Good morning! I am dedicating this post to high protein breakfast options– that are not just eggs! Getting in enough protein throughout the day is KEY for maintaining, gaining, or losing weight AND supporting your physical activity. Want to lose weight but your diet it’s working? Increase your protein. As a general rule of thumb, follow these guidelines to find your protein needs:
- Weight Loss: 1.2-1.6 g/kg of body weight per day
- Weight Maintenance: 0.8-1.2 g/kg of body weight per day
- Weight Gain + Build Muscle: 1.4-1.8 g/kg of body weight per day
- Activity: 1.2-1.6 g/kg for combination just cardio or cardio + strength
- Activity: 1.4-1.8 g/kg for just strength
To calculate your weight in kilograms, divide your body weight in lbs by 2.2 then multiple by the gram (g) targets above. For example, a 150lbs person that wants to lose weight should eat 82g – 109g protein per day. (150/2.2 = 68 kg. 68 * 1.2 and 68 * 1.6 = 82 – 109g).
To eat enough protein throughout the day, it is important to spread it out. Divide your daily total by 3 or 4 and aim to get in that amount at each meal. For me, protein in the morning is the most difficult. I tend to gravitate towards oatmeal and fruit and, while oats have some protein, they are pretty low. Eggs are a great source of protein, but variety is the spice of life! Here are some other high protein breakfast ideas that you can include to help reach your goals and keep your taste buds happy.
If you enjoy starting your day with fruit, make sure you have some protein with it. There are a lot of great options for protein powder (my favorites are Orgain and Hemp Pro 70). I use Greek yogurt, too, if I don’t want the powder. Also, if you are going to have a smoothie– keep in mind that they do have a high amount of natural sugars so they shouldn’t be eaten before sitting at your desk for hours. Have them on days before or after workouts, or when you can walk for a short while afterwards.
Protein Waffles or Pancakes
Protein waffles are one of my favorite make ahead breakfast. I cook up a few on Sunday and then toast them throughout the week. My favorite brand is Kodiak Cakes Power Cakes. I add an extra egg to the batter of each waffle bring the total up to 25g per waffle. Top with some nut butter and you are at 30g!
Smoked salmon is an awesome protein source to incorporate in your diet! Salmon is high in protein and in omega-3s, which are beneficial for all sorts of things. I love having smoked salmon either on toast or a thin bagel with Kite Hill cheese spread or regular cream cheese.
Greek Yogurt + Hemp Seeds
Greek yogurt is an awesome source of protein. Look for a 6 oz serving with 20g. I prefer plain whole fat Greek yogurt for some extra staying power to keep me full until lunch. Top your yogurt with some fruit and 3 tbsp of Hemp Seeds for an extra protein punch of 10g! Another 30g protein breakfast!
Baking an egg casserole to have at the beginning of the week makes eggs seem a bit less boring. My standard recipe is 8 eggs, 2 tbsp water, 1-2 cups meat or veggies, and some seasonings. Be creative with your add-ins and the possibilities are endless! Chorizo, pepperoni, or tempeh make great extra protein sources, any veggies is great, and seasonings can be spices or sauces like pesto, curry, or tomato paste.
All of these can be made ahead of time making protein an no-brainer during busy mornings. And by keeping your variety high, you won’t be bored and reach for the pastry instead. Planning is the key to success!