Protein
Breakfast is my absolute favorite meal of the day. It is magical! Especially when it’s providing a good source of protein. My team and I have put together a fantastic list of our favorite high-protein breakfast ideas.
Does this story sound familiar?
It’s a weekday, your morning is rushed as usual, and all you ended up having for breakfast is coffee and a banana, and a granola bar. Next thing you know, it’s not 10 a.m. and you’re already hungry for lunch. Next thing you know, your hands are in the candy dish at work, desperate for any ounce of sugar that promises even the slightest boost in energy and mood. Then 15 minutes later, the self-remorse of downing 4 handfuls of m&m’s sets in, not to mention your stomach doesn’t feel well and you will be regretting this decision during your afternoon workout.Is this sounding familiar?
Unfortunately, this story isn’t really exaggerated and it’s one we hear often from our athletes that start in our nutrition coaching program. One of my main goals in working with clients is to fuel them properly to support training and racing goals, and perhaps even more important- also their busy lifestyles so that they can be the best spouse, parent, and colleague to those around them. While everyday nutrition can be daunting, protein is far too often overlooked as a priority. So my team and I gathered a few of our favorite protein-packed breakfasts to start your day.
Why endurance athletes need more protein
Protein is a vital macronutrient for endurance athletes to regularly include in their diet. Foundationally, protein is critical because it:
- Accelerates muscle growth and speeds recovery while preventing muscle breakdown
- Builds, maintains, and repairs your body’s cells
- Provides all essential amino acids for function and performance
- Optimizes bone health and development
- Stabilizes blood sugar levels throughout the day
- Improves appetite control and reduces cravings
- Helps in body composition goals and weight loss maintenance
How much protein for endurance athletes?
Protein isn’t only important for athletes that want to build muscle. Current research suggests that athletes should consume 1.2 – 2.0 g of protein/kilogram of body weight (0.5 – 0.9 grams per pound). Yes, this is quite the range because it really depends on the type and intensity of training you’re doing and your goals as an athlete.
The upper range of 2.0 grams/kg would be recommended for those with a high-training intensity and frequency. Further, if you’re restricting calories, the upper range of protein recommendations would also be appropriate to help maintain muscle mass. For most endurance athletes, spreading out your protein intake and aiming for 20g+ of protein per meal is ideal.
Optimal protein sources for athletes
Fortunately, the high-protein breakfast food options are nearly endless. Animal-based sources that are rich in protein include: cottage cheese or Greek yogurt, milk, fish, poultry, beef and pork, eggs, and protein bars and protein powders for on-the-go convenient options. These foods tend to be the most concentrated sources of protein and also rich sources of iron and zinc. Plant-based sources of protein include beans and lentils, tofu, higher protein grains such as quinoa, tempeh, seitan, and to a lesser extent vegetables and nuts, and seeds. While it is possible to meet your protein needs as a plant-based athlete, it certainly requires planning and prepping ahead of time.
Meal planning and prepping ahead- “there is no plan without a plan.”
Meal prepping for athletes is not always easy, especially when you are busy and constantly on the go. But planning ahead is typically an essential part of your nutrition goals if you are wanting to improve nutrition intake as an endurance athlete. For that reason, meal planning and prepping foods ahead of time have countless benefits. This includes saving money, saving time, reducing waste, and helping you meet your daily nutrition goals. If the idea of meal planning and prepping every meal ahead of time is unrealistic (heck, it is for most people), even consider planning and prepping a high-protein breakfast ahead of time.
Top 10 high-protein breakfast ideas
Drumroll, please! We are overwhelmingly happy to share several of our favorite protein-packed breakfasts to fuel your day:
Protein Oatmeal
Old fashioned oatmeal with 1 scoop of protein powder (I love Thorne’s whey protein isolate powder and this link will get you 15% off), topped with berries and a spoonful of almond or peanut butter: ~30g of protein. This warm bowl of deliciousness is microwave-ready in less than 2 minutes and can also be made overnight and served cold the next morning.
Greek Yogurt Parfait
Greek yogurt parfait- 1 cup of low-fat Greek yogurt served with sliced bananas, a small drizzle of honey, and chopped pecans: ~25g of protein. Additionally, you can substitute or add in your favorite nutrient-dense and seasonal fruit for more flavor. Unsweetened cocoa powder, pumpkin pie spice, and cinnamon are a few flavors to experiment mixing in as well.
