To Get 30 Grams Of Protein For Breakfast, Try Eating These Foods

Eating a diet that's rich in protein has been linked to everything from improved muscularity and sustained appetite control to increased metabolism and decreased blood pressure. And one way to consume an appropriate amount of high-quality protein foods is to start each day with a protein-heavy breakfast.

How much protein should you eat each morning? According to the Mayo Clinic, eating 30 grams of protein within 30 minutes of getting up — rather than waiting until dinnertime to consume the bulk of your day's protein — may enhance the protein's nutritional impact. Of course, you should make sure that your protein sources are as nutritious as possible. Case in point: Eating five strips of pork bacon would provide about 18 grams of protein, per WebMD. But you might not want those five strips' accompanying 15.5 grams of saturated fat and more than 800 milligrams of sodium.

Fortunately, you're not relegated to eating bacon or processed meats as your breakfast proteins. There are numerous protein-packed foods that are overflowing with additional vitamins, minerals, and nutrients. In other words, you can get the protein benefits you want without increasing your risk of developing adjacent health issues like cardiovascular problems or high cholesterol.

What are some easy-to-find (and easy-to-love!) breakfast protein picks? Eggs are dense and complete protein sources,  meaning they carry all the amino acids your body needs. Nutritional data from the U.S. Department of Agriculture (USDA) shows that one large egg provides 6.3 grams of protein. Consequently, eating an omelet or scramble made from five eggs gets you past the 30-gram protein goal. 

If you're not sure about consuming five whole eggs because of their fat or calorie content, you can always swap whole eggs for egg whites. The egg white from a large egg contains 3.6 grams of protein (via USDA). Therefore, you could simply substitute two egg whites for every whole egg in recipes.

Sound like too many egg whites to eat at once? Many other foods are waiting to add protein to your morning plate, including cottage cheese and yogurt. One cup of small curd cottage cheese made from whole milk offers 25 grams of protein, according to the USDA, and for only 220 calories. But if you want to go for a product with a lower protein-to-calorie ratio, consider plain, nonfat yogurt. A 100-gram (about 3.5-ounce) serving offers 10.2 grams of protein for 59 calories (per USDA). In other words, you could eat about 10.5 ounces of yogurt and get more than 30 grams of protein for fewer than 200 total calories.

Maybe you prefer to indulge in a satisfying breakfast made up of plant-based foods with protein. In that case, you could always whip up a homemade tofu scramble. Per WebMD, a three-ounce block of firm tofu contains 9.1 grams of protein, giving a strong protein base.

Black beans, which are a staple in breakfast bean-and-rice dishes, are other vegan foods with impressive levels of protein. According to the Mayo Clinic, a half cup of black beans will fuel you up with eight grams of protein.

If you're a bread lover, higher protein breads may be options. For instance, sourdough bread has more protein than you might expect. Eating a two-ounce slice supplies you with eight grams of protein, according to Healthline. 

Topping sourdough bread with peanut butter can add even more vegan or vegetarian protein to your breakfast. A two-tablespoon serving of creamy peanut butter contains 7.1 grams of protein (per USDA). Consequently, one slice of sourdough bread with peanut butter could satisfy 50% of your protein target and allow room for other protein-rich favorites.