How exactly do you accomplish that? The below eight breakfast ideas will help you out.
1. Have dinner for breakfast
Traditional American breakfasts tend to be high in sugar and low in protein (think: pancakes, pastries, and cereal). But there’s no rule against using many foods regulated to dinner in your morning meal, and Dr. Mayo says it’s a great hack for meeting your protein goals. “A tofu bowl with quinoa, avocado, and salsa is a delicious savory protein-rich breakfast,” he says, giving one example.
Chicken, salmon, and beans are three other protein-rich foods Dr. Mayo says are underutilized at breakfast. Especially if you have canned beans on hand, they can make for a good breakfast burrito or you can spread white beans on toast for a protein-rich alternative to avocado toast. As for chicken, think of it as a healthier alternative to sausage, which is higher in saturated fat. It can also be added to a savory oatmeal, with chicken broth, ginger, mushrooms, and kale. Salmon can be paired with eggs, used in a breakfast bowl, or eaten on toast topped with capers and dill.
2. Crack some eggs
Eggs are a breakfast staple for a reason; they’re versatile, quick to cook, and chock-full of nutrients. “One whole large egg has 6 to 7 grams of protein while one large egg white has 3 to 4 grams of protein, and most adults eat two to three eggs for breakfast,” Feneli says.
But she adds that for most people, two to three eggs isn’t enough protein to reach that 30% of the day’s overall protein goal. For that reason, she recommends pairing your eggs with nut butter on toast or adding cottage cheese or dairy to your eggs to up the protein.
3. Eat more plants
All three dietitians recommend incorporating plant-based protein sources into breakfasts. They cook faster than most animal-based proteins and tend to be pretty versatile. Some ideas they shared: a tofu scramble with veggies, overnight oats made with chia seeds and nut butter, and a breakfast taco with black beans and avocado.
4. Find new ways to use protein powder
Feneli suggests thinking outside the blender for ways to integrate protein into your breakfast. While she recommends prioritizing whole food protein sources first, she says protein powder can be a great supplement to have in addition. “Protein powder can be added to pancake mix, oatmeal, and yogurt parfaits,” she says, giving some ideas for how to use it.
