7-Day Meal Plan: Satisfying High-Protein Breakfasts

By: Victoria Seaver, M.S., R.D., C.D., Digital Meal Plan Editor

high protein breakfasts

These high-protein breakfasts, with 15 grams of protein or more per serving, will help keep you satisfied all morning long. Paired with other healthy ingredients, such as whole grains, dairy, fruits, veggies, nuts and seeds, these filling meals are balanced to give your body the full range of nutrients it needs to thrive. Try adding more protein-rich foods to your breakfast routine and see the satisfying difference it can make.

 

How to Make High-Protein Cauliflower & Kale Frittata

 

Day 1:

Spinach & Cheese Breakfast Skillet

1 serving = 34 grams of protein

Spinach & Cheese Breakfast Skillet: Eating a big protein-rich breakfast may help lower your levels of the hunger-signaling hormone, ghrelin, and reduce snack cravings later in the day. In this healthy hash-and-egg recipe, a whopping 34 grams of protein per serving will keep you feeling satisfied through until lunch.

 

Day 2:

Nut & Berry Parfait

1 serving = 30 grams of protein

Nut & Berry Parfait: Swapping in Greek yogurt for regular delivers twice the protein and makes you morning meal super satisfying. In this quick high-protein parfait recipe, fiber-rich berries, sliced almonds, and a drizzle of honey top Greek yogurt for a healthy, filling and delicious breakfast with 30 grams of protein per serving.

 

Day 3:

Strawberry-Banana Protein Smoothie

1 serving = 19 grams of protein

Strawberry-Banana Protein Smoothie: Paring protein- and fiber-rich foods together, makes for a meal with double the staying power. In this healthy smoothie recipe, 19 grams of protein from Greek yogurt and nut butter, and 10 grams of fiber from fruit and ground flaxseed combine to create a energy-packed breakfast that will help keep you full all morning long.

 

Day 4:

Raspberry Overnight Muesli

1 serving = 17 grams of protein

Raspberry Overnight Muesli: Regular yogurt, oats and fruit combine and are topped with sliced almonds in this healthy overnight muesli recipe. You'll get 17 grams of protein to help you feel full during the morning hours. To cut back on added sugars, make this recipe with plain yogurt instead of vanilla.

 

Day 5:

Broccoli & Parmesan Cheese Omelet

1 serving = 33 grams of protein

Broccoli & Parmesan Cheese Omelet: In this fluffy broccoli and Parmesan omelet recipe, we use two whole eggs and two egg whites to pack in 30 grams of protein when paired with Parmesan and sprouted-grain toast.

 

Day 6:

Ricotta & Yogurt Parfait

1 serving = 23 grams of protein

Ricotta & Yogurt Parfait: Protein-rich ricotta cheese brings a fun twist to your typical breakfast routine. This parfait recipe uses both ricotta cheese and Greek yogurt to create a filling breakfast with 23 grams of protein per serving. It's a little bit like a lemon cheesecake, minus much of the calories and added sugar.

 

Day 7:

Oatmeal-Almond Protein Pancakes

1 serving = 20 grams of protein

Oatmeal-Almond Protein Pancakes: Most pancake recipes fall flat because they lack the ingredients that help fill you up—think protein and fiber. But this pancake recipe has both. Fiber-rich oat flour, and protein powder make for a seriously-satisfying pancake breakfast. Serve the pancakes topped with a dollop of yogurt and a DIY fruit sauce (frozen berries warmed in the microwave).

 

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