30 Grams of Protein for Breakfast
Getting enough protein while staying under your calorie limit is likely to always be the hardest part about eating right, and this list should help make breakfast much easier. 30 grams is a good target for most women since most women need about 90 grams of protein per day. All of these meals are what I would call easy. Additionally, there is nothing wrong with using one of these for a lunch.
PB & J Yogurt (280 calories for 32.5g protein)
1.5 cup frozen strawberries (70 calories, 4.5g fiber, 1g protein)
Splash of liquid stevia or other zero calorie sweetener (0 cal, 0g fiber, 0g protein)
2 tbsp powdered peanut butter. (60 cal, 1g fiber, 6g protein)
1.5 cup fat free Greek yogurt (150 cal, 0g fiber, 25.5g protein)
Total (280 cal, 5.5g fiber, 31.5g protein)
1. Put frozen berries and optional squirt of sweetener in microwave for about 90 sec (your microwave might cook faster or slower).
2. While berries are in microwave put the yogurt in a bowl and sprinkle the powdered peanut butter over top the yogurt. Try to get an even distribution. (Pro Tip: put the bowl you will eat out of on a food scale and measure the things into the bowl. The food scales makes measuring easier because you don’t have to clean any measuring spoons or cups, and it is much more precise.)
3. Mush up the berries and pour over the yogurt. You can mush with a fork, or, my preference, an immersion blender.
PB & J Protein Shake (270 calories for 33g protein)
1 scoop Vanilla All Natural Whey Smooth (140 calories, 1g fiber, 25g protein)
1 cup frozen raspberries (70 calories, 9g fiber, 2g protein)
Splash of liquid stevia or other zero calorie sweetener (0 cal, 0g fiber, 0g protein)
1 cup ice (0 cal, 0g fiber, 0g protein)
2 tbsp powdered peanut butter (60 cal, 1g fiber, 6g protein)
Water to taste (0 cal, 0g fiber, 0g protein)
Total (270 cal, 11g fiber, 33g protein)
1. Put everything in a blender, and blend until smooth. Start with less water than you think you need, and then add as you go because you can’t remove water after it goes in.
Berries and Cream Protein oatmeal. (335-345 calories for 31.5g protein)
This is simply making oatmeal with 1 pack of Kodiak Protein Packed Oatmeal (190 cal, 3g fiber, 12g protein)
Either the blueberry or the strawberry version.
1 cup Fairlife 0% milk (80 cal, 0g fiber, 13g protein)
3 tbsp fat free Greek yogurt (33 cal, 0g fiber, 6g protein)
½ cup fresh or frozen berries blueberries (42 cal, 2g fiber, 0.5g protein)
Strawberries (35 cal, 2g fiber, 0.5g protein)
Total (335-345 cal, 5g fiber, 31.5g protein)
Protein pancakes That Help You Get 30 Grams of Protein for Breakfast!
The recipes are here, and the nutrition facts are here:
- Version #1 (371 cal, 0g fiber, 76g protein)
- I would suggest splitting this recipe in half and enjoying it with your favorite fruit to get fiber, vitamins, etc.
- Version #2 (522 cal, 4g fiber, 72g protein)
- For many, this recipe makes 2 meals
- Version #3 (413 cal, 3g fiber, 62g protein)
Tex-Mex Power Eggs (407 calories for 51g protein)
4oz browned lean turkey (170 cal, 0g fiber, 22g protein)
Taco seasoning as you like
4 egg whites (69 cal, 0g fiber, 14g protein)
¼ cup salsa (33 cal, 2g fiber, 1g protein)
1 Roma tomato (optional) (11 cal, 1g fiber, 0g protein)
¼ cup 2% Mexican cheese blend (90 cal, 0g fiber, 7g protein)
1 slice low calorie/high fiber bread* (35 cal, 9g fiber, 6g protein)
Total (407 cal, 11g fiber, 51g protein)
*these days this is called “Keto” bread, and while keto diets are not a good idea, the low calorie and high fiber bread is a great idea. In particular, we like Nature’s Own brand. It’s 35 calories and 9g of fiber per slice.
1. Brown the turkey and season to taste. (Pro tip: you can brown and freeze a lot of the meat in advance, and portion it out in little baggies so it is easy to grab to execute the meal.)
2. Cook the egg whites separately, and then add the turkey.
3. Slice the tomato and toast the bread, and place on the bottom of your dish. Put the eggs and turkey over top and then top this with the cheese. After cheese melts, put on the salsa.
4. If you are feeling fancy you can sprinkle some freeze dried cilantro over top.
When you take a minute and plan out several delicious breakfasts, it makes getting 30 Grams of Protein for Breakfast much easier than you think. We hope you enjoy these 30 grams of protein for breakfast recipes – feel free to share this post!
Coach Josef Brandenburg — ACE | NASM | Precision Nutrition | Training Peri and Menopausal Women | Pain-Free Performance Specialist Certification | Functional Kettlebell Training | 28 years coaching | Specializes in strength training for women over 40.
Josef Brandenburg, best selling author, is the co-owner and a coach at True 180 Personal Training, Charlotte’s most effective personal training studio for women since 2016. With decades of experience and multiple certifications, he shares his research with you including how to get 30 grams of protein for breakfast.