High Protein Breakfast Foods in Five Minutes or Less!

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17 Responses

  1. Bridget says:

    Great post Megan! You mentioned items I’ve never heard of but I’m willing to try. I look forward to seeing some more recipes.

    • Megan says:

      That’s awesome Bridget! They’re definitely worth a try — the prices on some of the higher quality bars and protein powders can be intimidating, especially when you’re not sure if you like them or not, but you can usually order in single or smaller portions, too 🙂 Come back and let me know what you thought if you give them a try!

  2. SC says:

    This is really handy. I also struggle with breakfast, partly because I never wake up hungry. But I know if I skip it I’ll be a hot mess by 10am. I also love Greek yoghurt, always looking for one that not sugary. I’m also a fan kf protein shares, I tend to throw in a banana and a tablespoon of peanut butter. I’ve never tried the protein bars though – they sound very convenient but are they high in sugar?

    • Megan says:

      A great question – Quest bars tend to average less than a gram of added sugar. They do contain Sucralose, which is a sweetener, so you would need to weigh your willingness to accept that….but I think in a pinch, the damage would be minimal. If you compare the ingredient list of Quest bars with other protein bars on the market, it’s definitely one of the “cleanest,” and an easy way to fit more protein into your diet without sucking up all of your calories for the day. Getting protein from 100% whole, natural foods is certainly most ideal, but this can be a great way to supplement the rest of your diet.

  3. Jay says:

    He Megan, great article, it’s always great finding new ideas for breakfast. When I started the low carb life two years ago, it was quite a shock to the system coming off cereals.

    But once I got into eating bacon and eggs there was no turning back, especially as the weight fell off me, so now here I am 2 years later and 75 lbs lighter and I feel like a new man.

    The one thing I’d like to point out regarding yoghurt is that if it says “Light” or “Low Fat” on the label, be very careful. The manufacturers often remove the fats and replace them with sugars or even worse, corn fructose syrup.

    Humans survived for many thousands of years eating fat and it never hurt them.


    • Megan says:

      I’m totally on board with the shock of coming off carbs, haha. It’s not an easy transition, but definitely worth it! I have to agree – the sneaky low fat, etc. yogurts can be brutal on the sugar and all kinds of other crap, haha. Thanks for making the point about fat, as well…it’s such a sad nutritional myth floating around out there. I get about 40% of my calories from fats every day, and I have yet to be harmed from it 😉

  4. alisonklingvall says:

    Hi Megan,
    Some interesting ideas here and I agree with your suggestions to have things pre prepared , I just don’t know where I am with the whole high protein, low carb regime.
    I love running and I need my carbs, just not too many and I don’t get them via bread or pastry or anything like that.
    I eat oatmeal every morning, half a cup of oats (measured the night before when I’m clearing up after dinner so I don’t cheat in the morning when I am hungry!) with an egg and water so it has a lot of protein and then added to that I have berries and yogurt….I don’t know, would I be leaner if I swapped this out for scrambled eggs or chicken? That’s an honest question.
    I’ve certainly eaten more protein and less carbs in the past and I’m trying to remember if my energy levels were better..
    Anyway, I may try a high protein breakfast just for fun and see how my run goes.

    • Megan says:

      Hey Alison! You make a great point mentioning carbs — it really depends what your nutrition setup for the way you train, and how your body responds to different foods and macro-nutrients (proteins/carbs/fats). Carbs typically make up about 20% of my calories for the day, and I train in the afternoon, so I usually save my carbs for before and after my workouts. However, if I’m training mid-morning – on a weekend or during the summer – I often start my day with steel cut oats and a protein shake, or I just throw a scoop of whey powder right in my oats.

      It sounds like your go-to breakfast is working for you, so…unless you just want to mix it up, I don’t see any reason that you’d need to change it 🙂 Although, like you said, it’s always interesting to see how the body responds when you change the conditions you’re putting it under – if you give something else a try, I’d love to hear how it went and if you noticed a difference!

  5. Simone says:

    I struggle with finding protein packed breakfast foods. My go to is eggs with homemade turkey sausage or I will have steel cut oats and add a bit of greek yogurt and hemp hearts. But I want some more variety.

    I hadn’t thought of trying chicken breasts for breakfast. I might have to give that a try.

    I have also been thinking about baking some muffins and adding protein powder since it would make a great “on the go” breakfast, however, when I mentioned it to a friend she told me never to cook with protein powder (especially whey based ones) because heating breaks down the protein. Do you know if there is any truth to this?

    • Megan says:

      Hi Simone! Awesome question! I’ve actually heard this too, and it made me really sad, because I love chocolate protein powder in my coffee, or just straight up protein hot chocolate. Not to mention the simplicity of baking up some tasty to-go snacks – like the muffins. After doing a little research though, I found that protein does become denatured when it’s heated, but our body absorbs it the same way. Same as when we cook meat or eggs – those proteins get broken down as well, and we can still absorb them in a way that’s beneficial for the body. So I would say, if you want to bake up something delicious with whey – go for it!

      There are also some great no-bake, on the go protein snack you can make. Perhaps I’ll put together a post with some ideas for those 🙂 Thanks so much for stopping by!

      • Simone says:

        Hi Megan,

        I also looked a bit more into whether or not protein powder can be exposed to heat through cooking or baking. It seems like the general consensus is like you mentioned. It does become denatured a bit, but not to the point where it would be ineffective. I did read that you have to be careful when swapping out some flour for protein powder. If there isn’t enough moisture your baked goods can become very hard.
        I actually made some protein powder pumpkin bread last night and it turned out quite well!

  6. Samantha says:

    I’ve been noticing lately that I need protein in the morning or I’m absolutely starving by 10am. My usual breakfast for protein is a couple of eggs in some form, with fruit or veggies. Scrambled eggs take no time at all, and taste fantastic with avocado and some salsa.

    I had been interested in protein bars but was worried about the amount of sugar. Thank you for the recommendation of Quest bars! It’s also reassuring to know that they taste good too – that is definitely an important thing!

    • Megan says:

      Quest bars are a GREAT quick option in the morning. The eggs and avocado you mentioned are a great way to start the day as well – avos are great for getting in those healthy fats, and staying satiated longer. Keep it up!

  7. Jenny says:

    Thank you Megan for bringing psyche to the forefront when it comes to clean, healthy, fit living! Like you I’ve struggled for years with my weight following my softball years. Knowledge is not the issue, I know what I need to do, I know what I need to eat to stay fit and healthy. It’s the psyche part, the motivation that I struggle with. I look forward to reading more!

  8. Matt's Mom says:

    When I read the title of the post, I knew I needed to keep reading. I am always looking for ways to get my protein in at my morning meal. I like everything you have listed! If I am on the go, it’s a protein bar. I love protein shakes, I just don’t like the blender cleanup afterwards. I really never thought of a greek yogurt as a high proteins breakfast but, yes it is and I absolutely love greek yogurt. Thanks for sharing!

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