High Protein Breakfast Meal Prep: 7 Simple Make-Ahead Recipes

For many, breakfast is the most important meal of the day. It kick starts your metabolism, fuels your body after a night’s sleep, and can even influence your mood and cognitive functions throughout the day.

School-going kids benefit from a nutrient-rich breakfast, showing improved concentration, memory, and alertness which directly translates to better academic performance. In fact, research that compares those who eat breakfast to those who skip this crucial meal often finds the former group has better performance in school (14).

The same may be true for office workers, where eating a balanced morning meal can lead to more efficient problem-solving and improved interpersonal interactions.

We all know what you eat is just as important as deciding to eat in the first place. This collection of high-protein breakfast meal prep recipes is perfect for busy individuals who want to start their day off on the right foot.

How Important Is a High-Protein Breakfast?

A high-protein breakfast can contribute to stable energy throughout the day, better weight management over time, and an increased feeling of fullness. These are not the only benefits, however.

You’re More Likely to Meet Your Daily Nutrient Requirements

According to the American Society of Nutrition, most Americans eat the majority of their daily protein requirement at dinner, and the least during breakfast (12).

With a high-protein start to the day, you’re more likely to meet your daily protein goal.

Why is it important to do so?  The essential amino acids in protein help build and maintain muscles, produce enzymes and hormones, and repair cells – processes that occur all-day long (11)!

Spreading out your protein intake throughout the day ensures a consistent supply of these essential amino acids for your body to use when needed. By getting a good portion of it at breakfast, you’re setting yourself up for success.

It Can Help You Lose Weight and Keep It Off

Eating a high-protein breakfast may help curb cravings and hunger later in the day. Protein takes longer to digest than carbohydrates, which can help you feel full for longer periods. According to a study by the University of Missouri, eating a high-protein breakfast leads to reduced hunger and cravings, which can reduce overeating later in the day (5).

Additionally, getting enough protein helps maintain muscle mass while trying to lose weight. This is essential because muscle mass burns more calories than fat, even at rest (9). So, by starting your day with a high-protein breakfast, you’re setting yourself up for better weight management in the long term (2).

You’ll Make Healthier Choices Throughout the Day

When you start your day with a nutritious and balanced meal, it sets the tone for the rest of the day. You’re more likely to make healthier food choices throughout the day when you’ve already made a good one at breakfast.

On the other hand, skipping breakfast or opting for a sugary and ultra processed meal can lead to unhealthy food choices later in the day due to feeling lethargic and lacking essential nutrients (15). By having a high-protein breakfast, many people find that they are more likely to make healthier choices throughout the day.

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You’ll Have More Energy and Focus

Eating a balanced breakfast provides your body with the energy it needs to function properly. This is especially important for those who have mentally demanding tasks to complete throughout the day.

Protein-rich foods provide a slow and steady release of energy, which helps you avoid mid-morning crashes or feelings of lethargy. It also supports many of the body’s functions and processes (11). By having a high-protein breakfast, you’ll have the energy and focus to tackle whatever challenges come your way.

How Much Protein for Breakfast?

Experts suggest aiming for at least 20-30 grams of protein for breakfast. This amount has been suggested to have a significant impact on satiety and weight management.

Current dietary guidelines from the U.S. Department of Agriculture (USDA) recommend 10-35% of your daily calorie intake should come from protein. For a 2000-calorie diet, this translates to 50-175 grams of protein per day (4).

Keep in mind that these guidelines are a wide range for the general population and may vary depending on factors such as age, sex, activity level, and overall health goals.

For example, athletes working to increase muscle mass may need more in their high-protein breakfast meal prep for bodybuilding, while those with certain health conditions may need less. It’s always best to consult with a healthcare professional or registered dietitian to determine your specific protein needs.

Check out our guide: How Much Protein Should I Eat A Day to Build Muscles ,for more in-depth information on protein requirements.

What Do You Eat for High Protein Breakfast?

Breakfast meats (such as bacon, sausage, and ham) and eggs are usually the first things that come to mind for a high-protein breakfast. A quick high-protein breakfast on the go can be as simple as hard-boiled eggs and Greek yogurt. But there are plenty of other options to choose from, including the recipes we share below:

Cottage Cheese Scrambled Eggs (7)

Imagine starting your day with a creamy twist on the classic scrambled eggs. Cottage cheese scrambled eggs are not just delicious, but pack a high-protein punch, making them an ideal choice for a high-protein breakfast meal prep for weight loss.

