Is a 30g Protein Breakfast Essential? Insights from a Dietitian

Aiming to eat a 30g protein breakfast might seem difficult to achieve. Is it really necessary? Read this dietitian review to find out.

Protein has been getting so much attention in the media lately surrounding its benefits for weight management, appetite control, and muscle growth. Moreover, wellness influencers are highlighting how “30 grams of protein” is the amount to aim for at breakfast.

As a registered dietitian, I’m here to help you understand whether you really need a full 30g protein breakfast. In this post we’ll also explore tips for eating more protein at breakfast, and some ideas for 30g protein breakfasts.

So stick around to learn more about protein and how it may be helpful to eat more of it at breakfast.

What is protein?

Protein is one of three macronutrients including carbohydrates, protein and fats. These are essential nutrients that we require in large amounts to help our bodies function and also provide us with energy in the form of calories.

Protein is made up of amino acids which are in other words, the “building blocks” of protein. When we eat protein, our body breaks it down into these amino acids which are then distributed around the body to do things like fight off infections, carry oxygen, build and repair tissues, and so much more!

Do you really need a 30g protein breakfast?

Eating a high protein breakfast isn’t for everyone but is it right for you? The short answer is maybe. The amount of protein we need varies from person to person, and a variety of factors determine how much protein you actually need to eat.

Some of these factors are:

Weight – Your weight is a great reference point to finding out how much protein you need. The more you weigh, the more protein your body will need. You can use the equation below to figure out an estimate of your minimum daily protein needs.

• Your weight (kg) x 0.8 grams/kilogram protein

Age – Protein needs may be higher for older adults to help maintain muscle mass.

Gender – Men typically require more protein than women because their bodies are made up of more muscle mass.

Body composition – The more muscle you have, the more protein you need to eat to maintain this muscle mass.

Activity level – After activity, your muscles require protein to help with growth and repair. Therefore, the more active you are, the more protein your body will need.

Wellness goals – Depending on your goals, eating more protein could have its benefits. For example, eating more protein may help with weight loss.

What are the benefits of eating protein at breakfast?

Eating protein at breakfast has some benefits that can help improve your overall health which is such a win! Here’s what the research says about the benefits of eating more protein at breakfast.

Muscle health

Eating enough protein in general helps maintain muscle mass which is especially important as we age to help keep us strong. Including protein at all meals (not just breakfast!) is a great strategy to help both maintain and build muscle mass.

Regulates appetite 

Protein is satiating meaning that it helps to keep us fuller for longer. Eating more protein can be very useful for controlling feelings of hunger and fullness.

May assist with weight management 

Protein promotes satiety which in other words means it helps keep us feeling full. As a result, eating more of it more often may be a useful strategy for weight maintenance and weight loss. 

Reduced evening snacking

Don’t get me wrong, having an evening snack is completely normal! But if you feel like you start snacking and have trouble stopping, eating more protein at breakfast and throughout the day might help. Protein keeps us feeling satisfied, so it is likely that you will feel more in control in these snacky moments.

Are there any downsides to eating a 30g protein breakfast?

Of course, with any great thing there are always drawbacks. These are important to keep in mind so you can balance whether adding more protein to your breakfast is actually right for you.

Protein can be expensive

Although there are some cheaper protein foods, many protein-rich foods are expensive, and as the cost of groceries continues to rise, buying enough to fuel a 30g protein breakfast can be pretty expensive.

Don’t forget to eat other food groups!

If you’re focusing on eating more protein, it’s important not to forget about other food groups. Be sure to include carbohydrates as they are the body and brains main source of energy. Fruits and vegetables hold vitamins and minerals that provide plenty of benefits so don’t skip these either!

3 tips for including protein at breakfast

1. Read food labels – Reading food labels can help you be more aware of which foods are high in protein. Familiarizing yourself with these foods is key to eating more protein at your meals.
2. Plan ahead – Oftentimes, protein foods need to be cooked and if you are someone who has busy mornings, planning and/or preparing breakfast ahead of time can be a lifesaver! 
3. Get creative – Find creative ways to sneak protein into your breakfast. Adding extra egg whites to your scrambled eggs, making cottage cheese pancakes, or adding greek yogurt to your overnight oats are just a few examples of ways to get creative with protein!

