Protein Rich On-the-Go Breakfasts

high protein breakfast options

As I’ve mentioned in some other posts I’ve been working really hard toward my health and fitness goals recently. One thing that has really helped is eating a good breakfast. I used to stop at McDonalds or Starbucks on my way to work. It was fast and easy. But it wasn’t good for my bank account and it wasn’t good for my figure.


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I work really early mornings, and lately I’ve been trying to go running before work. I don’t get home until 12:30. Getting through the morning without getting to be starving can be difficult. Especially when you’re trying to lose weight.


The best way to keep full and lose weight is a high protein, low calorie breakfasts. I follow it up with a low calorie, high energy snack about halfway through the morning. If you wonder how much protein you need a good way to figure it out is to multiply (.36 x your current body weight) for a sedentary person. If you’re active you should double that, but you should also be eating more calories. If you’re trying to lose weight protein should be about 30% of your daily calories. So to put this in perspective I need around 75-105 grams of protein a day.


All of the breakfasts below run around 140 calories and average 8.5g of protein. My morning snacks are around 60 calories and average 6g of protein. If you need more you can eat larger portions of these breakfasts. These breakfasts also have plenty of fat and/or carbs to keep you full and energized through the morning!


Breakfast #1: Greek Yogurt and Fruit

I have a new love affair with plain Greek yogurt. It’s the perfect substitute for sour cream. And it’s delicious with fruit! I mix 1 cup of plain Greek yogurt with a handful of blueberries, strawberries, or both. I find that it isn’t quite sweet enough on its own, so I like to mix a packet of stevia. Stevia is a non-aspartame, natural, 0 calorie sweetener.


Breakfast #2: 2 Eggs

The best and healthiest way to eat eggs is hard boiled. It’s also really fast and easy to grab them in the morning. I also enjoy eating them scrambled or fried when I haven’t prepared ahead. The only thing is that you cannot add any butter or oil.

Breakfast #3: Scrambled Egg Muffin

These are also super easy to prepare ahead. Simply mix an egg, a little bit of milk (whole has more protein than 2% or skim, but the lower fat options have less calories), chives, cheddar cheese, tomatoes, onion, etc. Then beat it, then bake in a muffin tin at 350 for around 10 minutes. Keep an eye on it, though, to ensure it doesn’t burn.


Breakfast #4: Fruit and Oatmeal

Oatmeal is a great example of why cutting carbs doesn’t help you lose weight. Out of all of the options this is probably the most filling, though it also has the least protein unfortunately. 1/3 cup rolled instant oats (if you use steel cut oats it will have more protein and fiber, but it’s not as fast), a handful of berries or whatever fruit you like best (bananas are delicious but also have a lot of calories compared to berries or peaches), about 3 tablespoons of unsweetened vanilla almond milk, and a packet of stevia for sweetness. If you don’t like almond milk you can use regular milk which will increase protein, but also calorie count.


Breakfast #5: Smoothie

Smoothies are super easy for on the go. You can edit this recipe as you wish, I like adding PB2 or protein powder, switching up the strawberries for other berries or fruits is also totally great! My other tip is that when you buy bananas for smoothies go ahead and peel them, cut them in half, slice the halves, and put them in individual baggies in the freezer. My basic smoothie recipe is half a frozen banana, about 1/8th cup of strawberries, 2 tbs plain Greek yogurt, 1/2 tbs chia seeds, and 1 cup unsweetend vanilla almond milk.


If you enjoyed this post you might also like Eating Mindfully


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