Many people find that a breakfast with some protein keeps them fuller until lunch than one based on toast or cereal alone. You don’t need special products or powders to get there; plenty of everyday foods do the job.
Protein-rich foods that work at breakfast
- Eggs: boiled, scrambled, poached or in an omelette with vegetables.
- Greek or strained yogurt: thicker than regular yogurt and easy to top with fruit and oats.
- Cottage cheese: on toast, with fruit, or stirred into scrambled eggs.
- Milk and fortified soy drinks: in oats, smoothies or a glass on the side.
- Beans: baked beans or black beans on toast or in a breakfast wrap.
- Nuts, seeds and nut butters: a spoonful on toast, oats or yogurt.
- Tofu: crumbled and scrambled with spices and vegetables.
- Smoked fish: on wholegrain toast, if you enjoy it.
Quick combinations
- Overnight oats made with milk and topped with yogurt and berries.
- Two eggs on wholegrain toast with spinach or tomatoes.
- Cottage cheese, sliced fruit and a sprinkle of seeds.
- A breakfast wrap with beans, eggs and salsa.
For a step-by-step favourite, try our simple protein-rich breakfast.
Around your workouts
If you train in the morning, you may prefer something small before and a fuller breakfast afterwards. Our article on working out before or after eating explains the options.
Keep it balanced
Protein is only part of a good breakfast. Add fruit or vegetables and a wholegrain where you can. If you have kidney problems or follow a special diet for medical reasons, ask your doctor or a registered dietitian how much protein suits you.
