Everywhere we look, there are messages about eating enough protein. But with so much noise around this mighty macronutrient, it’s difficult to discern how much we really need throughout the day. Or even how much we need in a particular meal, like breakfast.

Breakfast is a meal that has some unique characteristics. As the name implies – we are breaking the fast that takes place naturally while we sleep. What we eat at this meal, and whether or not it includes adequate protein, sets the tone for how we feel and perform athletically for the remainder of the day. 

I’m Angie, a Registered Dietitian, sports nutrition expert, and a big believer in the power of a nourishing breakfast. The name of my private practice is Carpe Diem Nutrition, which is Latin for “seize the day,” and I can’t think of a better way to seize it than right from the beginning with a fantastic breakfast powered by protein.

“But wait,” you may say, “aren’t most of our beloved breakfasts primarily carbohydrates?” When thinking of breakfast, you might envision cereal, oatmeal, pancakes, waffles, bagels, donuts, and more. While it is true that many of our typical breakfasts don’t include much protein, I’m happy to share how easy it can be to get 30 grams of protein at breakfast and why you may want to try.  

By the end of this blog post, you’ll learn some of the many nutritional perks of having 30 grams of protein in your first meal of the day. I will cover:

• Why 30 grams of protein?
• What are the key benefits of having 30 grams of protein at breakfast?  
• What are some easy and delicious ways to include 30 grams of protein at breakfast?
• FAQs about protein timing, the best sources, and whether supplements are needed 

Let’s kick off!

Why 30 grams?

The best answer to this question is that it’s a sweet spot. According to the position on nutrient timing from the International Society of Sports Nutrition, “consuming 20-40 grams of protein (or a 0.25-0.40 g/kg body mass/dose) of a high-quality protein source every three to 4 hours is the most favorable pattern to promote muscle repair and growth. Following this style of eating is correlated with improved body composition and performance metrics when compared to other dietary patterns (1).”

 

What are the Benefits of 30 grams of protein at breakfast?

A generous serving of protein at breakfast has many benefits, including building and maintaining muscle mass, helping with stable blood sugar levels, and promoting a feeling of fullness.

Building muscle mass and repairing after exercise

There are many studies demonstrating the muscle-building benefits of eating enough protein in combination with strength training. Beyond building muscle, eating enough protein can help repair and maintain the lean muscle mass that you already have as an active individual (2). 

Blood sugar stabilization

Protein at a meal can help to regulate your blood sugar levels. You may recognize rises and dips in your blood sugar with feeling more or less energized, or maybe you know that feeling of being “hangry” when your blood sugar dips very low – I sure do. 

Eating a high-protein breakfast may help to keep blood sugar levels stable after this meal, as well as throughout the rest of the day (3). 

Satiety

Do you ever notice how certain foods have the ability to help you feel fuller for longer? Or some foods seem to make you hungrier than if you didn’t eat anything at all?

The difference might be the presence (or absence) of protein in that particular meal. 

Eating protein at breakfast, along with each meal of the day, has been shown to help us feel fuller for a longer time and perhaps experience less pesky cravings (4).

Perimenopause/Menopause

If you are a lady in midlife, then welcome to my club. While there are many metabolic differences during this time in life, one of the best things you can focus on is including adequate protein at breakfast and throughout your day.

In addition to all of the benefits listed above, a 30-gram protein breakfast may especially help women in perimenopause and postmenopause to build and maintain lean body mass as estrogen continues to decline over time (5). 

 

12 Examples of 30-Gram Protein Breakfasts

Greek Yogurt Bowl

Greek yogurt is a great tool in your 30-gram breakfast assembly toolbox. Packing about 18 grams of protein in ¾ cup, a nice scoop will get you more than halfway there. Top with protein-rich nuts, seeds, or a high-protein granola, and add your favorite fruit for flavor. 

A Greek yogurt bowl might be one of the easiest, no-cooking-required ways to hit your target…and one of my personal favorites!

Omelet, Whole Grain Toast, Fruit

Leaning into the protein power of eggs is another easy way to meet your goal. Each egg provides 7 grams of protein, so a tasty omelet with 2-3 eggs will get you the better part of your 30-gram goal. Add your favorite veggies and a few tablespoons of your favorite cheese for flavor and additional protein. Pair with some carbohydrate foods, like whole grain toast and fruit, to make this a complete recovery meal. 

