A breakfast that is high in protein helps kick start your metabolism and regulate your appetite for the rest of the day.

  • Unlike carbohydrates (most cereals, bagels, muffins, etc), which are quickly digested and absorbed, protein takes longer to break down so it keeps you fuller longer and stabilizes blood sugar levels.
  • It also helps improve brain function thus increasing mental clarity and productivity.
  • Many people find it hard to squeeze breakfast into their busy schedules.
  • January is the perfect time to press the re-set button and establish a healthy routine.
High-Protein Breakfast Options!

High-Protein Breakfast Options!

Here are some options for a healthy grab and go meal that all provide 20-30g of protein.

If you’re not currently in the habit of having breakfast, start with a shake or yogurt, which are easy and light.

  • Fruity Cottage Cheese– 1 cup cottage cheese with 1/2 cup pineapple- 28g
  • Yogurt Parfait– 3/4 cup plain Greek yogurt with 1 ounce pumpkin seeds, 1tsp honey, cinnamon – 20 g
  • Egg Toast– 2 slices sprouted grain bread with 2 fried eggs, ¼ sliced avocado- 20g
  • Breakfast Pizza- 1 sprouted grain English muffin with 1/2 cup ricotta cheese, top with sliced tomato- 22g
  • Breakfast Burrito– 1 whole grain tortilla with 2 eggs scrambled, 1/2 cup beans, salsa and 2 tbsp cheese- 26g

    Prioritizing protein at breakfast will help you make healthy choices for the rest of the day.

  • Almond Chia Quinoa Bowl- 1 cup cooked quinoa with 2tbsp chia seeds, 2tbsp almond butter, ½ cup berries, cinnamon and honey– 20g
  • Chocolate Peanut Butter Protein Oats- 1 cup cooked oatmeal mixed with ½ scoop chocolate protein oats, topped with 1 tbsp natural peanut butter- 24g
  • Healthy Cereal- 1.5 cups Kashi Go Lean Crunch Cereal with 1 cup milk- 23g
  • DIY Starbucks Protein Pack- 1 hardboiled egg, 1 string cheese, ¼ cup almonds, 1 apple– 20g
  • Pumpkin Protein Shake- 1 scoop of vanilla protein powder, ½ cup canned pumpkin, cinnamon, nutmeg, 8 ounces of almond milk, ice – 30g


About Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmue, to Weight loss. ******In her spare time she loves running to clear her mind and also enjoys cooking with her husband. ---------------EDUCATION & CERTIFICATIONS: • B.S. in Nutrition, Dietetics, and Food Science • Internship at University Medical Center in Las Vegas, NV specializing in Medical Nutrition Therapy in the ICU, Pediatric ICU, Cancer Center, Cardiovascular Disease and Diabetes Education • Internship at W.I.C. specializing in pre and post-natal Nutrition • RD, RDN by the Academy of Nutrition and Dietetics