The cottage cheese adds a creamy texture and boosts the protein content significantly. To prepare these ahead of time, simply mix eggs and cottage cheese, and store the mixture in the fridge overnight. Scramble them in the morning for a quick and nutritious start to your day.

Ingredients

• 4 large eggs
• 1/2 cup 2% cottage cheese
• 1/8 teaspoon kosher salt
• fresh ground black pepper
• olive oil spray

Instructions

1. Begin by cracking the 4 large eggs into a medium-sized mixing bowl.
2. Add the 1/2 cup of 2% cottage cheese to the eggs in the bowl.
3. Sprinkle the 1/8 teaspoon of kosher salt over the eggs and cottage cheese. Add fresh ground black pepper to taste.
4. Using a whisk or fork, mix the ingredients together until well combined. It’s okay if the mixture looks slightly lumpy due to the cottage cheese.
5. Place a non-stick skillet on the stove and turn the heat to medium. Once the skillet is warm, lightly spray the surface with olive oil spray.
6. Pour the egg and cottage cheese mixture into the skillet. Allow it to sit undisturbed for a moment until the edges start to set.
7. With a spatula, gently scramble the eggs by pushing them from the edges toward the center. Continue to do this gently until the eggs are fully cooked but still slightly moist. Be careful not to overcook.
8. Once cooked to your liking, remove the scrambled eggs from the skillet and serve immediately.

Nutrition

Serving: 1 /2 of recipe | Calories: 173 kcal | Carbohydrates: 1.5 g | Protein: 17.5 g | Fat: 10.5 g | Saturated Fat: 3.5 g | Cholesterol: 377 mg | Sodium: 327 mg | Sugar: 1 g

Read more: Why Stop Eating Oatmeal – A Breakfast Revolution

Kale and Feta Crustless Quiche (10)

For those looking for a high protein breakfast bowl meal prep that’s both filling and flavorful, kale and feta crustless quiche is your go-to option. Loaded with protein from eggs and feta cheese, and rich in nutrients from kale, this meal is a powerhouse of good health. Plus, it’s perfect for breakfast meal prep weight loss goals. Preparing this quiche ahead of time is easy; mix all the ingredients, pour into a baking dish, and refrigerate. Bake it when you’re ready to enjoy a slice of wholesome goodness.

Ingredients

• ½ Tablespoon olive oil or avocado oil
• ½ yellow onion, halved and thinly sliced
• 2 cloves garlic, minced
• 1 cup chopped mushrooms
• ½ teaspoon dried Italian seasoning
• 3-4 cups chopped kale, loosely packed
• sea salt and freshly ground black pepper, to taste
• 3 large eggs
• ½ cup egg whites
• ½ cup unsweetened almond milk
• ⅛ teaspoon freshly grated nutmeg or a pinch of ground nutmeg
• ¼ cup feta cheese

Instructions

1. Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish with a bit of olive oil or non-stick cooking spray to prevent sticking.
2. Heat the olive oil in a large skillet over medium heat. Once hot, add the sliced onion and sauté until soft and translucent, about 3-5 minutes.
3. Add the minced garlic and chopped mushrooms to the skillet with the onions. Cook for another 3-4 minutes until the mushrooms have softened and released their moisture.
4. Stir in the dried Italian seasoning to combine well with the onion, garlic, and mushrooms for flavorful depth.
5. Add the chopped kale to the skillet, tossing it with the other ingredients until it begins to wilt. This should take about 2-3 minutes. Season the mixture with sea salt and freshly ground black pepper according to your taste.
6. In a large mixing bowl, whisk together the whole eggs, egg whites, and unsweetened almond milk until the mixture is smooth and well-combined. Add the freshly grated nutmeg for a hint of warmth and spice.
7. Fold in the sautéed vegetables (onion, garlic, mushrooms, and kale) into the egg mixture, ensuring they are evenly distributed.
8. Crumble the feta cheese into the bowl with the egg and vegetable mixture, gently folding to incorporate.
9. Pour the entire mixture into the prepared pie dish, smoothing the top with a spatula.
10. Bake in the preheated oven for 35-40 minutes, or until the quiche is set in the center and the top is lightly golden.
11. Allow the quiche to cool for a few minutes before slicing. Serve warm or at room temperature for the best flavor and texture.