Dippy eggs, Whole Wheat Toast, Scoop of Cottage Cheese

No time for an omelet? No problem. Two eggs with a runny center (aka “dippy eggs” for my Central PA peeps), paired with whole wheat toast and a ½ cup scoop of cottage cheese, easily adds up to 30 grams of protein. Have the cottage cheese on the side topped with tomatoes or fruit, or follow my daughter’s lead and top your toast with cottage cheese & tomatoes – it’s delicious!

Tofu Breakfast Wrap

The price of eggs got you down? I hear you. A 3-ounce serving of tofu contains 9 grams of protein at a fraction of the current cost of eggs. If you’ve never tried this versatile plant-based protein powerhouse, now might be your time.

Tofu is fairly plain, all on its own, but it easily takes on the flavors of whatever you add to it. Try sauteing the tofu along with spices like nutritional yeast, garlic powder, turmeric, paprika, and salt for a bright yellow tofu, that’s a great egg substitute. Add it to a high protein wrap with your favorite toppings for a 30-gram protein breakfast that’s economical and portable. 

Check out The Plant-Based RD’s recipe for Vegan Breakfast Burritos. (P.S. If you enjoy these flavors, feel free to meal prep a batch of these tofu wraps and freeze them for a quick breakfast later in the week). 

Whole Grain Toast with Cream Cheese, Smoked Salmon & Capers

Do you like fish for breakfast? While this is popular culturally in many other parts of the world, it’s not a trend I see my clients take advantage of enough. If you are not a fan of the texture of lox, many grocery stores now offer hot smoked salmon, which might be more appealing. Or you can always save a 4-ounce portion from dinner to incorporate into a breakfast meal later in the week.

Choose a whole-grain bread that has at least 5 grams of protein per slice. Toast the slices and top each with a tablespoon of cream cheese, 2 ounces of salmon, and a sprinkling of capers for a super satisfying 30-gram protein breakfast. 

High Protein Breakfast Cereal + Milk

What if you just want no fuss, old-school cereal, and milk? Is it possible to get 30 grams of protein here? With new cereals like Magic Spoon, Catalina Crunch, and other high-protein varieties showing up on the shelves, hitting the 30-gram protein goal is easy.

Some of these newer cereals pack 12-15 grams of protein in one cup. They are enjoyable on their own or can be mixed in with a traditional favorite cereal to hit your goal. Topping with 1 cup of protein-rich dairy milk or high-protein plant milk, like soy, hemp, flax, or pea protein milk, makes getting 30 grams of protein a no-cook snap.

High Protein Oatmeal Bowl

Although considered more of a carbohydrate-rich food, oats also provide protein. Some varieties, such as Bob’s Red Mill Organic Protein Oats, contain about 13 grams in a half cup. After cooking, swirl in ½ cup of Greek yogurt or cottage cheese to meet your 30-gram goal and top with berries, nuts, nut butter, seeds, or any other fruit and toppings to make it uniquely yours.

Berry Smoothie

Some days, we just need to grab and go, and that’s where I like to recommend the ease and portability of a smoothie. There are endless ways to get 30 grams of protein in a smoothie, either with whole food sources like milk, yogurt, tofu, nuts, or seeds or by using a commercial protein powder. It’s a great way to add fruit, veggies, or other flavors that you enjoy.

A personal favorite 30-gram protein recipe is 1 cup of almond milk, 1 scoop of vanilla or chocolate whey protein powder, ¾ cup frozen mixed berries, and 1 tablespoon of almond butter – Blend and enjoy!

Protein Pancakes or Waffles

There are a variety of high-protein pancake and waffle mixes available in the baking aisle at your grocery store or pre-made versions in the frozen breakfast section. Look for brands like Kodiak Cakes, Premier Protein, Bob’s Red Mill, and Krusteaz. 

With a little creativity, you can also increase the protein in your homemade pancakes or waffles by adding more eggs or egg whites, yogurt, milk, or protein powder. Check out this recipe from Mallory the Dietitian for an idea on how to make a high-protein pancake without protein powder. Pair them with a tall glass of milk to get 30 grams of protein.

