These Are the 3 Best High-Protein Breakfasts to Eat If You’re Trying to Stay Lean

Posted by Healthy Truth on May 17th 2019

By now you’re probably sick of hearing how breakfast is the most important meal of the day. We’re not here to claim whether that statement is true. But we do know that a lot of people out there eat breakfast and you’re likely one of them. The first meal of the day has an effect on how energetic you feel and how clearly you think throughout the day so it’s worth putting time and effort into what you eat at the crack of dawn.

Breakfast is an especially important meal to plan for when you’re trying to lose weight or even simply maintain your weight. When you’re in a hurry in the morning, there’s a tendency to grab whatever is in front of you — and that usually doesn’t tend to be something healthy. It’s more like a fast food breakfast sandwich, a donut lying around at the office, or a buttery croissant. Not to say that you should never eat pastries, but it’s a better idea to fill yourself up with protein-rich, nutrient-dense whole foods in the a.m.

One of the primary things you should think about when it comes to choosing breakfast foods is the amount of protein in your meal. Compared to fat or carbs, the body uses way more calories to metabolize protein, and protein keeps you fuller for longer so you end up eating fewer calories in the long run. One study showed that women who increased their protein intake from 15 to 30 percent of their total calories helped them eat 441 fewer calories each day. They ended up losing 11 pounds in just three months.

If that isn’t enough to convince you to eat more protein at breakfast, we don’t know what is. Here are the three best high-protein breakfast foods you can eat.


The classic breakfast food is a winner for many good reasons. First of all, as you likely already know, eggs are high in protein. A single egg contains six grams of protein and only 78 calories (assuming you don’t smother it in butter or oil). If you eat three eggs for breakfast — scrambled, in an omelette, hard-boiled, etc. — you’ll get 18 grams of protein. Easy peasy.

On top of that, eggs are pretty simple to make. You can take a few hard-boiled eggs with you if you have a particularly busy morning. Just be sure you don’t pair your eggs with heavy carbs (a fried egg sandwich, for example) so you don’t negate all the beneficial qualities that come with this popular breakfast food.

Protein Smoothie

The beauty of a breakfast smoothie is that you can prepare it however you like. You can combine different flavors, choose which ingredients to add, etc. Start with the foundation, though — the protein powder you use. If you choose something processed with strange ingredients, you might be getting a decent amount of protein, but you’ll be filling your body with foreign stuff that doesn’t belong there. Try Healthy Truth GO PRO Protein Powder Blend. It has 20 grams of protein per serving, as well as only 10 grams of carbs and 150 calories. It’s a perfect plant-based mixture of brown rice protein powder, sacha inchi protein powder, and pea protein powder. Just as importantly, it tastes amazing.

Once you get the right protein for your smoothie, you can choose the rest of ingredients according to your needs. Unsweetened almond milk, fresh fruit, and flaxseeds are all excellent healthy additions.

Granola and Yogurt

There’s an infinite amount of granola options out there. Most of them are slathered in sugar and preservatives, though. Healthy Truth Banana Protein Crunch is made with coconut chips, dates, sunflower seeds, dried bananas, Ceylon cinnamon and Sacha Inchi protein powder. These crunchy granola bits are never toasted or baked and they’re the perfect thing to eat in the morning for an added boost of protein.

To start off your morning with an extra boost of energy, pair Healthy Truth Crunches with Greek yogurt, which has 17 grams of protein per serving. You’ll set yourself up for a successful day since you’ll stay fuller for longer and you won’t have anything heavy in your body weighing you down.

Final Words

No matter what you choose for your breakfast, make sure you’re feeding yourself wholesome, clean ingredients that contains complete protein. Even if weight loss isn’t one of your goals, your body needs protein to build and maintain muscle, repair tissues, and make enzymes and hormones. Start your morning off right!