Nutrition

Serving: 1/4 of quiche | Calories: 168 kcal | Carbohydrates: 10g | Protein: 12g | Fat: 9g | Fiber: 4g | Sugar: 3g

Cauliflower Oatmeal (3)

Cauliflower oatmeal might sound unusual, but it’s a fantastic low-carb, high-protein breakfast meal prep bodybuilding favorite. This ingenious dish combines oats with cauliflower rice, offering a lower-carb but equally hearty alternative, which is also vegan. 

To enhance the protein content, mix in your choice of protein powder or nuts. For a quick high-protein breakfast on the go, prep the cauliflower rice and store it in your fridge. In the morning, just heat it up, and add your favorite toppings for a warm and comforting breakfast.

Ingredients

• 1/2 heaping cup rolled oats (55 grams)
• 1 cup frozen riced cauliflower (100 grams)
• 1 tablespoon chia seeds
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder (you can also use chocolate)
• 1/2 teaspoon cinnamon
• toppings: fresh or frozen fruit, nut butter, honey, cinnamon

Instructions

1. Combine the rolled oats and frozen riced cauliflower in a medium-sized saucepan. Place the saucepan on the stove over medium heat.
2. Add the chia seeds and unsweetened almond milk to the pan, stirring the mixture well to ensure the ingredients are evenly dispersed.
3. Allow the mixture to cook, stirring occasionally, until it begins to thicken and the riced cauliflower is fully tender. This process should take about 5-7 minutes.
4. When the oatmeal has thickened to your liking, reduce the heat to low. Stir in the scoop of vanilla protein powder and the cinnamon, mixing thoroughly to ensure there are no lumps from the protein powder.
5. Once everything is well-combined and heated through, remove the saucepan from the heat.
6. Serve the cauliflower oatmeal hot, adding your choice of toppings such as fresh or frozen fruit, a dollop of nut butter, a drizzle of honey, or an extra sprinkle of cinnamon for added flavor.

Nutrition

Amount Per Serving (1 bowl without toppings) | Calories 414 | Calories from Fat 117 | Fat 13g | Saturated Fat 3.5g | Polyunsaturated Fat 4.2g | Monounsaturated Fat 2.8g | Potassium 467mg | Carbohydrates 57g | Fiber 16g | Sugar 6g | Protein 24g | Vitamin A 1754 IU | Vitamin C 63 mg | Calcium 949 mg | Iron 9mg

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Protein Powder Waffles (13)

Who said waffles couldn’t be part of a high-protein breakfast for weight loss? By adding protein powder to your waffle batter, you create a delicious, yet nutritious, breakfast that feels like a treat. These waffles are perfect for meal prepping; just cook a batch, freeze, and then reheat for a quick high-protein breakfast on the go. It’s a fun and easy way to ensure you’re getting a good protein kick in the morning.

Ingredients

• 39 grams Protein powder
• 1 large Egg
• 3 Tablespoons Plain Greek Yogurt or sour cream (45g)
• 1 teaspoon Baking powder
• pinch of salt
• your favorite toppings for serving

Instructions

1. Preheat your waffle iron according to the manufacturer’s instructions.
2. In a medium-sized mixing bowl, combine the protein powder, egg, and Greek yogurt or sour cream. Mix these ingredients well until you have a smooth batter.
3. Stir in the baking powder and a pinch of salt to the batter, mixing thoroughly.
4. Once your waffle iron is preheated, lightly grease it with cooking spray or a brush of oil to prevent sticking.
5. Pour an appropriate amount of batter onto the center of the waffle iron, being careful not to overfill as the batter will spread when the iron is closed.
6. Close the waffle iron and cook according to your iron’s instructions, typically for 3-5 minutes, or until the waffle is golden brown and cooked through.
7. Carefully remove the cooked waffle from the iron and place it on a plate. Repeat the process with the remaining batter.
8. Serve your protein waffles warm with your favorite toppings.

