Boost Your Morning: How to Eat 40g of Protein for Breakfast
Starting your day with a high-protein breakfast sets you up for a winning day! It will improve your energy levels, improve satiety (make you feel full), and help with muscle maintenance. While many people focus on protein at lunch or dinner, distributing your intake evenly throughout the day is more effective for metabolism and muscle health.
I’m not usually one for measuring things and counting things like calories when it comes to my food, but protein is one thing I have been paying more attention to. Once you have an idea of what foods contain protein there is no need to count up the grams. You will get used to your breakfast foods that help you hit those goals like 40g of protein, keep reading for some ideas.
Having a high protein Breakfast is a great goal, here’s why.
Supports Muscle Growth & Maintenance – A protein-rich breakfast helps maintain lean muscle, especially if you're 40yrs+. As we age it becomes harder to build muscle and maintain it and protein intake becomes more important.
Protein is Satiating - it helps keep you fuller for longer, helps regulate hunger, and prevent crashes later in the day.
Optimizes Protein Intake – It helps spread the protein intake over the day by making sure you get enough in a breakfast and not having to load up in the evening, which is what a lot of people tend to do.
How to Get 40g of Protein on a Plant-Based Diet
Hitting this protein goal without animal products is easier than you think! Here are some delicious, plant-based breakfast ideas to get you close to that 40g.
1. Protein-Packed Smoothie
1 cup soy milk (8g)
1 scoop plant-based protein powder (17-25g depending on the brand)*
2 tbsp hemp seeds (6g)
1 tbsp almond butter (3g)
1/2 cup oats (5g)
add extras like fruit to your taste
Total: ~42g protein
2. Tofu Scramble with Whole-Grain Toast
1/2 block firm tofu (20g)
1 tbsp nutritional yeast (2g)
1 slice whole-grain toast (5g)
1/2 cup black beans or baked beans (7g)
1 tbsp pumpkin seeds (5g)
add extras like spices to your tofu scramble and hummus and greens to serve.
Total: ~39g protein
3. Protein Overnight Oats
1/3 cup oats (3.5g)
1 tbsp ground flaxseed (2g)
1 scoop plant-based protein powder (17-25g depending on the brand)*
1 tbsp pumpkin seeds (5g)
1 tbsp hemp seeds (6g)
1/2 cup soy milk (4g)
Toppings
Plain yoghurt (varied)
1 tbsp almond butter (3g)
Berries
Total: ~40g protein
*I’ve used protein powder in two of these recipes but you could choose to up the nuts and seeds instead to increase protein, or look for a high protein yoghurt.
By incorporating high-protein plant foods like tofu, legumes, seeds, and whole grains, you can easily reach your protein goals while keeping your meals delicious and nutritious.