Table of contents
Introduction
Starting your day with a high protein breakfast is the way to go if you are looking to build muscle and get stronger. A high protein breakfast has so many benefits including giving you energy for the day ahead, staying fuller for longer and boosting metabolism. Keep your hunger in check and recover faster with My 4 Favourite High Protein Breakfasts below. They are delicious, easy to make and packed with protein.
1. Scrambled Eggs with Turkey and Spinach
Starting off with a classic. Scrambled with some turkey and spinach. This is a great breakfast that combines two of the best sources of protein. Eggs and Turkey are great for helping with muscle growth while spinach can add much needed fibre, vitamins and minerals to your diet without the extra calories.
Ingredients:
- 3 whole eggs (18g protein)
- 50g turkey slices (10g protein)
- 1 handful of spinach
- 1 tsp olive oil
How to Make It:
- Heat olive oil in a pan and cook the turkey for 1-2 minutes.
- Add spinach and stir until wilted.
- Beat the eggs, pour them in, and scramble everything together until cooked.
Total Protein: ~28g
🔗 Related Link: Why Eggs Are a Powerhouse for Muscle Growth
2. Greek Yogurt & Protein-Packed Berry Bowl
Greek yogurt should be a staple in your list of breakfasts. It is so easy to make and is full of protein. I like to add protein powder to my Greek yogurt to up the game even more. Another added benefit of Greek yogurt is that it contains gut friendly probiotics, Probiotics represent a valuable clinical tool supporting gastrointestinal health, immune system function, and metabolic balance.
Ingredients:
- 200g Greek yogurt (18g protein)
- 1 scoop protein powder (20g protein)
- ½ cup mixed berries
- 1 tbsp almond butter (4g protein)
How to Make It:
- Mix the protein powder into the Greek yogurt.
- Top with berries and almond butter.
Total Protein: ~42g
🔗 Related Link: The Science Behind Probiotics and Gut Health
3. High-Protein Oatmeal with Peanut Butter
Oats are a great as they give you a s=nice slow releasing energy through the day. Another great thing about then is that they are easily paired with many other things. On their own they lack protein but you can add many things to the to get that protein in. Things like protein power, peanut butter and milk can be added to up the protein intake.
Ingredients:
- ½ cup oats (5g protein)
- 1 scoop protein powder (20g protein)
- 1 tbsp peanut butter (4g protein)
- 200ml milk (7g protein)
How to Make It:
- Cook oats with milk.
- Stir in protein powder and peanut butter.
Total Protein: ~36g
🔗 Related Link: Why Protein Oatmeal is Perfect for Muscle Gain
4. Cottage Cheese & Banana Toast
Cottage cheese is very low in fat and high in protein making it a great breakfast staple. You can pair it with banana to turn this into a nice sweat breakfast.
Ingredients:
- 100g cottage cheese (12g protein)
- 1 slice whole grain toast (5g protein)
- ½ banana
How to Make It:
- Spread cottage cheese on toast.
- Top with banana slices.
Total Protein: ~17g
🔗 Related Link: The Benefits of Cottage Cheese for Muscle Growth
Conclusion
Ensuring your first meal of the day is full of protein gets you off to a great start and takes some of that pressure off to hit your protein later in the day. Having a breakfast like this is the best way to fuel your workouts, stay fuller for longer (preventing bad eating habits) and hit your fitness goals. Meal prep these meals to make it easier and more sustainable.
“Eat for the body you want, not the body you have.”