Nutrition per serving (recipe serves 1)

Calories: 263 | Carbohydrates: 4g | Protein: 41g | Fat: 9g | Fiber: 0g

Chia Pudding (1)

Chia seeds are a powerhouse of nutrition, packed with protein and vital nutrients. Chia pudding is an effortless, make-ahead breakfast option. Mix chia seeds with almond milk and a bit of sweetener before you go to bed, and you’ll wake up to a thick, pudding-like consistency. Add some nuts or fruit on top, and you’ve got a high-protein breakfast meal prep that’s both convenient and nutritious.

Ingredients

• 2 tablespoon chia seeds
• 1/2 cup almond milk or milk of choice
• 1 teaspoon honey or other sweetener, optional
• Strawberries or other fruits for topping

Instructions

1. In a small bowl or glass jar, add the 2 tablespoons of chia seeds.
2. Pour the 1/2 cup of almond milk over the chia seeds. Make sure the chia seeds are completely submerged in the milk to promote even absorption and swelling.
3. If you prefer your chia pudding sweetened, stir in 1 teaspoon of honey or your chosen sweetener into the mixture.
4. Use a spoon to stir the mixture thoroughly, making sure the chia seeds are evenly distributed throughout the almond milk. This will help prevent clumps from forming.
5. Cover the bowl or jar with a lid or plastic wrap. Place it in the refrigerator to set, ideally overnight or for at least 4-6 hours.
6. Once set, remove the chia pudding from the refrigerator. Give it a good stir to check consistency and break up any potential clumps.
7. Serve the pudding in your preferred dish or eat it straight from the jar. Top it with strawberries or your choice of fruits.

Nutrition

Recipe serves 1

Calories: 155 kcal | Carbohydrates: 16g | Protein: 5g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 1g | Trans Fat: 0.03g | Sodium: 167 mg | Potassium: 101mg | Fiber: 9g | Sugar: 6g | Vitamin A: 13IU | Vitamin C: 0.4mg | Calcium: 302mg | Iron: 2mg

Yogurt Bowl (16)

A yogurt bowl is a simple yet versatile option for a high protein breakfast bowl meal prep. Use Greek yogurt for an extra protein boost, and top with your choice of fruits, nuts, and a sprinkle of granola for added texture. 

It’s an excellent choice for those seeking breakfast meal prep weight loss options, since it’s both filling and nutritious. Prep your toppings ahead of time for a grab-and-go breakfast that’s as tasty as it is healthy.

Ingredients

• 1 cup plain Greek yogurt (8 ounces – I used 0% fat)
• 1 scoop chocolate protein powder (about 1/4 cup – 25 grams)
• 1 tablespoon peanut butter
• 1/4-1/2 teaspoon cinnamon
• toppings: granola, fruit, peanut butter, honey, cacao nibs, cinnamon

Instructions

1. In a small bowl, mix together the Greek yogurt and chocolate protein powder until well combined.
2. Add in 1 tablespoon of peanut butter and 1/4-1/2 teaspoon of cinnamon to the mixture, stirring until everything is evenly mixed.
3. Place the yogurt mixture into your chosen dish or container for meal prep.
4. Top with your preferred toppings such as granola, fruit, peanut butter, honey, cacao nibs, or additional cinnamon.
5. Store in the refrigerator for up to 3 days.

Nutrition Facts

Amount Per Serving (1 bowl) | Calories 331 Calories from Fat 99 | Fat 11g | Saturated Fat 1.8g | Polyunsaturated Fat 1.6g | Monounsaturated Fat 4.3g | Cholesterol 11mg | Sodium 341mg | Potassium 520 mg | Carbohydrates 19g | Fiber 2.4g | Sugar 12.2g | Protein 40.5g | Vitamin A 2.4IU | Calcium 306mg | Iron 3.8mg

Green Protein Smoothie (6)

For the ultimate high-protein breakfast for weight loss, look no further than a green protein smoothie. Blend together leafy greens like spinach or kale with a scoop of protein powder, some fruit for sweetness, and almond milk. 

