How much protein breakfast really needs

Most people who are trying to eat more protein are already doing fine at dinner. The gap is breakfast, and that is the meal where it counts most for staying full, holding onto muscle, and not reaching for something at 10:30.

The number

Research on adults over 40 points to roughly 25 to 30 g of protein per meal as the amount that gets muscle repair going. Under about 20 g, a meal does not do much on that front. A typical breakfast of toast, cereal or fruit lands at 5 to 12 g, which is why the morning is where most people fall short.

What real foods deliver

• Two eggs: about 12 g
• Three quarters of a cup of plain Greek yogurt: about 15 g
• Half a cup of cottage cheese: about 12 to 14 g
• Half a cup of dry oats: about 5 g
• Two tablespoons of peanut butter: about 7 g
• A scoop of protein powder: usually 20 to 25 g

Getting to 30 without a shake

Stack two of the above. Two eggs plus half a cup of cottage cheese is about 25. Greek yogurt with a handful of almonds and a spoon of chia is about 22. Or start from a hot bowl: one Folk Revival hot cereal cup is 20 g on its own, from nuts, seeds and acorn flour, with 4 to 5 g of net carbs and 0 g of added sugars. Two tablespoons of peanut butter stirred in takes it to about 27, and a side of Greek yogurt puts it past 30. The trap is a breakfast built on one carbohydrate base with protein as a garnish; flip it so protein is the base and the carbs are the garnish.

If you would rather build the bowl from oats, what it takes to get there is in my post on high-protein oatmeal.

Two things to read on the label

First, the protein grams per serving, and check the serving size against your bowl. Second, where the protein comes from. Animal proteins are complete on their own. Plant proteins get there by combining sources, so a plant-based breakfast that lists a single seed or grain as its protein is usually lighter than the front of the pack suggests.

Start with the variety pack and try all four flavors.

Keep Digging!
David
Founder, Folk Revival