How to get enough protein at breakfast

Last week’s article was all about the importance of protein intake for breakfast, but what are we actually looking for?


Many of my patients will cite eggs or peanut butter as their protein source for breakfast.  But when we talk further, we realize that they’re having 1 egg (6 grams of protein) or 1 TBSP peanut butter (4g) in their breakfast.  We’re looking for more like 15-35 grams of protein for breakfast!

So what could you do instead?


  • Greek yoghurt is a good source of protein at 17g per ¾ cup.  You could throw some nuts/seeds or granola on top to beef it up a bit

  • Eggs are a great source but you’re aiming for 3 (18g) or 4 (24g), or pair with a higher protein bread, or sub in some egg whites (higher protein than yolk)

  • Protein powder can be a nice addition to oatmeal or to regular yoghurt.  Most protein powders will have 20-35g of protein per scoop.  My personal favourite in terms of texture and blendability into yoghurt or oatmeal is an unflavoured whey protein isolate.

  • Smoothie with protein powder or greek yoghurt.

  • Leftovers - no need to stick to ‘breakfast foods’ leftover meat, legumes or tofu can be nice options!  Can be used as they were cooked previously or can make into a breakfast bowl or breakfast scramble.  

  • Cottage cheese can be a nice option, ¾ of a cup has about 18g of protein.

  • Tofu scramble  - ½ cup of firm uncooked tofu contains about 20g of protein!

  • Peanut butter toast can be an option - but to get the amount we’re aiming for you likely need 2 TBSP (8 g of protein) and 2 higher protein slices of bread (12g total depending on the bread), can throw some hemp seeds on top for bonus (1 TBSP = 3.3g)

  • Protein pancakes - protein powder can be added to pancake or waffle batter, or you can buy batter with the protein already added 


There are lots of other options, but these are all great places to start!


Take a look at some of the go-to options that you’re having and what the nutrition facts tell you in terms of the number of grams of protein.  You may just need to make a few tweaks like adding 1 TBSP hemp seeds on top (3.3g) or subbing your almond milk for soy milk (1 cup = 8g).


Interested in getting support on your protein intake, like the link and let’s chat!

Healthy Habits, Women's HealthJanine Buisman Wilcox