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What to eat

What to eat for a high protein breakfast?

Most breakfasts are carbohydrate with a little protein attached. Flipping that usually means eggs, dairy, or eating something you'd normally call dinner.

Build breakfast on eggs, Greek yoghurt or cottage cheese, or simply eat leftover protein from last night. The reason breakfast is the hardest meal to get protein into is cultural rather than practical — cereal, toast, pastries and most 'breakfast foods' are carbohydrate-first by tradition, and the fix is usually to stop treating breakfast as a separate category of food.

Best choices

  1. 1Three eggs, any way, with something greenThe simplest high-protein breakfast there is, and it scales — two eggs is a snack, three or four is a meal
  2. 2Greek yoghurt or cottage cheese with berriesThick dairy carries far more protein than the drinkable kind; the fruit is the flavour, the dairy is the meal
  3. 3Last night's chicken, beef or fish, reheatedThe most underused breakfast in the world — there is no rule that dinner protein stops being food at midnight
  4. 4Eggs plus smoked salmon, ham or leftover meat togetherTwo protein sources in one plate is how breakfast stops being the meal that lets you down
  5. 5Oats made with milk and a scoop of protein, if you want cerealKeeps the breakfast you actually like and fixes what it is short of

Watch out for

  • Granola is a dessert texture sold as a breakfast — it is oats bound with oil and sugar
  • Flavoured yoghurts often carry as much sugar as they do protein; plain plus fruit is a different food
  • A smoothie made of fruit and juice is a drink of sugar unless something protein-heavy is in it
  • Toast with avocado is fat and starch — genuinely good, and it is not a protein breakfast
  • Protein bars vary enormously; some are confectionery with a claim on the wrapper

Also asked

How much protein should breakfast have?

Enough that you are not hungry two hours later, which for most people means it looks like a real portion rather than a garnish — three eggs rather than one, a full pot of Greek yoghurt rather than a spoonful on granola. The useful test is not a number, it is whether you reach for something at eleven. Breakfast is the meal where under-eating protein shows up fastest, because the rest of the morning is right there to tell you.

Is it okay to eat dinner food for breakfast?

Entirely, and it is the easiest fix available. The only thing making leftover chicken a strange breakfast is habit — nutritionally it is a better start than most things marketed as breakfast. If mornings are rushed, deliberately cooking extra protein at dinner and eating it cold or reheated is less effort than cooking anything at 7am.

What is the highest protein breakfast that takes no time?

Greek yoghurt or cottage cheese straight from the pot, with fruit if you want it. No cooking, no washing up, and a large pot carries a serious amount of protein. After that, hard-boiled eggs made in advance, or last night's meat eaten cold.

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