2020 Nutrition W5: High Protein Breakfast

Dig Into a High Protein Breakfast – Challenge Week 5 

Including lean protein at each meal helps improve meal satisfaction, so you are less likely to be hungry (or hangry!) between meals. Eating a high protein breakfast is associated with better food choices throughout the day as well as lower risk of Type 2 diabetes and heart disease. 

Protein for Weight Loss 

If your goal is to lose weight, specifically fat, it is important to consume adequate amounts of protein. In fact, protein is the single most important nutrient for weight loss. Not only does it preserve lean muscle mass during a calorie deficit (eg:  weight loss), but also it favorably influences hormones that are responsible for hunger and fullness cues.[1] 

Tips & Tricks 

Plan ahead! Make a frittata or tofu scramble so that you can “heat & eat” before you head out the door. Frittata’s can be portioned into quarters and frozen or cooked in a muffin tin for an easy grab and go breakfast. For those who enjoy a liquid breakfast, prep smoothie kits on Sunday, and blend with a clean protein powder before heading out the door. 

Need More Ideas? 

Check out the myfitnesspal Blog for six high protein breakfast ideas for the flexitarian. Or for vegan high protein breakfast ideas, there are fourteen possibilities on this BuzzFeed recipe round-up. 

Do This:  Estimate how your breakfast measures up! 


16-18 grams – 6 ounces plain Greek yogurt 

13 grams – 3 ounces chicken apple sausage 

12 grams – 2 eggs 

9 grams – Kashi Go Lean Crunch cereal 

8 grams – 1 cup cooked quinoa or 1 cup 2% organic milk 

7 grams – 2 Tablespoons almond butter 

6-7 grams – ½ cup cooked black beans or 1 ounce cheddar cheese (the size of a domino) 

6 grams – 1 cup soy milk 

5-6 grams – a handful almonds 

3-4 grams – 1 slice of whole wheat bread 

Or use a free food/nutrition accountability app such as myfitnesspal or Cronometer to evaluate the nutrients in your breakfast. 


Do This:  Inspire your team with pictures of your high protein breakfasts this week! 

[1] National Center for Biotechnology Information, US National Library of Medicine. www.ncbi.nlm.nih.gov/pubmed/28507015