How Much Protein Should You Eat at Breakfast to Boost Your Energy for the Day?

Whether you love to kick off your morning with a veggie-packed omelet or a nutrient-dense chia seed pudding, the amount of protein in your breakfast likely affects how you feel throughout the day.

“I’m not one for sweeping generalizations when it comes to nutrition, but I will say that most people benefit from eating protein at breakfast,” Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., told Verywell.

Not only will it help you feel fuller, but it will also manage your appetite and decrease the likelihood of overeating later in the day, Barron said. “Getting some protein in at breakfast can also improve your focus and productivity,” she added.

Here’s how much protein you really need at breakfast and how to meet those goals with more than just eggs.

How to Get Enough Protein at Breakfast

Eggs are synonymous with breakfast, but it’s okay to switch up your thinking about your morning protein.

“The biggest recommendation I have is to think outside the box of your typical breakfast foods and incorporate protein sources that you might normally have for lunch or dinner,” Barron said.

A few examples include:

• Roast chicken from the night before
• Frozen meatballs or turkey sausage
• Lean deli meats, like turkey or chicken
• Plant-based proteins like beans, lentils, nuts, seeds, and tofu
• Greek yogurt, cheese, cottage cheese, and milk
• Whole grains
• Combining foods like overnight oats with chia seeds and Greek yogurt or a tofu scramble with veggies, black beans, and cheese

As for how much protein you should be getting at breakfast? It depends on the individual and what they’re eating in their diet, according to Julia Zumpano, RD, a dietitian at Cleveland Clinic.

“If they consume a high-fiber diet, this will aid in fullness and satiety,” Zumpano told Verywell.

She added that 15 to 40 grams of protein for breakfast is a good range to remember. “I recommend a minimum of 30 grams if you have a strong appetite and have difficulty feeling full and satisfied.”

Other Ways to Boost Your Energy In the Morning

Protein is important, but eating a balanced meal in the morning will give you the most energy throughout the day.

Carbs, in particular, are a great addition to your breakfast plate. “Carbs are the body’s preferred energy source, and most importantly, your brain’s preferred energy source,” Barron said, “so making sure you are getting carbs throughout the day is really important to keeping energy levels up.”

The ideal combination, she added, is carbs paired with protein and fiber. “The protein and fiber help to slow the digestion and absorption of the carbohydrates, making the energy they provide feel more stable and long-lasting, rather than the energy spike and crash you may feel from eating carbs alone,” Barron said.

A good rule of thumb is to ensure your breakfast plate isn’t monochromatic. “A nutrient-rich breakfast will contain many colors that provide polyphenols, antioxidants, and phytonutrients,” Zumpano said. “Think colors of the rainbow: blueberries, strawberries, beets, carrots, oranges, leafy greens, bananas, yellow squash, mango, tomatoes, peppers, etc.”

It’s also no secret that coffee can help you get up and going, but so can other beverages. “Green tea is also very rich in antioxidants and provides a boost of caffeine if you are looking for a coffee alternative,” Zumpano said.

You might have to experiment a bit to find breakfast routine that works for you. “You may need to play around with how much protein makes you feel full,” Zumpano added.