More Protein at Breakfast: Small Changes That Add Up

There's a lot of talk about protein out there. Most of it focuses on how many grams people should eat in a day. That number matters, but when I’m talking with a client, I usually start with a simpler question: What do you eat for breakfast?

If you’re strength training, your body needs protein to repair and build muscle. And breakfast seems to be a common place most people come up short. Coffee and toast might get you out the door, but adding protein in the morning helps spread your intake across the day—an important strategy for supporting muscle growth and maintenance when you’re strength training.

For many adults working on building or maintaining muscle, 30–40 grams at breakfast is a useful goal. It may sound like a lot if you’re used to a quick breakfast, so you don’t have to change everything at once. Here are a few ways to build on what you already like:

• Having eggs? Three give you about 18 grams of protein. Add some egg whites, or have cottage cheese or Greek yogurt on the side.

• Like yogurt? Choose Greek yogurt and check the label. The protein amount varies quite a bit from one brand to another. Add fruit and whatever toppings you enjoy.

• Make a smoothie. Blend in milk, Greek yogurt, or protein powder along with your fruit.

• Drink coffee every morning? I like adding Vital Proteins collagen peptides to mine. It’s an easy extra, though I wouldn’t count on collagen as my main protein source for building muscle. I still want eggs, yogurt, or another protein food in my day.

• Prefer something savory? Put leftover chicken, tofu, or beans in a breakfast wrap. There’s no rule that breakfast has to be “breakfast food.”

  
  

Our Spinach, Tomato & Goat Cheese Omelette is another delicious place to start. Have it as written, or add something on the side if you want a bigger breakfast.

That’s the kind of change I like to see: it supports the work you’re doing in the gym, tastes good, and is easy enough to keep repeating

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