FIVE HIGH PROTEIN BREAKFAST IDEAS

Breakfast is the meal most of us skip in the rush to start the day — but it’s the most important way to set yourself up for success. The days when I skipped breakfast or grabbed an apple at 10 a.m. are long gone. I learned that restricting calories early only led to overeating later and binging at lunch.

Yogurt Bowl with Fruit

My all-time favorite breakfast—packed with protein, fiber, and texture. Tart, sweet, creamy, crunchy. Everything you want in a single bowl

• 1 cup Greek yogurt

• ½ red apple, chopped

• 1 tbsp dried blueberries

• 1 tsp chia seeds

• 1 tsp flax seeds

• 1 tsp hemp seeds

• 1 tbsp nut butter

Spoon yogurt into a bowl. Top with apple, blueberries, seeds, and a drizzle of nut butter. Stir together or eat as-is for a layered bite. Swap apple for other delicious seasonal fruits.

Calories: 290, Protein: 28g, Fat: 5g, Carbohydrates: 25g, Fiber: 6g

Egg Scramble with Turkey Bacon

For the classic breakfast lovers. Quick, satisfying, and protein-packed.

• 3 eggs

• 4–5 broccoli florets (or any veggie)

• 1 tbsp shredded cheese

• 1 tsp chopped onion

• 3 slices turkey bacon

Cook turkey bacon until crisp, then set aside. In the same pan, sauté onion and broccoli. Scramble in the eggs, then stir in cheese just before serving. Chop bacon and sprinkle on top.

Calories: 350, Protein: 35g, Fat: 22g, Carbohydrates: 6g, Fiber: 2g

Savory Breakfast Bowl

A go-to for cozy, nourishing mornings. Warm, flavorful, and endlessly customizable.

• ½ cup cooked red lentils

• 1 cup sautéed greens (spinach, kale, or chard)

• ¼ cup chopped tomatoes

• ¼ avocado, sliced

• 1 tbsp crumbled feta

• Handful of microgreens

Layer lentils, greens, and tomatoes in a bowl. Top with avocado, feta, and microgreens. Add a drizzle of olive oil or lemon juice if desired.

Calories: 380, Protein: 28g, Fat: 18g, Carbohydrates: 20g, Fiber: 8g

Turkish Eggs

Creamy, tangy, herby, and packed with flavor. You’ll be licking the bowl—guaranteed.

• 2 poached eggs

• ½ cup full-fat Greek yogurt

• 1 garlic clove, grated

• Juice of ½ lemon

• 2 mint sprigs, chopped

• 2 parsley sprigs, chopped

• Dash of paprika (or Aleppo pepper)

• Salt & pepper, to taste

• Optional: sprouted grain toast

In a small bowl, mix grated garlic with lemon juice and let sit for 2 minutes to mellow. Stir in Greek yogurt, season with salt and pepper, and spread onto a shallow bowl. Top with two poached eggs, then sprinkle with paprika, chopped mint, and parsley. Serve with sprouted grain toast if desired.

Calories: 270, Protein: 30g, Fat: 10g, Carbs: 6g, Fiber: 1g

Protein Pancakes

Fluffy, satisfying, and packed with muscle-building protein.

• 1 cup cottage cheese

• 4 large eggs

• ½ cup almond flour (optional)

• 1 scoop vanilla protein powder

• 1 tsp baking powder

• 1 tsp cinnamon (optional)

• Butter or coconut oil, for cooking

Blend cottage cheese, eggs, flour (if using) protein powder, baking powder, and cinnamon until smooth. Heat a greased non-stick pan over medium heat, then pour batter into small pancakes. Cook for 2–3 minutes per side until golden and cooked through. Serve warm with berries, yogurt or nut butter.

Calories: 370, Protein: 48g, Fat: 10g, Carbohydrates: 12g, Fiber: 4g