If you’ve been following me for a minute, you know I’m a protein fanatic. I’ll happily shout from the rooftops that adopting a high-protein diet has been one of the best changes I’ve made on my health journey so far.

Prioritizing protein can enhance metabolic function, increase satiety, reduce cravings, support bone and heart health, promote muscle growth and repair, improve mood, regulate hormones, and boost cognitive function, making it a vital component of a balanced diet for overall well-being. I aim for 1 gram of protein per pound of body weight, and on days I don’t reach that goal, I can seriously feel the difference!

Front-loading your protein at the beginning of the day sets you up to hit your overall protein target with ease. By consuming 30-40g of protein at breakfast, you stabilize your blood sugar, helping to prevent energy crashes and curb cravings throughout the day. Additionally, a high-protein breakfast keeps you feeling fuller for longer, which helps to reduce hunger and prevent overeating later on.

If that isn’t enough reason to hop on the high-protein breakfast train, I don’t know what is! To help kickstart your protein-packed morning, here are five of my favorite breakfasts, each with over 30-40g protein:

1. 3 fried eggs, 2 slices turkey bacon, and half an avocado — 31g protein total
2. Chocolate avocado protein smoothie (1 banana, 1/2 an avocado, 1 scoop chocolate protein powder, 1 tablespoon cacao powder, 3/4 cup whole milk, and ice) — 32g protein total
3. 1.5 cups plain Greek yogurt with 1 cup berries, 1/3 cup granola, and a drizzle of honey — 33g protein total
4. PB&J protein smoothie (1 cup frozen mixed berries, 1/2 a banana, 1 scoop vanilla protein powder, 1 tablespoon peanut butter, and 3/4 cup whole milk) — 35g protein total
5. Creamy cottage cheese scrambled eggs (3 eggs mixed with 1/3 cup cottage cheese), 3 chicken sausage links, and 1/2 cup berries (the AmyLu Chicken Breakfast Links are my favorite, I get them from Costco) — 40g protein total