You probably have your protein intake on lock – and know every egg-alternative – if you’re reading. To hit 100g a day though ever considered 30g protein breakfast options? Because 100g tends to mean a lot of meat-heavy meals late in the day. And if you’re vegan and hitting the beans, well, we hope you have an understanding partner. There is another way. You needn’t back-end your day, scarfing all of your protein at lunch or dinner. To help spread the load, may we suggest breakfast?
We aren’t talking chicken breasts at 7am, or a protein shake before you dash out the door, but real, considered 30g protein breakfast options to devour before your day’s properly begun. Done right, breakfast won’t be a chore, but something you actually look forward to.
Steak, eggs, avocado, and sourdough
Yes, that’s right: steak for breakfast. It’s 8am and you’re already winning. Now, too much red meat might not be great for your cardiovascular health, but in moderation, it can be the boost your brain (and brawn) needs. “A small steak with two eggs will comfortably take you past 30g of protein before you’ve left the house,” says Farren Morgan, military veteran and founder of the Tactical Athlete training method. Adding avocado and sourdough make it feel like a proper breakfast and not just a bodybuilder’s plate. “The steak brings most of the protein (plus iron and B vitamins), the eggs add another protein hit and make the meal more satisfying, making it a great option after a morning session,” says Morgan.
Mediterranean omelette with whipped greek yogurt
Whisk three eggs, add spinach, roasted peppers, mushrooms, feta, and herbs, and top with whipped Greek yogurt and chilli flakes and you have yourself a breakfast with a capital ‘B.’ “This breakfast can easily exceed 30 grams of protein, so you can adjust it to your protein needs,” says Ro Huntriss, a registered dietitian and chief nutrition officer at the Simple Life app. Plus, the added veg tops up fibre and micronutrients. “It’s a simple formula: combining protein with fibre-rich foods can help support satiety and more stable energy levels throughout the day,” says Huntriss.
Dark chocolate protein oats
Yes, you can have chocolate for breakfast. And yes, it can even be healthy. “Rolled oats cooked with a scoop of good quality whey protein stirred in, plus a few chunks of dark chocolate pushed into the middle and frozen raspberries on top is a dream,” says coach Isaac Camara, an expert in body recomposition. It’s high in protein with slow-release carbohydrates, antioxidants from the dark chocolate and berries, and beta-glucan fibre in the oats which is great for cholesterol. “This is a genuinely great breakfast that tastes like desert,” says Camara. The whey option is crucial.
