List: 5 High protein breakfasts.


Easy high protein breakfasts for those on the go.  

fruit parfait

fruit parfait

We all struggle to get out the door on time and still have a healthy filling breakfast.  It is essential that we start our day off right?  Adding high-protein foods to your morning meals can help you start your day right and staff full all morning long.  Research has shown that getting plenty of protein in the morning helps you stay full and satisfied longer. It may even help you eat less throughout the day.  I usually prep my meals for the whole week over the weekend.   

  1. High-fiber cereal and PB Bowls.   I like to prep these bowls for a fast microwave breakfast of protein and fiber goodness.  I add one-third a cup of Bob’s Red Mill Hot High-Fiber Cereal, 1/4 cup of skim Fairlife milk, and two tablespoons of peanut butter.  Each serving has 380 calories, 12 grams of fiber and over 20 grams of protein.     
  2. Yogurt and fruit parfait.  I do not recommend just any yogurt.  I suggest adding Greek yogurt to your morning meal.  Greek yogurt is thicker and higher in protein.  A single cup has over 20 grams of protein. I usually make prepped meal packs with a little unsweetened frozen fruit spooned on top.  
  3. Cottage cheese and fruit parfait.  These little babies are served cold and are great to take while traveling.  I usually use 1% cottage cheese.  I add 1 cup of cottage cheese to 1/2 cup of fruit, 1 tsp of flax seeds, and 1 tsp of chia seeds.  
  4. Chia pudding.  These seeds are a nutritional wonder.  One ounce or 2 tablespoons adds 5 grams of protein and 10 grams of fiber to your diet.  Chia seeds turn into a thick pudding when added to a liquid.  For breakfast, I add them to milk.  I add 1/4 cup of berries, two tablespoons chia seeds, 1 tsp of flax seeds, and 1 tsp of vanilla to a half a cup of milk.  Mix them up and put it in the fridge overnight.  This little recipe has 241 calories with over 15 grams of fiber and 15 grams of protein.  
  5. Muffin pan eggs with jalapenos.  These are great to pack in your breakfast as you head out the door.  I make them as a scramble with 2 cups of eggs whites, one chopped jalapeno, 3/4 cup of chopped broccoli, 1/2 cup of your favorite cheese (I choose cheddar), and salt and pepper to taste.  Pour them into a muffin pan and bake at 380 for 10 minutes.  It makes 12 “muffins” and 2 servings of 6.  Each serving has 245 calories and 36 grams of protein.  

The bottom line: Protein will make you full all morning long.  Add these on the go, and it will help you avoid grazing the candy bowls.  Controlling your snacking and portion size is essential for losing weight and keeping the weight off.  

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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