When it comes to protein, often breakfast can get overlooked, but it can be a great opportunity to get an extra serve in your day and give you that head start you need to reach your protein goals.
The protein recommendations for athletes and active people can range anywhere between 1.6 – 2.2 grams per kilogram of bodyweight per day (this will vary based on individual needs). Sometimes, it can be quite difficult to meet these requirements, especially if we are only relying on lunch and dinner for that protein hit.
For athletes, it is particularly important to meet protein requirements as it plays an essential role in muscle growth and repair. It can also help with training adaptation and recovery from injury. If you have body composition goals and are trying to improve lean body mass, consuming protein at breakfast can also help to keep you fuller and satisfied for longer.
We know that sometimes it can be challenging to find breakfast options that are naturally high in protein. That’s why we’ve put together some quick and simple breakfast ideas that pack a protein punch.
Sweet or savoury? We’ve got you covered!
Granola and Greek Yoghurt Breakfast Bowl
Ingredients (Serves 1)
- 125g plain Greek yoghurt
- 1/3 cup low sugar granola
- 1/2 banana
- 1 tbsp roasted pumpkin seeds
- 1 tbsp natural peanut butter
Methods
- Combine Greek yoghurt and granola in a bowl
- Top with sliced banana, pumpkin seeds and a drizzle of peanut butter.
| Energy (kcal) | 550 |
| Protein (g) | 24 |
| Fat (g) Saturated fat (g) | 31 10 |
| Carbohydrate (g) | 42 |
| Sugar (g) | 13 |
| Fibre (g) | 7 |
Smoked Salmon and Cream Cheese Bagel
Ingredients (Serves 1)
- 1 multigrain bagel, halved, toasted
- 75 g cottage cheese (I used Bulla onion and chives cottage cheese)
- 1/4 avocado
- 50g smoked salmon
- Handful of rocket
- Lemon wedge, to garnish
Methods
- Spread the toasted bagel with cream cheese
- Top with avocado, smoked salmon and rocket
Garnish with a fresh lemon wedge
| Energy (kcal) | 450 |
| Protein (g) | 30.5 |
| Fat (g) Saturated fat (g) | 13 3 |
| Carbohydrate (g) | 49 |
| Sugar (g) | 9 |
| Fibre (g) | 7 |
Scrambled Eggs on Toast
Ingredients (Serves 1)
- 2 slices wholegrain bread, toasted
- 3 eggs
- 1/4 avocado
- 30g feta cheese
- Pinch of salt and black pepper
- 1 tbsp olive oil
Methods:
- Whisk eggs in a bowl and add salt and pepper to taste
- Heat oil in a fry pan over medium heat
- Add the whisked eggs to the pan and move them around constantly with a spatula until the desired consistency is achieved
- Spread avocado on toast and top with eggs and a sprinkle of feta cheese
| Energy (kcal) | 520 |
| Protein (g) | 37 |
| Fat (g) Saturated fat (g) | 31 10 |
| Carbohydrate (g) | 21 |
| Sugar (g) | 6 |
| Fibre (g) | 8 |
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