It’s the epitome of a high-protein breakfast meal prep – easy to make, packed with nutrients, and perfect when you’re on the move. Make ahead by prepping and freezing your ingredients in portions, so all you have to do is blend and go in the morning.

Ingredients

• 2 handfuls fresh spinach, or ¾ cup frozen
• 1 cup milk of choice, I used unsweetened almond
• 1 heaping cup frozen mango
• 1 tablespoon peanut butter, or to taste
• 1 scoop of protein powder of choice, I like collagen powder or vanilla whey protein powder. Or ½ cup Greek yogurt.
• 1 tablespoon chia seeds
• 1 tablespoon ground flax
• ½ teaspoon vanilla
• ½-1 cup water, or to taste

Instructions

1. Combine all ingredients in a blender, adding water as needed to reach your desired consistency.
2. Blend until smooth and creamy.
3. Pour into a glass or container for meal prep use.
4. Store in the refrigerator for up to 24 hours or freeze ahead of time by separating into portions and placing in an ice cube tray or freezer-safe bag. Simply blend with a liquid of your choice when ready to enjoy.
5. Add additional toppings or mix-ins such as nuts, seeds, or extra fruit for added flavor and texture.
6. Enjoy your green protein smoothie as a quick and nutritious breakfast option anytime!

Nutrition Facts

serving: 0.5 the recipe | calories: 181 kcal | carbohydrates: 10g | protein: 15g | fat: 10g | saturated fat: 2g  | polyunsaturated fat: 4g | monounsaturated fat: 3g | trans fat: 0.01g | cholesterol: 31mg | sodium: 261mg | potassium: 329mg | fiber: 4g | sugar: 2g | vitamin a: 2822iu | vitamin c: 9mg | calcium: 307mg | iron: 2mg

Read more: 4 Keto Quiche Recipes for a Savory Breakfast

FAQs

• How can I get 20g of protein for breakfast?

The following breakfast options are excellent sources of protein, providing approximately 20g or more per serving:

• 3-4 large eggs
• Greek yogurt with toppings such as nuts and fruits
• A protein smoothie with ingredients like protein powder, milk, and nut butter
• Protein waffles or pancakes made with a mix containing at least 15g of protein per serving
• Turkey or chicken sausage, paired with whole grain toast or eggs
• Chia pudding made with chia seeds and almond milk.

• How can I get 25g of protein for breakfast?

The following breakfast options are excellent sources of protein, providing approximately 25g or more per serving:

• A protein-packed omelette made with 4-5 eggs and your choice of fillings such as vegetables, cheese, or meat
• A tofu scramble with added vegetables like spinach and bell peppers
• Overnight oats made with Greek yogurt and topped with nuts and seeds
• A breakfast burrito with scrambled eggs, beans, and cheese
• A protein smoothie bowl topped with fruits, nuts, and granola
• Quinoa bowls with eggs and vegetables or a drizzle of nut butter for added protein.

• What is the 30-30-30 rule for protein?

The 30-30-30 rule is a general guideline for meal composition that recommends consuming 30% of your daily calories from protein, 30% from fat, and 40% from carbohydrates. This balance can vary, depending on individual needs and dietary restrictions.

• What is a convenient breakfast?

A convenient breakfast is one that is easy and quick to prepare, making it perfect for those with busy schedules. Meal prep options such as overnight oats, chia pudding, and protein smoothies are great choices for a convenient breakfast that can be made ahead of time. Other options include hard-boiled eggs, Greek yogurt with toppings, or homemade protein bars or muffins.

• What is the power of breakfast?

A nutritious breakfast can improve mental alertness, concentration, and overall mood while also providing essential vitamins and minerals for a healthy body. Eating a balanced breakfast has been linked to improved cognitive performance, weight management, and reduced risk of chronic diseases. Additionally, it can help regulate blood sugar levels and prevent overeating later in the day (8).

The Bottom Line

A high-protein breakfast goes a long way in providing energy and nourishment to start the day on the right foot. With these simple, delicious breakfast meal prep ideas, you can skip the prepackaged, ultra processed breakfast foods and instead enjoy a nutritious morning meal that will keep you satisfied until lunchtime. Whether it’s waffles, chia pudding, yogurt bowls or smoothies, these high-protein options are easy to make, customizable, and perfect for on-the-go.