December 1, 2023

Healthy Breakfast

I really like this Healthy Breakfast

The Best High-Protein Breakfast Ideas for Muscle-Building and Fat Loss

Your alarm goes off in the morning, and it’s time to crack open your eyes and get out of bed. After brushing your teeth and making your coffee, you think about your morning meal. Some people skip breakfast, some love it. If you’re having breakfast, loading it with nutritious foods and plenty of protein can set you up for a powerful day on track with your fitness goals.

Eating a protein-packed breakfast will keep you full through the morning and give you a jumpstart on hitting your macros for the day. Whether you’re aiming to build muscle, promote fat loss, or fuel for endurance, we’ll lay out how to calculate the ideal grams of protein for your breakfast.

Cheesy breakfast polenta bowls with fried eggs, crispy bacon and roasted cherry tomatoes.
Credit: zarzamora / Shutterstock

Here, we’ll dive into all the best protein-rich breakfast options and give you some ideas on combining them to suit your tastes and goals. Maybe you want to meal prep some hard-boiled eggs in advance to add to an easy breakfast on busy mornings. If you have more time, perhaps you’re into making an elaborate tofu frittata with veggies. Either way, we’ve got you’re high-protein breakfast needs covered.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What Makes a Good High-Protein Breakfast?

Whether you like to meal prep or whip up a fresh breakfast, a few key components make up a good high-protein breakfast. 

First, you’ll need to determine how many grams of protein you want to get in your breakfast. This number may vary slightly depending on your goals and daily intake. If you like to eat a few meals throughout your day, the International Society of Sports Nutrition (ISSN) recommends aiming for 20 to 40 grams of protein per meal, three to four hours apart. (1)

Fried egg in pan and an avocado slices for sandwich top
Credit: iprachenko / Shutterstock

[Read More: How Much Protein Do You Actually Need Per Day?]

Next, although we’re focusing on protein, you want your healthy breakfast to contain your other macronutrients — healthy carbs and healthy fats. You’ll choose your source of protein, source of carbs, and source of fat.

Finally, decide what type of foods you enjoy and would like to have for breakfast. Savory or sweet? A quick protein shake or something hot? Eating healthy doesn’t have to be bland and boring. Let’s dive in deeper.

How Much Protein Do I Need?

The amount of protein you need may vary depending on your body, activity level, and fitness goal. The Food and Drug Administration (FDA) recommends 50 grams of protein daily as a minimum amount for bodily function. People who exercise need a bit more. (2)

Try out BarBend’s protein intake calculator to get a personalized suggestion based on your body, age, and fitness goals. 

Protein Intake Calculator