Shulman Health and Wellness

Are Your Mornings Lacking Protein? Your Solution is Here!

Published on July 24, 2021

For a lot of us, breakfast is a grab-and-go ordeal which likely means a carbohydrate heavy meal with little-to-no protein. If you are looking to lose weight and improve your overall health, a protein-rich breakfast is important to curb cravings throughout the day and avoid late night snacking. Here are some breakfast protein options that are far from boring and are easy to whip together first thing in the morning.


Greek Yogurt

3/4 cup of plain Greek yogurt contains 18 grams of protein and can be flavoured in many different ways. Some of our favourite yogurt parfait combinations include:

  • 1/2 cup plain Greek yogurt + 1/2 cup berries + 2 tbsp ground flax seeds + sprinkle of cinnamon
  • 1/2 cup plain Greek yogurt + 1/2 banana (sliced) + 1 tbsp natural peanut butter + 1/4 cup bran buds
  • 1/2 cup plain Greek yogurt + 1/2 peach (sliced) + 1 tbsp almond butter + sprinkle of cinnamon


Protein Powder

If you are looking for a grab-and-go protein-rich breakfast, smoothies are the best! We love Vega protein powder and each scoop contains 20 grams of protein. A good general rule of thumb for smoothies is:

1 scoop protein powder + 1 cup liquid + 1/2 cup fruit + 1 tbsp nut butter or ground flaxseeds + small handful of greens + ice cubes

Give protein smoothies a try if you have busy mornings with very little time to sit and eat.


Eggs + Egg Whites

2 whole eggs contains about 14 grams of protein and 1/2 cup of egg whites contains 14 grams of protein. You can make scrambled eggs, omelettes, egg bites or french toast if you have some time in the morning to kickstart your day with 14 grams of protein.


Smoked Salmon

3.5 ounces of smoked salmon contains 18 grams of protein. If you've never tried smoked salmon before, it's delicious with a slice of sprouted grain toast and a couple of tablespoons of cream cheese. Most grocery stores carry smoked salmon and this is a protein and omega-3 rich breakfast option that is tasty and easy to prepare.


Cottage Cheese

1/2 cup of 1% cottage cheese contains 14 grams of protein. There are so many ways to put together a bowl of cottage cheese including toppings like bran buds, berries, melon or even chopped nuts. If you have been eating Greek yogurt for a while and are looking for a change, try a bowl of cottage cheese at breakfast time.



Use the protein-rich items above to inspire your morning meal to ensure you are getting enough protein in your diet day to day. Let us know what your favourite breakfast is in the comments below!

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