Turkey and Egg Sandwich

Image Credit: Ashley Petrie

Check out this clever Turkey Breakfast Sandwich recipe from Registered Dietitian Ashely Petrie. She makes great use of leftover turkey here, but you could use leftover rotisserie chicken, deli turkey, or even turkey bacon. 

And while Ashley is amazing and makes drool-worthy, homemade sourdough bread, don’t fret if you don’t have time for that right now. To hit your 30-gram goal, make your sandwich with a high-protein bread, like Dave’s Killer Bread, which provides 6 grams of protein in each slice. 

Loaded Bagel (no eggs)

I’ve worked with plenty of clients who don’t like or tolerate eggs or traditional breakfast food, in general. I love helping clients hit their 30 grams of protein by starting with a high-protein bagel, like these from Dave’s Killer Bread (11 grams of protein in each). Layer them up with 3 ounces of your favorite deli meat, a slice of cheese, baby spinach, tomato, mustard, or whatever your little heart desires.

Starbucks Drive-through?

Image Credit: Starbucks

Yes, you can absolutely get 30 grams of protein with your morning cuppa joe at Starbies when you don’t have time to prep. Most of their breakfast sandwiches and wraps have 18-30 grams of protein. Add a grande latte with nonfat milk for another 13 grams of protein. 

My favorite order? Grande Soy Latte with a Spinach, Feta & Egg White Wrap (30 grams of protein, 58 grams of carbohydrates, and 480 calories). 

FAQs about Protein

Now that you have some delicious suggestions for 30-gram protein breakfasts, you might be wondering about the timing of your protein breakfast, as well as other sources of protein. Read on for answers to some of the most frequently asked questions I hear regarding protein breakfasts.

Q: If I have a morning workout, what’s the best time to eat my 30-gram protein breakfast?

If you are heading out early to get in your swim, bike, run, lift, or whatever workout brings you joy (and gains!), it’s best to have a small, easily digested carbohydrate-rich snack prior to this workout and make your 30-gram breakfast part of your recovery routine.

Carbohydrates provide the main energy source for your workouts, so that’s the priority before training. 30 grams of protein in your pre-workout meal may not help you a heck of a lot, but it is essential for post-exercise recovery. But don’t wait too long: some studies show that consuming your recovery meal within 30-45 minutes of your training session can help you recover faster and more completely (6).

If you need more ideas about what to eat before a workout, check out my blog post on healthy snacks, which includes pre-workout snack ideas. 

Q: Do protein breakfasts need to include animal protein?

When I say protein, do you envision big steaks and hamburgers? 

While animal sources of protein, like beef, chicken, fish, and eggs, do provide high-quality protein, they are certainly not the only way to get 30 grams of protein in the first meal of your day.

Q: Can I get 30 grams of protein from plant sources?

Absolutely! 

Many plant foods are excellent sources of protein. Whole grains, nuts and seeds, legumes, soy foods, and high protein plant-based drinks can be excellent options to reach your 30-gram protein breakfast goal. Plants are powerful!

Q: Do I need to include protein supplements to get 30 grams of protein at breakfast? 

Ads for protein powders, bars, and other supplements might lead you to believe these are the only way to achieve a high-quality protein breakfast. While it is true these are sometimes helpful, they are by no means necessary (or superior) to whole-food meals. 

Start your day with the right breakfast for you

I hope you found some inspiration about the benefits of morning protein and are curious to see what it feels like when you make protein a priority. Times are tough out there, and while we might not be able to change the world, we can do our best to keep ourselves nourished and ready for whatever life throws at us.

Quick recap: 30 grams of protein at breakfast may help:

• Build and repair muscle
• Keep you full
• Stabilize your blood sugar levels
• Stave off cravings
• Support you through menopause
• Provide deliciousness and enjoyment in the first meal of the day

Finding easy, nutritious breakfasts that you enjoy is just one of the many ways you can support yourself. If you find yourself challenged in the breakfast department or could use other personalized recommendations for your individualized nutrition plan, let’s talk! 

Contact me to set up an appointment so we can work together toward your strongest, most nourished self this year! P.S. Your insurance may fully cover the cost of your visit – ask me for more details.