5 ways to get 20 grams of protein at breakfast

We talk a lot about the power of protein — and how important it is to eat a protein-rich breakfast.

But how do you make sure you’re getting a high-protein breakfast, exactly? What does that even look like? 

It can get confusing…

Especially when most of us are used to eating toast or cereal for breakfast.

I’ve put together a quick list of 5 breakfasts that pack at least 20 grams of protein for you.

But first, here are two reasons a protein-rich breakfast matters:

  • Adding more protein to your diet helps boost your metabolism and reduce hunger during the day.
  • Eating a healthy breakfast can lay the groundwork for better choices throughout the day.

NOTE: These high-protein breakfasts can also become a healthy lunch or dinner! 

5 Healthy High-Protein Breakfast Ideas

Greek Yogurt Parfait

  • 1 cup (230 g) of plain low-fat Greek yogurt (about 20g protein)
  • Mix in a handful of almonds and fresh berries
  • (optional) Top with a drizzle of honey for sweetness

Protein-Packed Oatmeal

  • Cook ½ cup (40 g) of rolled oats with your favorite milk instead of water
  • Stir in a scoop of protein powder (about 15-20g protein) after cooking
  • Add 1 Tbsp of chia seeds (2g protein) and top with 1 Tbsp almond butter

Egg and Spinach Omelette

  • 3 large eggs (about 18g protein)
  • Scramble with a handful of baby spinach and 1 oz (30 g) of feta cheese (4g protein)
  • Serve with sprouted grain toast

Cottage Cheese and Fruit Bowl

  • 1 cup (225 g) of low-fat cottage cheese (about 28g protein)
  • Serve with sliced pineapple or peaches for a refreshing twist

Avocado and Salmon English Muffin

  • Toast a sprouted-grain English muffin (about 4g protein)
  • Top with 3 oz (85 g) smoked salmon (about 15g protein) and slices of avocado
  • Add a squeeze of lemon and a sprinkle of dill

Hope this list helps you start your day off feeling GREAT! Need more nutrition help? Want something customized just for you? Schedule your complimentary session HERE.

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