6 Simple Ways to Eat More Protein at Breakfast


You know what they say: breakfast is the most important meal of the day. Starting your day with a meal high in protein has been shown to curb morning cravings and keep you full and satisfied for a longer period of time (maybe even until the clock strikes noon and it’s time for your lunch break). Not sure where to start when it comes to including more protein-packed foods? Here are six easy ways you can get more of this muscle-building macro in your AM meal.

Add collagen to your smoothie

Most of the time when people make smoothies, they forget the most important ingredient: PROTEIN. Sure, a berry-blast blend is delish, but if your smoothie is only made of fruit you’re likely to find yourself pretty hangry shortly after you finish eating. Try tossing 1-2 scoops of collagen peptides in the blender before you press start. Not only will your smoothie taste creamier and thicker due to the elastic nature of collagen itself, but you’ll also be getting all the health benefits that come along with collagen (healthy hair, glowing skin, and stronger joints).

CLICK HERE to view: Here's Why Everyone Keeps Talking About Collagen Peptides | Health Benefits of Taking a Collagen Supplement


Mix whey protein into your oatmeal

Generally, one scoop of whey protein contains around 20-25g of protein. Whey protein is fast-digesting, meaning it is absorbed by the body at a quicker rate than other proteins (like eggs, chicken, casein, etc.). Try throwing 1/2-1 scoop of your favorite flavor of whey protein in your morning oatmeal. Not only will your oatmeal get the flavor of the protein powder (hello chocolate milkshake oats), but you’ll also get the metabolism-boosting benefits of whey protein. Check out one of my favorite chocolate oats recipes below.


Choose greek yogurt over regular

This is the simplest swap EVER. Greek yogurt can have up to 10g MORE protein than regular yogurt, because greek yogurt has been strained, making it more concentrated. If your go-to breakfast is a yogurt parfait with fresh fruit and chopped nuts, try swapping your usual base with Greek yogurt. You may even find you like the taste and texture better!

CLICK HERE to view: Greek Yogurt Brownie Freezer Fudge | 55 Calories, Low Sugar, High Protein


Top your toast with chopped nuts

Having a slice of peanut butter toast? Add a little extra protein and healthy fats by topping your slice with mixed chopped nuts. Almonds, peanuts, walnuts, cashews, etc. are all easy to sprinkle on top of your spread for a little extra crunch.




Opt for an omelet

Anyone can cook an omelet, right? You don’t have to be a whiz in the kitchen to whip up an egg white omelet with spinach and chopped bell peppers. Egg whites are an excellent source of protein & fairly low in calories for the amount of volume they provide. Add even more bulk to your plate by throwing in as many leafy greens and chopped veggies as you want (the more colors the better).




Make protein pancakes

If you are the kind of person who wakes up STARVING in the morning (aka me), a hearty plate of protein pancakes may be for you. There are so many different ways you can make protein pancakes to fit any flavor you’re craving. These allow for some creativity - stack ‘em high and sprinkle your favorite toppings over the plate for a ‘gram worthy breakfast. Check out one of my favorite protein pancake recipes below.


What’s your favorite meal to eat for breakfast? Leave a comment below & head over to my Instagram @samanthabowers_ for more healthy recipes, workouts, and fitness tips.

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