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7 Quick & Easy High Protein Breakfast Ideas

High Protein Breakfast Ideas

When building muscle or burning fat you need to ensure that not only your training regime is up to scratch, but your diet is too.

One of the most important meals of the day is your breakfast, and a good protein-rich breakfast will set you up for a good day.

One potential issue you may find however is that you lack the time to create a healthy breakfast, often skipping it entirely. This can ruin your progress, which is where we can help.

Below you will find some quick and easy protein breakfast ideas that you can try, check them out! [toc]

Breakfast Idea #1: Healthy-Fat Oats

Healthy-Fat Oats


  • 150 grams (5 oz) Frozen fruit
  • 150 grams (5 oz) Oats
  • 250 ml (1 cup) Low fat milk
  • 30 grams (1 oz) Walnuts or shredded almonds
  • Cinnamon
  • Stevia


Calories = 850
Carbohydrates = 104 g
Protein = 24 g
Fat = 38 g


This breakfast idea is incredibly easy to make. Simply mix all the ingredients together and microwave for 2 minutes.

You should then add the cinnamon and stevia to finish.

Breakfast Idea #2: Eggy Oats

Eggy Oats


  • 2 Whole eggs
  • 3 Egg whites
  • 70 grams (2 oz) Oats


  • Calories = 530
  • Carbohydrates = 50 g
  • Protein = 40 g
  • Fat = 19 g


Simply stir all the ingredients together in a pan, add a little oil. Cook for around 3-5 minutes.

For a little extra protein you can add a little turkey breast or some low fat cottage cheese.

Breakfast Idea #3: Protein Cereal

Protein Cereal


  • 200 grams (7 oz) Muesli with dry fruit
  • 150 grams (5 oz) Low fat milk
  • 200 grams (7 oz) Pineapple
  • 1 Apple or Banana
  • 150 grams (5 oz) Low fat quark
  • 50 grams (2 oz) Raisins


  • Calories = 840
  • Carbohydrates = 142 g
  • Protein = 40 g
  • Fat = 12 g


Mix the muesli and milk the night before and leave it in your fridge.

Add the fruits and quark to the mixture in the morning.

Breakfast Idea #4: Muscle Omelette

Muscle Omelette


  • 7 Egg whites
  • 2 Egg yolks
  • 150 grams (5 oz) Ready-made shrimp or prawns
  • 2 Small tomatoes
  • 2 Cloves of garlic


  • Calories = 390
  • Carbohydrates = 17 g
  • Protein = 59 g
  • Fat = 9 g


Add a little butter or oil to a pan and fry the egg whites and yolk.

Cut the tomatoes and garlic into small pieces, then add this and the remaining ingredients to the pan.

Continue frying the eggs until you have the desired texture.

Breakfast Idea #5: Breakfast Tacos

Breakfast Tacos


  • 15 grams (1 tablespoon) Salsa
  • 2 Corn tortillas
  • 30 grams (1 oz) Shredded cheddar cheese
  • 200 ml (7 oz) Egg whites
  • 2 Cloves of garlic


  • Calories = 224
  • Carbohydrates = 25 g
  • Protein = 19 g
  • Fat = 6 g


For this recipe you should spread the salsa on the tortillas then add the cheese.

Microwave until the cheese has melted. At the same time fry the eggs.

Add the eggs to the tortillas and serve.

Breakfast Idea #6: Power Liquid

Power Liquid


  • 180 grams (6 oz) Instant oats
  • 470 ml (1 pint/2 cups) Eggs whites


  • Calories = 840
  • Carbohydrates = 117 g
  • Protein = 65 g
  • Fat = 12 g


One of the simplest breakfast ideas, perfect for those who have almost zero spare time.

Simply put the ingredients into a blender and blend on high until everything is liquified. You can then flavour if required using cinnamon, stevia or a flavoured protein powder for a little boost.

Breakfast Idea #7: Protein Yoghurt

Protein Yoghurt


  • 250 grams (9oz) Quark
  • 100 grams (3.5 oz) Oats
  • 50 grams (2 oz) Raisins
  • 30 g (1 oz) Whey protein


  • Calories = 800
  • Carbohydrates = 110 g
  • Protein = 68 g
  • Fat = 10 g


Mix the quark with water until its consistency is similar to yoghurt. Add the oats and remaining ingredients and mix.

For a little extra flavour you could add in some cranberries or dates.

Final Thoughts

So what do you think about these quick and easy high protein breakfast ideas? If you have tried them then please leave a comment for us below.

Don’t forget a healthy protein-rich diet is just one part of the puzzle when it comes to strength and muscle gains.

You also need to ensure you are training regularly and getting other vital nutrients too. We have suggested a few supplements that can help here.

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