Alex, MS, RD | Nutrition

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30+ Breakfasts with 30 Grams of Protein

The ultimate guide to building a 30 grams of protein breakfast (which is tricky to do) with 30+ different ideas.

Full article (or click on site in my bio)

https://moderatelymessyrd.com/30-breakfasts-with-30-grams-of-protein/

Breakfast, in my opinion, is the hardest meal to consume the “ideal” 20-30 grams of protein per meal. With eggs only containing about 7 grams of protein each, we have to think about what else we can add to reach that 30 grams.

However, with just a little more prep and planning – building a breakfast with 30 grams of protein can be simple.

Even a bowl of cereal can be a 30g protein meal:

Post Premier Protein Cereal + 8 ounces of milk = about 28 grams of protein.

Special K Protein Cereal + 8 ounces of milk = 28 grams of protein.

Magic Spoon High Protein Cereal (13g) + 1 cup milk (8g) + 2 Tbsp. hemp hearts (10g) = 31g protein

Overnight oats, pancakes, waffles, casseroles, burritos, and more - it’s all about being aware of those foods you can add to increase the protein content.

#adding protein #proteinpoweredmornings #highproteinbreakfastideas #30gprotein

2025/6/16 Edited to

Starting your day with a protein-rich breakfast can set the tone for healthy eating throughout the day. Incorporating 30 grams of protein can be achieved with various foods that are both nutritious and delicious. Consider adding Greek yogurt, which can provide around 20 grams per serving, and pair it with seeds or nuts for that extra boost. Similarly, protein shakes or smoothies made with protein powder can elevate your breakfast protein content effortlessly. Remember, high-protein cereals are a great convenient option, offering 15-20 grams, especially when paired with milk or a milk alternative. For those who enjoy cooking, egg-based dishes like frittatas or breakfast burritos stuffed with beans, cheese, and vegetables can easily meet the protein requirement. By mixing and matching these ideas, you can create endless breakfast possibilities that are high in protein and satisfying. Experimenting with ingredients ensures variety and can help prevent meal fatigue. As you explore these breakfast options, you'll find that achieving 30 grams of protein in the morning is not only achievable but can also be enjoyable.

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