How much protein breakfast really needs

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

What real foods deliver

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

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 cup of Folk Revival hot cereal is 20 grams on its own, from nuts, seeds and acorn flour, with 4 to 5 grams of net carbs and 0 grams of added sugars. A spoon 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.

Two things to read on the label

First, the protein grams per serving, and again, 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.

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To your health,

David Cantor, Founder, Folk Revival