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TOPIC: Quick, easy high protein breakfasts?

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February 2, 2012 5:16 AM
I try to eat a decent amount of protein but the meal that lets me down is breakfast. At the weekend it's fine, I'll have poached eggs or something but during the week when I'm up at 6.20am and out of the house at 7.30am, having the time to have something like that is difficult. I often have a smoothie (homemade) and drink it in the car on the way but that doesn't really work at the moment as I have a shorter drive in the morning and earlier start when I'm on school placement. Does anyone have any suggestions of breakfasts that are quick (both to make and eat) and easy to make in the mornings that have a decent amount of protein?
February 2, 2012 5:19 AM
February 2, 2012 5:21 AM
The only thing I will have is non-fat greek yogurt, that seems to have the most bang for the buck, as far as protein is concerned, and no fat.
February 2, 2012 5:22 AM

I make "egg muffins" on the weekends and eat them throughout the week; I've heard that you can freeze these. There are a lot of recipes for these here on MFP, just do a search for "egg muffins."
February 2, 2012 5:25 AM
My wife is putting chocolate protein powder in her coffee, gives her the caffeine and 25g of protein. Haven't tried vanilla but pretty sure it will taste ok, like french vanilla creamer.
February 2, 2012 5:28 AM
Low fat cottage cheese with fruit :)
February 2, 2012 5:29 AM
I have oatmeal and a boiled egg most every morning ... just let it boil while I am drying my hair LOL - but really if you want something else planning ahead and making everything like on Sunday and refrigerating it is the way to go....
February 2, 2012 5:31 AM
egg beaters in the microwave, actualy not bad, on a whole wheat wrap...protein and less than 200 calories...i get up at 4:15 and get on the treadmill and leave for work at 6:15 keeps me full right up til lunchtime!
February 2, 2012 5:31 AM

My wife is putting chocolate protein powder in her coffee, gives her the caffeine and 25g of protein. Haven't tried vanilla but pretty sure it will taste ok, like french vanilla creamer.

Can you please tell me what kind of protein powder she uses? I've tried this with a few different kinds and can't seem to find one that dissolves in coffee. Thanks!
February 2, 2012 5:33 AM
I have an egg sandwich most days. I nuke the egg in a bowl for a minute and put it on some wheat bread w/ light mayo.
February 2, 2012 5:33 AM
I eat an english muffin with egg and veggie sausage every day. It's relatively high in protein and less than 300 calories, you can sub turkey sausage for 20 less calories. It takes about 5 minutes to make, I wrap it in foil and eat it at work. You can make it the night before and warm in the microwave before leaving the house and eat it on the way.
February 2, 2012 5:35 AM
I try to go with either a chobani yogurt (no fat and lots of protein and only 140 calories), a couple of hard boiled eggs but I only eat one or no yolks, or if I have time a slice of whole wheat or multigrain toast with all natural peanut butter (as in the ingredients is one word....peanuts - worth the couple of extra bucks)
February 2, 2012 5:35 AM
How much protein are you looking for? What's a good amount for me may be too little for you.

Scrambled eggs are quick, throw in two, mix it up in the pan, pour some Special K protein plus in a bowl with milk, stir them up again, and by the time you're half through with the cereal, they should be done. Finish the cereal, throw the eggs in a whole grain wheat tortilla, and eat the eggs on the way.

You can also make protein heavy breakfast burritos ahead of time, wrap them in foil and refrigerate or freeze them. Eggs, turkey bacon, spinach (if you like it), and whatever other foods you like can all be scrambled together. I'll heat these up and then spoon on a bit of salsa for more flavor.

You can try looking up high protein recipes on That's where I go. A while ago my brother in the Army asked me to come up with a high protein muffin, so I'm experimenting with dry:liquid ratios using protein powder and trying to figure how much of the protein will be rendered useless during baking. I talked a bit about this with my husband, who's also in the Army, to figure out how much protein would be best, and he said the more, the better. He's told me some crazy exercise events they do, most of them involving around 300 push ups.
February 2, 2012 5:38 AM
Thanks for the replies.

I don't really like greek yoghurt much, too sour for my liking and not enough flavour. What do you have with it though?

I'll search for egg muffins, thanks.

My protein powder is strawberry, not sure it would go with coffee! But I like the idea, might think of that next time I order some.

I don't think I could do cottage cheese in the mornings, let alone with fruit! I do like it on ryvita with tomato and black pepper though, yum.

I was thinking about foods that I could make ahead of time and put in the fridge but I couldn't really think of any. I love oatmeal/porridge but I'm not very good with eating it hot and it ends up taking too long to cool down and I end up running late. Maybe I need to just get up 5 mins earlier on porridge days or something. Could maybe try and add some protein powder to up the protein, has anyone tried that before?

For the muffin, what kind of sausage is it? An actual sausage or some kind of slice thing?
February 2, 2012 5:39 AM
I second the Greek yogurt. I eat mine with an apple. Can't eat and drive, though :)
February 2, 2012 5:40 AM
I have a smoothie and a boiled egg from the fridge.

Boil half a dozen and peel them, keep them in an airtight container in the fridge. Boost your smoothie with some protein powder or quinoa
February 2, 2012 5:42 AM
Smoked salmon with a squeeze of lemon juice.
February 2, 2012 5:44 AM
I got the silicon muffin cups, baked a buch of egg muffins on the weeken. I bag them and then grab and go for the work week
February 2, 2012 5:45 AM
goggle mug eggs. I use real eggs/laughing cow cheese and sometimes some sort of meat product. It's super easy and with the mug it stays really warm. I have found if you don't stir it up it's great for a bagel as an egg sand. :) Good luck. Also protein drinks I do b/c of my busy mornings.
February 2, 2012 5:46 AM
I make muffin sized crustless quiche with cheese and veggies of choice on the weekends. They can be frozen in baggies of one or two and pulled out of the freezer. By the time I get to the office they are defrosted. A quick warm up in the microwave and protein rich yummy breakfast is served!!!!
February 2, 2012 5:47 AM
I have porridge, not bad on the protein, but also carbs and sugar - don't understand the sugar as its milled oats and thats it, I just add a shake of salt

I also cook it while drying my hair lol
February 2, 2012 5:47 AM
3 eggs easy over yum yum
February 2, 2012 5:48 AM
Well I split my calories as 45% carbs, 25% fat and 30% protein. Which on 1300 a day gives me 98g of protein to find but I exercise 6 out of 7 days and so that ends up meaning I try to find a bit more but as long as I reach 100g a day, I'm happy with that.

I've never thought of breakfast burritos. I've heard of them but never really looked into what they are, I might have to look into them.

I can think of plenty of ways to get protein in, it's having things which are quick to cook and eat that I struggle with but there's been some great suggestions here. Thanks for all the replies, they're much appreciated.
February 2, 2012 5:55 AM
This is the hardest part for me too. I need mine to be relatively low carb too (to accomodate my insulin resistance) and no milk (lactose issues) but I can do yogurts and cheeses and I am not a fan of oatmeal or cereal. I did find that I really like ricotta cheese on a slice of whole grain toast with an egg on that.
February 2, 2012 6:00 AM
whole wheat toast with natural peanut butter and a banana or all fruit spread. Or a bagel with lox and cream cheese, or a protein shake...many many options....You can do oatmeal or cream of wheat also with a scoop of protein powder


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