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How to eat 30 g of protein at BREAKFAST for weight loss.

Maybe you have heard that having 30 grams of protein at breakfast time can help you not only to lose weight but reduce craving, feel more satisfied and build muscle if you workout properly. 



This doesn’t mean that you have to eat 30 grams of any high protein food. Any food is constructed of water, minerals, vitamins, fats, carbs and protein, no it's not only protein.

As an example one egg has around 7 grams of protein . 

But before you stuffed your face with 4 to 5 eggs each morning, you can also get protein from: 

  • Animal proteins 

  • Lactose 

  • Nuts and seeds 

  • Cereals and grains 


So to have 30 grams of protein can look like this 


Eggs with vegetables and a coffee 

  • 3 eggs (21 g of protein) 

  • 1 cup of vegetables (2 g of protein) 

  • 2 slices of whole bread (6 g of protein) 

  • Coffee with ½ cup of milk (4.5 g of protein) 



So as you can see you can have a more balanced meal high in protein without adding to more animal products or protein powder. BUT knowing how to balance each meal with the correct way can be a great option. 


But the topic today is not how to balance according to macros. But to have a high protein breakfast so here are more 5 options that you can have: 


Bagel with cheese and turkey  (31 g of protein)

  • One bagel (9 g of protein)

  • 2 oz of low fat cheese ( 14 g of protein) 

  • 2 oz of turkey slices (8 g of protein) 

  • ⅓ of an avocado 


  • Accompany with one tomato sliced ( 1 g de protein) 



Hashbrowns and eggs  (30 g of protein)

  • 2 hashbrowns (2.6 g of protein) 

  • Cook with 1 teaspoon of butter 

  • 2 eggs scramble (14 g of protein)

  • 2 oz of turkey Slices (14 g of protein)



Oats with yogurt  (31 g of protein)

  • Overnight oats 1/ 2 cup hydrated with 1 cup of milk (12 g of protein) 

  • ½ cup of yogurt ( 12  g of protein) 

  • 1 oz of low fat cheese ( 7 g of protein) 



Hotcakes with yogurt ( 30 g of protein)

In a blender add

  • ½ cup of oats (3 g of protein)

  • 1 banana (2 g of protein)

  • 1 egg (7 g of protein)

  • ½ cup of milk (4.5 g of protein )


As a topping 

  • ½ cup of greek yogurt (12 g of protein) 

  • ½ cup of diced fruit (1 g of protein)


Sweet and sour breakfast  (38 g of protein)

  • 2 slices of whole bread ( 6 g of protein)

  • 1 oz of cheese + 2 eggs scramble add in the first toast ( 21 g of protein)

  • ⅓ cup of greek yogurt ( 8g of protein)

  • 2 teaspoon of peanut butter (3 g of protein)

  • Add ¼  cup of diced strawberries



You can always add as an easy option more animal sources but mix it up with veggies, whole cereals and legumes if that is what you normally have. 


What do you wanna try next as your new high protein breakfast?



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