6 Ways to Get More Protein for Breakfast

When it comes to how much protein we consume, most people know they need more, but just can’t seem to make it happen. Some of the most common obstacles holding us back are knowledge (how much protein is in this? What does 30 grams look like?), time, and effort (more prep and cook time).

What’s your hardest meal to get your 30 grams in? For most – it’s breakfast. And here’s a hint why – check out the protein content on our “traditional” breakfast foods:

1 large egg: 6 grams
1 cup milk: 8 grams
It would take 24 almonds (umm, that’s a lot of almonds) to get up to 6 grams of protein
2 tbsp almond butter: 5 grams
2 tbsp peanut butter: 8 grams

So, if your average breakfast looks like an egg, some toast with peanut butter on it, and leaves you thinking, “I rock! I got TWO DIFFERENT PROTEINS in for breakfast! High fives to me!” …you’re probably only getting about a third of how much protein we want to kick your day off on the right foot. Lucky for you, you don’t have to resort to eating steak or chicken, because there are a couple protein-packed foods that can kick our mornings up a notch:

1 cup cottage cheese: 30 grams
¾ cup Greek yogurt: 18 grams

What I don’t want for you to start doing is to think of your breakfast as a math equation – so let’s look at a few examples of breakfasts that have 30 grams or more of protein, in this blog from Dr. Mike Roussell: