Breakfast is the meal where most people get the least protein. A typical breakfast of cereal, toast, or porridge often lands under 10 g. Moving some of the day's protein to the morning makes it easier to reach your daily target and keeps you full for longer.
| Breakfast | Approx. protein |
|---|---|
| Greek yogurt or quark with berries and nuts | 25–30 g |
| Scrambled eggs (3) with a slice of cheese | 25 g |
| Oatmeal with milk and a scoop of protein powder | 25–30 g |
| Cottage cheese with fruit and wholegrain crispbread | 20 g |
| Smoothie with protein powder, milk, and banana | 30 g |
Vegetarian? Quark, cottage cheese, yogurt, eggs, and protein powder are easy wins. Vegan? Reach for soy yogurt, tofu scramble, and plant-based protein powder, and expect slightly larger portions since plant sources usually have less protein per 100 g.
A good rule of thumb is 25 to 40 g of protein at breakfast, roughly a quarter of a daily target of 100 to 160 g. Exactly how much depends on your body weight and goal, which you can work out in the guide on how much protein per day you need.
Log breakfast for a week and you'll quickly see whether it sits under 10 g or reaches 30. Most people are surprised how big the difference is once breakfast is built around a protein source instead of bread or cereal.
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Start trackingValues are approximate. This article is general educational information, not medical or dietetic advice.