Protein Packed Breakfast Ideas

We all know breakfast is important, but did you know that hitting 30 grams of protein in your first meal of the day can have a big impact on your health? Not only does it stimulate muscle protein synthesis (MPS)—which is key for building and repairing muscle— but it also helps you set the tone for the rest of your day.

By front-loading protein, you can boost your metabolic rate over time, helping your body burn more calories even at rest. Plus, it helps curb food cravings, increases feelings of fullness, and reduces the likelihood of binge eating later in the day. It’s a win-win! So, if you’re looking for an easy way to hit that 30g goal and set yourself up for success, here are some ways to do it without much effort. z

* If you’re increasing your protein intake and experiencing some bloating or digestive discomfort, try taking one capsule of our bloat-supporting formula with your meals to help your body adjust and promote smoother digestion.

🥚EGGS: HARD BOILED

• 5 hard boiled eggs (30g) + hummus and fruit
• 5 hard boiled eggs (30g) + roasted beets + cilantro all chopped together and drizzled with Dijon dressing or tahini dill dressing
• 3 hard boiled eggs (18g) on top of 4oz cottage cheese (15g) with avocado slices, chili flakes, everything but the bagel seasoning + drizzled with chili oil

🍳EGGS: ANY STYLE

 (scrambled, sunny side up, omelet)

• 2-3 eggs any style + breakfast sausage + salsa and veggies (30g+)
• 3 eggs any style (18g) + 1 cup black beans (15g) and salsa/tomatoes/herbs
• Veggie omelet made with 3 eggs (18g) + 4oz cottage cheese mixed in (15) + onions, peppers, mushroom, tomatoes etc.
• Breakfast sandwich with 2 sunny side up eggs (12g) + 4 turkey slices (22g) + avocado + pesto or sriracha
• Breakfast sandwich with eggs + sausage patties + cheese or avocado (30g+)
• Breakfast tacos with leftover steak, scrambled eggs, tomatoes + green salsa (30g+)
• Breakfast tacos on cassava or corn tortillas with 3 scrambled eggs (18g) + 1 cup black beans (15g) + avocado and cilantro
• Sourdough (regular or gluten free) topped with cottage cheese, scrambled eggs, avocado and chili flakes (30g)
• High protein spinach jalapeño egg frittata
• High-protein egg bites (add in turkey bacon for even more protein + flavor)

🐮 YOGURT & COTTAGE CHEESE

• Greek yogurt bowl (10oz/28g) + fruit, granola and drizzled nut butter on top (4g)
• Rice cakes topped with 6oz cottage cheese (23g) + 2tbsp pumpkin seeds (7g) + blueberries + cinnamon + tahini + honey
• Cottage cheese bowl with 8oz cottage cheese (31g) + fresh fruit and granola
• Cottage cheese pancakes

🥩 NON-DAIRY MEAT

• Applegate chicken maple sausage (18g) + 1 cup black beans (15g) with salsa and veggies
• Ground beef or turkey seasoned with rosemary, maple syrup, etc. with peppers, onions and potatoes for a meat and potato morning hash

🥣  NON-DAIRY: OATS & PUDDING Non-dairy: oats & pudding

• Overnight vanilla chia pudding made with almond milk (7g) + 1 heaping scoop vanilla protein powder (23g) + vanilla extract and fresh fruit
• Overnight PB oats made with almond milk (7g) + 2 tbsp powdered peanut butter (6g) + protein powder (20g) with a drizzle of peanut butter and fruit
• Chocolate overnight oats made with greek yogurt + chocolate protein powder, etc — get creative with the flavors depending on what kind of protein powders you have to work with

🫐 SMOOTHIES

• Blueberry tahini banana smoothie + 1.5 scoops protein powder (30g)
• Strawberry rose pumpkin seed butter smoothie (frozen strawberries, rose powder,  pumpkin seed butter, almond milk, sea salt, cinnamon + vanilla extract) + 1.5 scoops protein powder (30g)

👩‍🍳 FUN

• Our fave chocolate pumpkin protein pancake (17g) topped with Greek yogurt (15g) and fresh strawberries