7 Breakfast Ideas with 30+g Protein
By Natalie Fardone, DTR
Background: A high-protein diet contributes to weight loss and improves body composition primarily by increasing satiety, elevating energy expenditure, and preserving fat-free mass
- Satiety and hormonal effects: high-protein diets increase levels of anorexigenic hormones (GLP-1, CCK, PYY) which suppress appetite, and decrease levels of ghrelin, an orexigenic hormone that stimulates hunger. This leads to an overall feeling of fullness for a longer time period
- Elevated energy expenditure: protein has a much higher thermic effect (20-30%) vs. carbs (5-10%) or fats (0-3%), meaning a high-protein diet burns calories at a higher rate than a standard diet
- Preserving lean body mass: high-protein diets help sustain resting energy expenditure by preserving lean body mass during weight loss
- Lowering blood pressure: studies have shown decreased risk of developing high blood pressure by 40% with a high-protein diet
- Boosts overall mood: protein helps your brain generate norepinephrine and dopamine, two chemicals that can boost your mood, as well as keep you energized and alert
1. Banana Bread Baked Oats- 32g Protein
In a blender or food processor combine:
- ½ cup old fashioned oats
- ½ cup unsweetened almond milk
- ½ a medium banana
- 1 scoop (34g) protein powder (I use Optimum Nutrition Chocolate Whey)
- 1 tsp baking powder
- 1 tsp cinnamon
Pour ingredients into a 6-inch cast iron skillet sprayed with avocado oil. Top with a few chocolate chips and the other banana half. Bake at 350°F for 30-35minutes.
Nutrition facts listed
2. Open-Faced English Muffin- 31g Protein
Ingredients:
- 1 Thomas’ whole grain light english muffin
- 4 large egg whites (or ½ cup liquid egg whites)
- 2 slices uncured turkey bacon
- ¼ a medium avocado
- 2 tomato slices
- topped with salt, pepper, and “everything but the bagel” seasoning
Nutrition facts listed
3. Smoked Salmon Avocado Toast & Greek Yogurt- 33g Protein
Salmon Avocado Toast Ingredients:
- 1 slice toasted sourdough
- ⅓ a medium avocado
- 2 slices Trader Joe’s “everything but the bagel seasoned smoked salmon” (½ the package)
- sliced cherry tomatoes
- topped with basil, everything seasoning, and ½ tbsp balsamic glaze
Yogurt:
- ¾ cup Okios Triple Zero vanilla Greek yogurt
- topped with strawberries & granola (nutrition facts include everything except granola)
Nutrition facts listed
4. Baked Egg White Skillet- 34g Protein
Recipe:
- Sauté ½ cup chopped cherry tomatoes, ¼ cup chopped basil, and ¼ cup diced red onions in avocado oil spray. Season with garlic powder, onion powder, and paprika
- Cook 3 slices of turkey bacon
- Spray a 6-inch cast iron skillet with avocado oil spray
- Add the vegetables and turkey bacon (chopped)
- Add 1/2 cup liquid egg whites (or 4 large egg whites) to skillet
- Bake at 375°F for 20 minutes
- Top with salt & pepper
Nutrition facts listed
5. Apple Harvest Bowl- 31g Protein
Ingredients:
- kale dressed with lemon juice
- 2 cooked Trader Joe’s sweet apple chicken sausage links
- ½ a medium apple, diced
- 1 medium sweet potato (99g), cubed & seasoned with cinnamon
- ½ a medium bell pepper, cooked in avocado oil spray and seasoned with the Gormet Collection’s “roasted vegetable and fries seasoning”
- 1 over easy egg
Nutrition facts listed
6. Steak & Eggs- 35g Protein
Ingredients:
- 2 large scrambled eggs
- One 4 oz NY strip steak cooked in avocado oil spray
Nutrition facts listed
7. Chocolate Peanut Butter Oats- 40g Protein
Ingredients:
- ½ cup old fashioned oats, mixed with 1 scoop (34g) chocolate whey protein
- 1 medium banana
- ¼ cup sliced strawberries
- ¼ cup Kind dark chocolate granola clusters
- 1 tbsp peanut butter
Nutrition facts listed
