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High protein breakfast

These are the breakfasts that give you the most protein in a normal portion, from a full cooked breakfast to a quick bowl of skyr.

A full English breakfast with fried egg on a white plateEggs Benedict on a white plateA vanilla protein shake with a light foam on top in a clear glass
1Full English breakfastFull English · 850 kcal45g protein2Eggs BenedictTwo (the usual brunch plate) · 700 kcal30g protein3LongsilogA plate with two longganisa, rice and an egg, about 400 g · 700 kcal25g protein4Protein shakeOne scoop (30 g) shaken with water · 120 kcal24g protein5Cottage cheeseA 200 g tub · 196 kcal22g protein6OmeletteThree egg omelette, plain · 280 kcal20g protein7Smoked salmonA portion (about 100 g, a small packet) · 120 kcal20g protein8SyrnikiThree syrniki, about 150 g · 330 kcal18g protein9SkyrA 150 g pot · 95 kcal17g protein10ShakshukaA pan for one, with two eggs · 330 kcal17g protein11Egg McMuffinOne Egg McMuffin · 290 kcal17g protein12PorridgeA bowl of porridge made with milk · 315 kcal15g protein13Overnight oatsOne jar, with milk, yoghurt and fruit · 350 kcal15g protein14MenemenA small pan for one, two eggs, about 300 g · 280 kcal14g protein15Greek yoghurtA 150 g pot, full fat · 146 kcal13g protein16Scrambled eggsTwo eggs, scrambled with a little butter · 200 kcal13g protein17French toastTwo slices, fried in butter, no toppings · 360 kcal12g protein18Egg whitesThree egg whites (about 100 g) · 50 kcal11g protein19CornflakesA bowl of cornflakes with milk · 250 kcal10g protein20Bacon3 rashers of bacon, cooked · 130 kcal9g protein

Numbers for the portion shown, the same as on each food's page. Sports are for someone of about 70 kg.

A breakfast with protein keeps you full until lunch and makes the rest of the day's protein much easier to hit.

You do not need a big cooked breakfast. Eggs, skyr, cottage cheese and oats all do a solid job, and most take two minutes.

Pair one of these with fruit and you have a breakfast that is filling and easy to repeat.

Questions

What is the best high protein breakfast?

Eggs in any form, skyr or Greek yoghurt, and cottage cheese are the easiest ways to get a lot of protein in the morning.

How much protein should breakfast have?

Around 20 to 30 grams is a good target for most people.

Is oatmeal high in protein?

It has some, more if you make it with milk. Add skyr or yoghurt on top to push it higher.

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