Smoked Salmon Sandwich
Smoked salmon sandwich served on a whole grain bagel with an over-easy egg and sliced avocado. Next add even more fiber, top with other veggies such as tomatoes or bell peppers: ~24g. This one will always be my absolute personal favorite and such a good source of omega-3s, which are tricky to get enough of.
Plant-based Breakfast Hash
Plant-based breakfast hash with 1 small cubed sweet potato, ½ cup black beans, and sliced vegan sausage: ~20g of protein. A plant-based “dump” breakfast option that is easy to toss any vegetables or leftover ingredients in.
Berry Cheesecake Smoothie
Berry cheesecake smoothie filled with ¾ cup low-fat cottage cheese with ½ scoop vanilla protein powder, ½ cup frozen strawberries or cherries, 1 tsp ground flaxseed, and ice to desired consistency: ~25g of protein. Tastes like dessert but even better enjoyed at 8 am!
Breakfast Burrito
Turkey sausage breakfast burrito with a whole wheat wrap, scrambled egg, 2 cubed turkey sausage links, 1oz of cheese, and veggies of choice: ~24g of protein. These are extremely easy to meal prep in advance and refrigerate or freeze in individual portions.
On-the-go Snack
On-the-go protein bar with a handful of dried edamame and a banana: ~25g of protein. A high-protein and fiber-rich option for your on-the-go “plan B” days when life is overwhelmingly chaotic. If breakfast is consumed at your desk, consider stashing a few of your favorite bars for subsequent “plan B” days.
Breakfast BLT
Turkey bacon and toast with whole grain bread, 3 slices of turkey bacon, ¼ cup ricotta cheese, lettuce, and tomato: ~23g of protein. Like a classic BLT with an extra boost of protein from the ricotta.
Easy Oatmeal Bake
Easy oatmeal bake drizzled with almond butter and served with low-fat Greek yogurt: ~23g of protein. Such a heartwarmingly delicious and convenient recipe to keep in your meal prep rotation.
Egg Muffins + Berries
Our favorite egg muffins with toast and berries:~20g of protein. One of the easiest, most convenient, and most versatile recipes there is!
Easy Protein-Packed Egg Muffins
These protein-packed egg muffins are incredibly simple and easy to make and perfect for the busy athlete to sneak in more protein in your day.
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Breakfast
Cuisine American
Servings 12 muffins
Calories 76 kcal
Ingredients
- 12 large eggs
- 1 cup low-fat cottage cheese
- salt and pepper, to taste
- Additional add-ins: sautéed veggies (spinach, onions, tomatoes, peppers, broccoli, cheese, crumbled turkey sausage or bacon– the options are endless)!
Instructions
Preheat the oven to 350 degrees F.
Lightly spray a 12-cup muffin tin with non-stick oil spray.
In a large bowl, whisk together the eggs, cottage cheese and season with salt and pepper, to taste.
Add egg mixture halfway up into each greased muffin tin then add any additional add-in ingredients (spinach, onions, tomatoes, turkey sausage, etc). Finish dividing the egg mixture among the 12 muffin tins.
Bake for 15-20 minutes, until set.
Next, let cool slightly, then serve or store in an airtight container in the fridge. Also freezes well in individual servings.
Notes
Nutrition information per serving of 2 egg muffins (based on base egg muffin, without add-ins): 170 calories, 2g carbs, 10g fat, 16g of protein
Nutrition
Calories: 76kcalCarbohydrates: 1gProtein: 8gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 164mgSodium: 139mgPotassium: 77mgSugar: 1gVitamin A: 245IUCalcium: 36mgIron: 1mg
Keyword egg muffin, protein
Tried this recipe?Let us know how it was!
The Takeaway
Protein needs to be an essential part of your meal planning and prepping routine as an endurance athlete. If you are having a hard time getting your day started, our 1:1 nutrition coaching program may be a great fit for you! We are a specialized team of sports dietitians that can help you enhance your performance with a personalized path and accountability. Head over to our services page for more information and to apply today! Here we listed our favorite protein-packed breakfasts to start the day. Feel free to share yours below!