High protein breakfast foods

Being aware of some common high protein breakfast foods can make it easier include protein in a variety of different ways. Trust me… you will eventually get tired of eating eggs everyday. My top 3 healthy high protein breakfast foods are listed below!

Eggs/Egg whites

Eggs pack about 7 grams of high-quality protein per egg, or ~9 grams per ⅓ cup egg whites. Enjoy them pan fried, poached, scrambled, or hard-boiled; there’s plenty of room to switch it up. 

Cottage cheese

Cottage cheese has about 14 grams of protein per ½ cup cottage cheese which is pretty incredible. If the curdles are not your cup of tea, blend it up for a smooth texture, perfect on top of toast!

Greek yogurt

Greek yogurt contains about 18 grams of protein per ¾ cup of greek yogurt. I recommend choosing plain greek yogurt with a 0% milk fat content because it typically has the highest protein content. If you like your yogurt more sweet, add some honey!

Some other additions to help boost protein:

• Nuts & nut butters – drizzle on top of yogurt or oatmeal, add to smoothies, spread on toast etc…
• Whole grain breads – look for breads with ~3 grams of fibre and 4 grams of protein per slice.
• Beans – who doesn’t love a beans on toast moment?
• Chia seeds – I love to add these to oatmeal and yogurt…delish.
• Hemp hearts – sprinkle on anything!
• Protein powder – make a shake or smoothie!

7 dietitian-approved examples of a 30g protein breakfast

1. Egg and veggie omelet – 2 eggs + ½ cup egg whites whisked together with chopped veggies of choice (spinach, peppers, onions, mushrooms etc.) and cooked on the stove.

2. Breakfast plate – 2 eggs whisked together and cooked on the stove (scramble) served with 1 slice of wholegrain bread (toasted), 2 turkey sausages, and fruit.

3. Yogurt parfait – 1 cup of 0% plain greek yogurt, topped with ½ cup of granola, and fruit. *Choose a granola with at least 5 grams of protein per ½ cup

4. Cottage cheese toast – 2 slices of toasted whole grain bread, topped with some mashed avocado, ½ cup cottage cheese on each slice, honey, and chili onion crunch.

5. Cottage cheese bowl – 1 cup cottage cheese, topped with ⅓ cup applesauce, ½ tsp cinnamon, ½ tsp ground ginger, 1 tablespoon sliced almonds, and 1 tablespoon maple syrup or honey.

6. Protein pancakes – ¾ cup cottage cheese, 1 egg, 1 teaspoon vanilla extract, ½ cup flour, 1 teaspoon sugar, 1 ½  teaspoons baking powder. Blend all ingredients until batter is smooth (*add 1-2 tablespoons of milk if the batter is too thick). Cook pancakes and serve with fruit and maple syrup.

7. Spinach and egg white wrap – whole grain wrap filled with ¾ cup egg whites (cooked), handful of spinach, 1 tbsp cheddar cheese (grated), and a drizzle of sriracha mayo.

What about a protein smoothie/shake?

Smoothies and shakes made with protein powder are a super easy and convenient way to meet your protein needs. BUT, my best recommendation is to try to get your protein through food first!

Whole protein-rich foods taste better, hold more nutrients, and they are more affordable than protein powders. I prefer using these to supplement protein rather than a sole source of protein.

With that being said, if it’s really hard for you to eat anything at all in the morning, a protein smoothie or shake might be the right option for you, but ultimately, it’s your choice!

Key takeaways on eating a 30g protein breakfast

Realistically, eating 30g of protein at breakfast may be easy for some and difficult for others to achieve depending on so many factors like food preferences, how often you eat throughout the day etc. However, it is definitely worth considering if your health goals include trying to build muscle and/or working towards losing weight.

On average, women should aim for about 20-30 grams of protein at each meal. So if 30g of protein at breakfast is feeling like too much, aiming for 20 grams of protein at breakfast might be a better place to start! 

The media has been buzzing with information about eating protein, and this can be overwhelming. But honestly, it’s not something to stress over. Even just being mindful of including protein at meals is a great first step.

I hope I have provided you with enough information to be able to decide whether eating 30g protein at breakfast is a challenge worth trying. As always, speak to your doctor or dietitian to determine what amount of protein is right for you.