If you want to eat more protein but don’t know where to begin, breakfast is a great place to start. Getting a good portion of your daily protein early in the day not only helps you meet your goals sooner but also keeps energy levels steady, reduces sugar cravings, and prevents sluggishness later on. The general recommendation is 0.75g of protein per kilogram of body weight per day, but this can vary based on age and lifestyle. For instance, if you strength train or have an active job, you may need more. If you’re older and less active, you might need less.

“Eating a protein-rich breakfast helps balance blood sugar and energy,” says Rhian Stephenson, nutritionist and founder of Artah, who often recommends around 1.2g of protein per kilogram for her clients. “Plus, studies show that starting your day with enough protein keeps you full and reduces hunger later on.”

Convinced? Here are four easy high-protein breakfast recipes to try.

### 1. High-Protein Yogurt Bowl
Nutritionist Farzanah Nasser eats this fiber- and protein-packed breakfast most mornings. “This recipe provides 30g of protein and 13g of fiber—almost half the daily recommendation. It also includes probiotics for gut health and keeps you full until lunch without energy crashes.”

Ingredients:
– 150g 0% fat Greek yogurt
– ¼ to ½ cup kefir
– 20g shelled hemp seeds
– 20g ground flaxseeds
– 1 tsp chia seeds
– 1 heaped tsp oats
– 1 heaped tsp almond butter
– Fruit of choice
– Optional: honey

Method:
1. Mix yogurt, kefir, hemp seeds, flaxseeds, chia seeds, and oats in a bowl.
2. Top with fruit (Nasser likes kiwi), almond butter, and a drizzle of honey.

### 2. High-Protein Spinach Scramble
“This quick and filling breakfast gives you a protein boost to start the day,” says Sophie Bertrand, nutritionist at Lingo by Abbott. “Eggs are packed with nutrients like vitamins A, B12, and E, plus choline, zinc, and selenium. Spinach adds antioxidants and fiber.”

Ingredients:
– 3 large eggs
– ¼ cup low-fat cottage cheese
– ½ cup fresh spinach
– 1 tsp olive oil
– Salt and pepper to taste
– Optional: 1 tbsp chia or hemp seeds

Method:
1. Heat olive oil in a pan over medium heat.
2. Whisk eggs in a bowl, then pour into the pan. Cook, stirring gently, until slightly set.
3. Add cottage cheese and spinach, stirring until eggs are fully cooked and spinach wilts.
4. Season with salt and pepper, and sprinkle with seeds if using. Serve hot.

### 3. High-Protein Peach Smoothie
“This smoothie is like spring in a glass,” says hormone specialist Jessica Shand. “With over 30g of protein from the powder, plus hemp seeds and nut butter, it supports blood sugar, muscle recovery, and brain health. Maca powder boosts energy, bee pollen aids immunity, and the fruit is rich in antioxidants.”

Ingredients:
– 200ml organic kefir
– 50ml unsweetened almond milk
– 1 scoop protein powder
– 1 tsp maca powder
– 1 tbsp bee pollen
– 1 peach
– 1 cup frozen raspberries
– ½ cup frozen avocado
– ½ cup frozen mango
– 2 tbsp hemp seeds
– 1 tbsp nut butter

Method:
Blend all ingredients until smooth.

### 4. High-Protein Vegan Eggs on Toast
“Tofu is a minimally processed, protein-rich food with all nine essential amino acids,” explains plant-based nutritionist Rohini Bajekal. “This recipe also includes herbs and spices, which are packed with health benefits.”

(Note: The original text cuts off here, so the full recipe isn’t provided.)This dish is packed with antioxidants, which can help reduce cravings for excess salt, oil, and sugar. It pairs well with sourdough or rye bread, but you can also wrap it up for an easy on-the-go meal.

Ingredients:
– 150g firm tofu (15g protein)
– 50g chickpea flour (10g protein)
– 30g spinach (1g protein)
– 2 tbsp nutritional yeast (4g protein)
– 1 slice wholemeal bread (3g protein)
– ¼ avocado
– 1 tbsp olive oil
– ½ small onion, diced
– ¼ bell pepper, diced
– ½ tsp turmeric
– ¼ tsp paprika
– ¼ tsp cumin
– Optional: ¼ tsp black salt
– Salt and pepper to taste
– Fresh herbs (like basil) for garnish

Method:
1. Mix chickpea flour with 60ml water, salt, and 1 tbsp nutritional yeast to make a batter.
2. Cook the batter in a small pan like a pancake until set on both sides.
3. In another pan, sauté the onion and bell pepper in olive oil until soft.
4. Crumble in the tofu, then add turmeric, cumin, paprika, black salt, and the remaining nutritional yeast.
5. Cook for 5 minutes, then add spinach and cook until wilted.
6. Toast the bread and top with mashed avocado.
7. Serve the tofu scramble over the chickpea pancake with avocado toast on the side. Garnish with fresh herbs.