4 High-Protein Breakfast Recipes Designed By Nutritionists

If you know you need to eat more protein but aren’t sure where to start, breakfast is a good place. Eating a sizeable portion of your daily protein goal first thing not only ticks a box early, it also helps to curb energy slumps, sugar cravings and sluggishness later in the day. Current UK guidelines recommend 0.

75g of protein per kilogram of body weight per day, but this number can change depending on your age and lifestyle. For example, if you strength train regularly or have an active job, this number may increase. If you’re older and more sedentary, it’ll decrease.



“Eating a healthy portion of protein for breakfast can help balance blood sugar and energy,” says nutritionist and founder of Artah , Rhian Stephenson , who tends to recommend closer to 1.2g of protein per kilogram of bodyweight to her clients. “Plus, studies have shown that front-loading your day with adequate protein improves satiety and decreases appetite throughout the day.

” Consider us persuaded. Here are four simple high-protein breakfast recipes to incorporate into your morning routine. 1.

High-protein yoghurt bowl Nutritionist and functional medicine practitioner Farzanah Nasser eats this high-fibre, high-protein breakfast most mornings. “This recipe hits 30g of protein and 13g of fibre , which is almost half of the daily recommended amount. It also contains two sources of probiotics (which helps maintain a healthy gut microbiome), and will keep you full until lunchtime – no energy crashes in sight.

” 2. High-protein spinach scramble “This satisfying breakfast is quick to make and provides a healthy dose of protein to start the day,” says Abbot Lingo ’s resident nutritionist, Sophie Bertrand . “Eggs are rich in a variety of nutrients, including vitamins A, B12, E, as well as choline, zinc and selenium.

The spinach adds beneficial antioxidants and fibre, too.” 3. High-protein peach smoothie “This peachy ‘springtime in a glass’ smoothie not only delivers more than 30g of protein – thanks to the protein powder – but the hemp seeds and nut butter support everything from blood sugar balance to muscle recovery and neurotransmitter health,” says naturopathic nutritionist and hormone specialist Jessica Shand .

“The maca root powder helps with energy and hormone balance, while the bee pollen supports immunity, and the fruit is rich in antioxidants.” 4. High-protein vegan eggs on toast “Tofu is a minimally processed product made from soya beans and is an excellent source of protein with good amounts of all nine essential amino acids,” explains plant-based nutritionist Rohini Bajekal .

“This recipe is also rich in herbs and spices, which are the most antioxidant-rich of all food groups. When you use them in dishes, it tends to reduce the desire for excess salt, oil and sugar.” This recipe pairs well with sourdough or rye bread, says Bajekal, but you could also pop it into a wrap for a portable version.

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