How Can I Get 60 Grams of Protein For Breakfast? Solved (Updated)

Last Updated on July 13, 2024 by Shari Mason

Are you considering boosting your day with a high-protein breakfast? Looking to discover ways to include 60 grams of protein in your morning meal? You’ve come to the right spot!

In this blog post, we will discuss several different breakfast recipes packed with at least 60 grams of protein. So whether you’re a fan of eggs, bacon, or oatmeal, we have something for you!

4 Ways To Successfully Get 60 Grams of Protein For Breakfast

1. Increase Serving Size

If you’re looking to increase your protein intake, don’t skimp on breakfast. A simple way to do this is to increase the serving size of your protein-rich foods.

For example, instead of having two eggs for breakfast, have three to four. Or add an extra ounce of lean meat to your morning omelet.

By increasing the protein at breakfast, you’ll be well on your way to meeting your daily protein needs. But how can you ensure hard-boiled eggs don’t smell in the fridge?

2. Add High-Protein Food Substitutes

Instead of sugary cereal, try oatmeal with milk and fruit; instead of toast, try an egg or avocado toast; instead of juice, try Greek yogurt or a protein shake.

Making small substitutions like these can make a big difference in ensuring that you start your day with a nutritious breakfast that will help you stay energized and focused all day long.

Read: Why Does Pea Protein Hurt My Stomach?

3. Take Protein Powders

The best way to get all the protein your body needs is to spread it throughout the day by having protein at every meal. However, taking a protein powder may be helpful if you’re having trouble meeting your protein needs.

Protein powders are a quick and convenient way to get the extra protein your body needs. They’re also relatively inexpensive and easy to find.

Just be sure to choose a quality protein powder that contains all the essential amino acids your body needs.

4. Eat Egg Whites

According to a recent study, people who eat egg whites for breakfast are more likely to reach their daily protein goal than those who eat other types of food.

The study found that egg whites contain about 60 grams of protein, equivalent to around ten eggs.

This amount of protein is enough to meet the daily recommended intake for most people. In addition, egg whites are a good source of essential nutrients such as vitamin D and iron.

They are also low in calories and fat, making them an ideal choice for breakfast. So if you want more protein in your diet, start your day with a few egg whites. But should you eat over medium eggs while pregnant?

Who Needs This Much Protein

Bodybuilder

A typical bodybuilder needs between 1.2 and 2 grams of protein per kilogram of bodyweight per day, or about 60 grams of protein for a 180-pound person.

Protein requirements are higher for those who are trying to build muscle because they need the amino acids in protein to repair and rebuild muscle tissue.

The best protein sources for bodybuilders are lean meats, poultry, fish, eggs, low-fat dairy, and protein supplements.

Athletes

It is generally recommended that athletes consume approximately 60 grams of protein daily to maintain a healthy diet and support their training.

This amount of protein can be obtained through various sources, including meats, poultry, fish, beans, eggs, and dairy products.

In addition to providing the body with the essential nutrients needed for muscle growth and repair, protein also helps to regulate appetite and promote satiety.

While the amount of protein required may vary depending on the individual’s activity level and training schedule, consuming at least 60 grams daily is a good general guideline.

Sedentary Adults

According to the Centers for Disease Control and Prevention, protein is an essential macronutrient that helps with cell growth and repair, immunity, and energy production.

Most sedentary adults need at least 0.36 grams of protein per pound of body weight or about 60 grams per day. Good protein sources include meat, poultry, fish, eggs, dairy, beans, nuts, and seeds. [1]

FAQs

What breakfast foods are high in protein?

Some breakfast options that are high in protein include eggs, bacon, ham, sausage, yogurt, cottage cheese, and cereal. But how can you tell if sausage is cooked?

Are bananas high in protein?

Yes, a typical banana contains about 1.3 grams of protein. Although this might not seem like much, it can add up if you eat several bananas each day.

Plus, the protein in bananas is complete, meaning that it provides all the essential amino acids your body needs to perform optimally.

Final Thoughts

To get 60 grams of protein for breakfast, consider eating eggs, bacon, ham, sausage, yogurt, cottage cheese, or cereal.

Protein is an important nutrient that helps to keep you feeling full and satisfied throughout the day. So if you’re looking for a way to start your day with a boost of energy, include some high-protein foods in your breakfast routine.

If you have any questions, please feel free to leave them in the comments below.

Reference:

1. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/