Breakfast is a very important meal. And if you want to kick off your day properly, empty calories or foods with low nutritional value won’t cut it. 

The answer? High protein breakfast foods.

Protein helps regulate your appetite by making you feel fuller for longer. Choosing a high protein breakfast will also help you avoid food temptations.

How much protein you need daily depends on many factors. For most adults, the RDA is 0.8 grams of protein per kilogram of body weight. However, always check with a health professional, as the amount of protein you need will depend on your lifestyle, fitness level and other factors. 

Many people rely on very high-sugar breakfasts with little protein or other nutritional value. For example, a bowl of Coco Pops cereal with milk, a glass of orange juice, and a slice of toast with jam could contain up to 20g of sugar, which is more than half of the recommended daily allowance of sugar for the average adult. 

Here’s how to pack your breakfasts with protein.

1. Aim for a breakfast that contains 20-25% of your daily protein requirements. If you’re unsure how much protein you should be hitting at breakfast, speak to a professional about your goals. 
2. Preparation is key. If you find yourself rushing in the morning, setting your alarm a few minutes earlier will allow you time to prepare and enjoy a high protein breakfast. If you don’t want to wake up earlier, make something in advance - overnight oats are a quick and easy option. 
3. Find out what works for you. Some people don’t enjoy meaty or egg-based breakfasts. If you prefer something sweet, try protein pancakes, protein cereal or porridge with nuts, nut butter and protein. 
4. High protein breakfast foods don’t have to be fancy. Having the same breakfast every day is fine if it helps you hit your target.
5. If you’re working from home or have more time in the mornings, try to vary your protein sources. You could include a mixture of plant, dairy, and meat protein, depending on your preferences. 

High Protein Breakfast Ideas

• Do an English breakfast, but make it healthy. Swap out the sausage and bacon for high protein meats like turkey bacon and sirloin steak, and add spinach for an extra protein boost.

• Eggs are an excellent source of protein. You can have them boiled, poached or scrambled on a slice of toasted high protein bread. Enjoy with avocado, hummus or baked beans on the side for extra protein.

• Fill up with a warming bowl of porridge. Make it at home using organic porridge oats, or choose a skinny high protein porridge pot if you’re in a hurry or on the go. Available in salted caramel, golden syrup or chocolate, this is a convenient option for a hearty breakfast. Each pot contains between 13-14g of protein, so you’ll be well on your way to hitting your protein goals. 

• Create a high protein pancake stack, sweeten it up with zero calorie maple syrup, and add a dollop of high protein yoghurt for extra protein. 

• Plan ahead and make a delicious batch of high protein overnight oats. You can make them even more tasty with our syrups and jams! Try making apple pie overnight oats, Oreo protein oats or overnight berry oats! Use high protein oats and stir in some nut butter and protein powder for an extra protein hit. 

• Prefer a classic breakfast? Make homemade granola with nuts, seeds, and protein powder and enjoy it with Greek yoghurt, or try one of our high-protein breakfast cereals.

Feeling inspired by our high protein breakfast ideas? Try incorporating some of our tips into your morning routine to start feeling the difference.