One of the biggest game changers for me when it comes to weight management and fat loss, was when I started eating more protein in general, so today I’m sharing tons of great inspiration for how to get more protein in your breakfast. Scroll down to dive straight into my protein powered breakfast inspiration.
Breakfast is possibly my favorite meal of the entire day, so even when I’m fasting I like to break fast with… Breakfast! Meaning I’ll postpone eating my breakfast usually until around lunchtime. (On weekends I do sometimes like to eat a bit earlier than noon. I’ll share more about my intermittent fasting routine another time.)
How much protein Do i need for breakfast?
It’s worth noting that everybody is different, and it’s not realistic to live off only protein – our bodies need all the macronutrients. Personally, I just can’t think straight if I’m cutting my carbs back too hard.
But the benefits of eating a protein rich diet is that it helps keep you full for longer and gives you more bang for your buck when it comes to caloric value. I feel full for much longer when I eat a protein rich breakfast, so I try to always incorporate a bit of extra protein.
Without getting too deep into the science of it, it is widely believed that our bodies can only absorb a certain amount of proteins taken in a single meal – the rest will just be surplus calories anyways. Educate yourself on your own nutrition and figure out what works for you.
Personally, I believe it makes sense that the body can only take so much in a limited time, and if I’m getting around 20gr of protein in a meal, this is a win for me!
How to sneak more protein in + Why I stopped Calorie Counting
However, it could be difficult to figure out how to get more protein for breakfast. Some of the classic, easy breakfast choices tend to be much more carb focused: Bread, cereals, oats etc.
I wanted to share some of my favorite easy ways to add protein to your breakfast, either by adding an extra step or by swapping ingredients completely into alternative recipes. If you’re asking yourself what is a good high-protein breakfast and how can I get more protein for breakfast, you’ve come to the right place!
Also: a short note on calories. I stopped obsessing over calories. I just can’t mentally cope with the details of counting and stick to a rough, ballpark estimate when I just want to maintain my weight = most of the time. I don’t believe in restricting myself excessively. My weight fluctuates with 2-3 kgs and I’m fine with this. That being said, I have – and probably will again – tracked my macros (carbs, protein, fat), and I believe it’s important to have a fundamental understanding of the nutritional values of the foods and meals you eat the most.
protein powered breakfast inspiration #1: Adding Low fat cheese to your breakfast for extra protein and flavor
This is one of my favorites, because not only does cheese melt which makes it incredible, it can be used in so many ways: added to hot meals, eaten as a separate snack, or on bread.
How To Add It:
– Low fat string cheese as a snack
– Sliced, on wholegrain bread
– Melted, on eggs
– Grilled cheese sandwich using rye
My favorite way: A slice of whole-grain bread with a fried or poached egg, turkey bacon or ham, melted low-fat cheese, mustard and sugar-free/reduced sugar ketchup.
protein powered breakfast inspiration #2: ... Or cottage cheese, the protein classic.
It’s on another level than cheese – it’s cottage cheese. One of my favorite breakfasts – or snacks in general – for fat loss is cottage cheese. I love, love, love cottage cheese. It adds in nicely with an omelette or scramble for savory dishes, but my favorite way of eating it is plain with a tablespoon of my favorite marmalade mixed in. I love apricot the most!
For less of a blood sugar spike, I love fresh fruit: cherries and blueberries are my favorites here. PB also goes nicely!
– Stirred in with scramble/omelet
– On top of toasted rye with dash of olive oil, S&P
My favorite way to add it: 100-150 grams of cottage cheese with fruit as a small breakfast in itself or a side dish to balance out a carb-heavy other food, like slice of bread etc.
protein powered breakfast inspiration #3: Low Fat Greek yoghurt.
This staple is always in our fridge – there’s so much you can do with greek yoghurt, and it contains a lot of protein.
– Add in a few spoonfuls to smoothies for texture and protein
– Overnight oats with frozen berries, seeds and a spoon of PB
My favorite way to add it: I love eating it plain with either homemade granola or fruit, but my current favorite is to mix in a generous spoon full of greek yoghurt to my chia-oatmeal after it’s done cooking. It turns the oatmeal to creamy bliss, and I find it more reliable than adding protein powder which – depending on the supplement you use – can change the texture dramatically or for the worse.
Breakfast is the most obvious way of using greek yoghurt, but I love using it for weight-friendly baked goods, frozen desserts and even dinner recipes. It’s such a staple in our house.
protein powered breakfast inspiration #4: Protein powder / bars
This is low-hanging fruit, sure, but sometimes I want a quick solution, and good quality protein products provide just that. Either a quick shake on the side, or a blended green smoothie is an amazing meal-to-go. For day trips I normally bring a bar… just in case. I love keeping a few bananas in the freezer for smoothies, by the way!
The Swiss have a thing where they’ll stick a chocolate bar in a bread roll, and guess what people, you can do the same with a protein bar and call it a day! This is the very filling version of a gas-station breakfast!
My All-Time Favorite protein breakfast:
I make quick protein pancakes using 1 egg, 1 scoop of protein powder (vanilla or chocolate is what I normally use), 1 scoop of oats, 1 ripe banana and 1/2 a tsp of baking powder. I simply 1-step blend it all with my immersion blender and fry the pancakes.
protein powered breakfast inspiration #5: Eggs... Of course!
We all know that eggs are a good source of protein, and this list wouldn’t be complete if it wasn’t for eggs. I’ll spare you the obvious ways to eat eggs (my favorites are poached and scrambled), and add a few extra ideas.
– Boiled and halved on top of toasted rye with avocado slices, S&P
– Baked in sweet potato
– Fried with beans and harissa
protein powered breakfast inspiration #6: Lean Meat / Fish / Tofu
I don’t typically eat meat for breakfast, but once in a while I’ll enjoy some sliced turkey or chicken sausage with my scrambled eggs, smoked salmon on my toast or my favorite: Shrimp on toasted wholegrain bread with light mayo and lemon juice.
Shrimp and avocado also go great together!
Fried or baked tofu is another way of adding extra protein very easily and quickly if you’re looking for a vegan option.
A few other notable mentions
You’d arguably have to eat lots of some of these to cover your protein needs, but they all add that little extra and I almost always add one or more of these:
- Nut butters
- Nuts and seeds
- Vegan meat options, especially sausages to replace normal meat
- Beans – I especially love black- and baked beans
- Ricotta cheese
- Protein-enriched milk – great to add to the homemade granola for a real comforting breakfast, although the greek yoghurt fills me up more.