Want to avoid those mid-morning snack attacks and hangry meltdowns? Starting your day with a protein-packed breakfast is important for a number of reasons. Not only does protein help you stay full for longer, but it also makes up the building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body. In other words, feeding your body healthy protein can supports your health in various ways, like supporting stable blood sugar to keep your energy and mood stable as well and helping you maintain a healthy weight.

Protein is also important to eat after working out as it helps repair and build muscle. Because exercise triggers the breakdown of muscle protein, consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these muscle tissues. Pretty cool, right?

As a rule of thumb, I encourage my clients to eat 15-30 grams of protein at breakfast (this is based off the recommendation of 0.8-1.0 grams of protein per kilogram of body weight, which is based off of about how many grams of protein you need to cover your amino acids based on a varied diet). Since 1 kilogram is equivalent to 2.2 pounds, a 150-pound person (68.2 kilograms) needs about 55 to 68 grams of protein per day.

Some people may find they need more than that, and certain medical conditions may cause someone to need to limit to a lower amount, but generally speaking, that range is a reliable ballpark number. Bottom line here is 0.8-1.0 grams per Kg is a good jumping-off point, but pay attention to how your body feels. If you’re always hungry or notice you’re just not recovering well from your workouts, incorporating a little more protein could help.


Not sure where to start? Here are some of my favorite easy and delicious ways to upgrade your morning with a high-protein breakfast. I hope you enjoy them as much as I do!


-cook eggs or egg whites into oatmeal (Jess, I linked to your mindbodygreen article with the recipe if that’s ok. Otherwise, there is this one: https://www.pbfingers.com/three-minute-egg-white-oatmeal/)

-add collagen powder to your coffee

-add protein powder to smoothies or oatmeal

-top toast with an egg or nut butter instead of butter

-make egg and veggie muffins

-add nut butter to oatmeal or these baked oatmeal cups

-enjoy plain Greek yogurt or Icelandic skyr. You can add berries, chia seeds, and/or nuts for extra fiber. For an extra fun twist, you can try stirring in cocoa powder. 

-make a frittata as part of your meal prep to enjoy during the week

-make a protein pancake. In this article for SHAPE I share 3 delicious, easy recipes. 

-add a microwave-poached egg or two to savory oatmeal or a bowl of leftover veggies

I’m always looking to add healthy, high protein breakfast recipes to my arsenal, so feel free to share your favorite breakfasts and tag me on Instagram @jesscording. If you want to chat about making it easy to stay healthy, book a free consult call with me.

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