I’ve always been a tea-and-toast-for-breakfast kind of person. But finally fed up with mid-morning energy dips and sugar cravings, I decided to find out if protein was the boost my body needed. 

To set myself up for success, I checked in with Georgia-based registered dietitian Trista Best, M.P.H., RD, LD, before beginning. I admittedly didn’t know what would be considered a high-protein meal, let alone how to go about getting enough protein in my mostly vegetarian diet.

After two weeks of eating a high-protein breakfast, I got my answer. I had more energy and felt more full and satisfied between meals. Here’s what happened and how eating a high-protein breakfast might help you, too. 

How Much Protein is Enough?

According to Best, a high-protein meal should provide a minimum of 20 to 30 grams of protein. That’s about 25% to 30% of your meal’s calories. However, you may need slightly more–or less–depending on your size, body composition and activity level.

To put these numbers into context, think of it this way. A large egg contains an average of 6 grams of protein. So, you would need to eat three to five eggs in a single meal to qualify as high in protein. However, along with all that protein, you’d also consume a lot of cholesterol. You also might not be eating enough of other things your body needs, especially fiber. You may already know how critical fiber is for healthy digestion. But it does lots of other important things, like keeping you full and helping to rid your body of cholesterol. In other words, it’s not just about hitting those protein numbers but how you do it that really matters.

What I Ate For Breakfast

With Best’s help, I learned how to pair foods to achieve my increased protein goals and meet my nutritional needs while still following a plant-based diet. I was worried that my options would be so limited that I might get bored and give up on my experiment before I could reap any benefits. But, as it turns out, the options are plentiful, whether you’re plant-focused or not.

“If plant-based proteins are your preference, you’ll want to combine specific foods to accomplish a complete protein, [like] legumes and grains, beans and corn, or chia seeds and oatmeal,” says Best. For those who include animal proteins in their diets, Best recommends pairing them with complex carbs, like whole grains, fruits, and non-starchy vegetables for sustained energy. She also suggests incorporating healthy fats, including nuts, avocados, eggs and oily fish high in omega-3 fats for a protein-dense meal to increase satiety.

Equipped with this expert advice, I began planning out my meals. Here’s what quickly became my go-to’s:

• Omelets. I whisked two eggs together and threw in a handful of whatever vegetables I had on hand, like tomatoes and spinach. Then, I topped the omelet with a serving of cheese, like fresh mozzarella, or I ate low-fat cottage cheese on the side.
• Yogurt. I opted for 2% Greek yogurt, which has around 15 grams per 5.3-ounce container. I topped the yogurt with honey, frozen berries and a handful of nuts, like almonds, pistachios or whatever I had stocked in my freezer.
• Fish. While fish for breakfast might be uncommon in the U.S., it’s actually a traditional breakfast food in Japan and many Northern European countries. And it’s loaded with protein. I paired this 5-Ingredient Miso-Glazed Salmon that I prepared the night before (29 grams of protein per serving!) with white rice and edamame or broccoli.
• Protein shakes. On rushed mornings, I blended my favorite plant-based protein powder (20 grams of protein per 2 scoops) into a smoothie with a tablespoon of peanut or almond butter and half a banana.

EatingWell High-Protein Breakfast Recipes To Try

When it comes to high-protein breakfasts, there are loads of quick, tasty options like these.

High-Protein Breakfast Benefits

There are many benefits to beginning the day with a high-protein meal. Still, maintaining an overall balanced diet is key to avoiding potential drawbacks. For instance, a breakfast with too much saturated fat can raise cholesterol levels. And one with insufficient fiber can make you prone to constipation.

Increased Satiety and Weight Management

High-protein meals generally take longer to digest than those that are carbohydrate-heavy. This can result in an increased sense of fullness and a sustained energy release to power your body until your next meal. Research has also found that eating protein burns more calories than carbs or fat. So, it can be helpful for losing or maintaining a healthy weight.

Better Blood Sugar Levels and Cognitive Function

“From a cognitive perspective, a protein-rich breakfast supports focus and mental clarity by reducing blood sugar spikes and crashes,” explains Best. How? Adding protein to a carbohydrate-containing meal may slow the rate that your body absorbs glucose. This can help prevent blood sugar level crashes and spikes that can sap your energy and cause brain fog. 

My Results

The benefits I experienced have been so rewarding that I may never go back to my days of tea and toast. Plus, with so many easy, tasty options, this departure from my typical breakfast turned out not to be much of a challenge.

From day one, I felt a noticeable increase in my energy levels. This energy boost prevented my usual mid-morning slumps. And it led to increased focus and productivity throughout the day. I also had an increased sense of fullness after breakfast. Not the kind that I would typically experience after a large meal. Instead, it provided a satisfied feeling that got me through to lunch without craving sweet snacks in between.

Two unexpected benefits, which can likely be attributed to lower sugar intake, included fewer headaches and more restful sleep. In the end, eating a high-protein breakfast revealed short-term benefits beyond what I expected. I’m excited to see the positive impacts it might have on my health in the long term!