You’ve probably heard that protein is important for weight loss, so let’s talk about why. No food has magical weight loss powers. Ultimately losing weight loss comes down to being in a calorie deficit or consuming fewer calories than you burn.
How prioritizing protein can support weight loss
However, there are certainly more and less sustainable approaches to being in a deficit and protein can help support your weight loss goals in the following ways:
- It keeps you full longer and since it’s normal to be a little more hungry in a deficit, this helps!
- It helps you preserve muscle while you’re in a calorie deficit supporting better body composition and overall health.
- It has a higher thermic effect, which means your body burns more calories digesting protein than it does carbs or fat. That being said, this is somewhat negligible and sometimes the claims around the idea are overblown.
What’s a high protein breakfast?
Protein needs are relative to the individual, but it usually works to aim for 25 to 40 grams of protein at each major meal. Also, it’s fine if you eat more than 40 grams, but for the average person, this range works reasonably well.
Not sure how much protein to eat for your weight loss goals? Download my free macros and calories calculator + guide.
9 high protein breakfast ideas for weight loss
1. Starbucks copycat egg white bites
I like to use this recipe by Calvin Kang as my egg white bite base.
Below are the mix-ins I often use in place of the ones in his original recipe:
- 2 tablespoons of Mama’s Lil Red Peppers (they add a little more flavor and spice)
- 1 to 2 handfuls of spinach
Blend everything together and bake in muffin tins. You can store them in the microwave for several days or freeze them. I usually reheat them in the air fryer on the toast setting as a breakfast sandwich with avocado, already cooked bacon, cheese, etc.
2. Protein oats with protein powder
I used to hate the idea of protein powder and oats, but it’s grown on me. Here’s the link to my preferred recipe for making them.
You can also customize it in the following ways:
- Change up the fruit
- Use different nuts or nut butters
- Try difference flavors of protein powder
- Use cream of wheat instead of oats for a different texture
My favorite protein powder to use in oats is the plant based Sprouts Living Epic Protein Powder in Chocolate Maca.
Pro tip: I personally avoid using whey based protein powder in oats, because you have to wait for it to cool down or else it curdles and I’m not that patient.
3. Protein oats with egg whites
If protein powder isn’t your thing, you can add liquid egg whites while cooking your oats. The key? Add them slowly and stir continuously so you don’t end up with scrambled eggs in your oatmeal (no thanks).
Here’s a recipe from with step by step instructions on how to do this from Nourished By Nic.
4. A smoothie with high protein sources
I know. Duh, but it really is a good option. Below, I’ve linked a few recipes for inspiration.
- Banana Coconut Smoothie
- Berry Smoothie
- Apple Cinnamon Smoothie
- @dont.chase.your.d is an Instagram account that shares Erewhon smoothie recipes. They’re not all high protein, but it’s pretty fun to see and you can adapt them to be higher protein.
5. Fluffy yogurt bowl
Greek yogurt is naturally high in protein, but there are ways to make it more fun or increase the total protein you get per bowl. Here’s a pretty standard base recipe.
How I usually make it is combining a serving of greek yogurt + 1/2 scoop of protein powder + a sprinkle of sugar free pudding mix to make it “fluffier” + fruit, granola, nuts, seeds, and / or nut butter.
Pro tip: You do NOT have to include protein powder. However, if you do, mix it with a little bit of water or milk / nut milk FIRST and then combine with the yogurt and it won’t be gritty.
6. Protein pancakes or pancake bowl
Here’s a recipe for greek yogurt pancakes. To increase protein and make it a complete meal, put on top of cottage cheese or greek yogurt with fruit and nuts or nut butter.
You can also make it a protein pancake bowl like this one.
7. Breakfast Casserole
Easy meal prep that you can make it advance and eat throughout the week. Here’s 3 higher protein recipes to try:
- Healthy Sausage Gravy Breakfast Casserole.
- Breakfast casserole with potatoes, veggies and italian sausage
- Egg and cottage cheese casserole (can use egg whites if you want to increase total protein and decrease the fat content per serving)
Bake it, slice it, and enjoy throughout the week.
8. Smashed edamame on toast
Sort of like avocado toast, but edamame is higher in protein.
Here’s the base recipe for this, but again feel free to adjust things like seasoning or toppings to make it more interesting. Here’s an example of how to change the flavor profile by adding basil.
Additional notes:
- You can add an egg or scrambled egg whites on top to increase the total protein
- Higher protein bread like Daves Killer Bread or Ezekiel will also increase the total protein content
9. Protein waffles
Similar to protein pancakes, but I do feel like you’ve got more ready made options from Kodiak, Vans, and Banza. And of course, you can make your own.
Here’s one recipe for cottage cheese waffles.
I like to put the waffles over cottage cheese or greek yogurt with fruit, nuts, and honey to make it a more interesting and complete meal. You could also pair it with something like a small smoothie.
The Bottom Line
I’m not saying you need to protein-fy every meal or even eat breakfast, but it is really helpful to front load your day with protein, but so your hunger is better regulated later in the day and so it’s easier to hit your nutrition targets.
Hopefully, this gives you some inspiration and if you try any of these high protein breakfast ideas, feel free to DM me or tag me on instagram @naablevyfitess to let me know how it went!
