What 20 Grams of Protein for Breakfast Looks Like

Research shows that eating a high-protein breakfast will keep you full and satisfied for a longer period of time and can even curb your appetite later in the day.

The key is to make sure to eat about 20 grams of protein with breakfast which will help you feel fuller for a longer period of time and provide you with a solid dose of protein out the gate first thing in the morning. Throw some fiber and fat in the mix to round out your meal for a balanced breakfast and guarantee you’ll stay satisfied until lunch.

These five well balanced breakfast meals pack 20 grams of protein each; no worries if eggs aren’t your jam, I have options for you, read on.

If you want something hot

Opt for oatmeal! Great for those cold mornings. This is an awesome pre-workout meal.

What's in it:

• 0.5 cup oatmeal

• 2 TBSP of PB2

• 3 TSP of chia seeds

• 1 banana

• 1 Cup of skim milk

Mix it all up, cook it in the microwave for three minutes, slice the banana up and throw it on top. Then add in your favorite sweetener and voila! You have a high nutrient pre workout breakfast

Calories: 460
Protein: 20g
Carbs: 77g
Fat: 9g

If you need something quick

Shake it up! I love OWYN Smooth vanilla protein shakes. They’re perfect for when you’re on the go and need something quick.

Calories: 180
Protein: 20g
Carbs: 9g
Fat: 7g

If you’re into egg

Ingredients:

• 0.5 cup egg whites

• 3.5 oz of portobello mushrooms

• 1.7 oz of broccoli

• 1 oz feta cheese

Calories: 176
Protein: 23g
Carbs: 8g
Fat: 4g

If you’re looking for something cool

Grab some yogurt and a bowl and try this:

• 8 oz Chobani greek yogurt

• 0.5 cup blueberries

• 1 tbsp agave

Calories: 212
Protein: 22g
Carbs: 35g
Fat: 1g

If you don’t have time

We all have those mornings when we’re running late and don’t have time to cook anything. Starbucks has an app where you can order ahead and pick it up on your way to work or while you drop the kids off at school, get to work or whatever your morning routine has in store.

• Egg whites & red pepper bites

• A tall skim cappuccino (unsweetened)

Calories: 230
Protein: 20g
Carbs: 22g
Fat: 7g

Need some more breakfast ideas? I’m here for you!

Don’t hesitate to reach out. I’d love to schedule a strategy call with you to help you prioritize your nutrition and get you back on track or started today.