmeal (5g Protein)
- 1/4 cup vanilla whey protein powder (18 g Protein)
- 1/4 cup milk (2 g Protein)
- 1 egg (6 g Protein)
- 1 tablespoon coconut flour (1g Protein)
- 1 teaspoon baking powder
- 1/8 teaspoon salt
- 1/2 banana
Estimated Total Protein: 32g
Avocado, salmon and egg toast
Trendy, delicious and packed with protein, this decadent dish features smashed avocado with smoked salmon and red onion, plus eggs.
What you’ll need:
- 1 avocado (4 g Protein)
- 1 ounce of smoked salmon (5g Protein)
- 2 eggs (12 g Protein)
- 2 slices of whole wheat bread (11 g Protein)
- Sliced red onion
Estimated Total Protein: 32g
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Practical tips for a high protein breakfast
Balance and variety
Balance your diet with a breakfast that includes 30g of protein Complex carbohydrates and good fats Eat healthily. Variety in your diet means you’re getting all the nutrients your body needs. Eggs, Greek yogurt and black beans are great budget-friendly protein options.
Dietary needs
Whether you’re vegan, vegetarian or gluten-free, you can adapt these 30g protein breakfast recipes to suit your diet – for example, by swapping out regular protein powder for a plant-based one or using gluten-free oats.
Tracking Protein Intake
To monitor your protein intake and make sure you’re hitting your goals, use an app like this one: My Fitness PalAim to eat a balanced diet with high protein foods at every meal.
Muscle Maintenance
Protein is essential for maintaining muscle mass, especially if you’re trying to lose weight. Lose fat while maintaining muscle massKeeps your metabolism high.
FAQ
How can I get 30g of protein for breakfast?
Foods like eggs, Greek yogurt, peanut butter, bacon, salmon, whole wheat bread, and rolled oats are all great sources of protein that you can incorporate into your breakfast recipes. Try Greek yogurt with fruit and nuts, or an omelet with cheese and veggies.
What should I eat with 30 grams of protein?
Combine dairy, eggs and tofu with fruits, vegetables and whole grains for a balanced protein source.
Is it a good idea to have 30 grams of protein in the morning?
Yes! It aids in muscle repair, keeps you fuller longer and stabilizes blood sugar levels. Eating protein-rich foods for breakfast can help increase your nutrient intake and support your health, especially for those looking to maintain or build muscle.
How can I get 30 grams of protein for breakfast without eggs?
Try a smoothie with protein powder, Greek yogurt with nuts, or vegan protein pancakes.Plant-Based Protein Sources Foods like tofu, tempeh and legumes can help you reach your protein goals.
Bottom line: Start your day with a breakfast that includes 30g of protein to optimize your health and wellness.
Starting your day with a breakfast that contains 30g of protein is a great way to fuel your body, stabilize your energy levels and support muscle health. MyFitnessPal App Check out more protein-packed recipes to make the most of your breakfast.
First published on April 3, 2020, updated August 27, 2024
The post How to Get 30g of Protein for Breakfast (Recipes Included!) appeared first on MyFitnessPal Blog.
