17 Protein-Packed Vegan Breakfasts (2024)

FAQs

Is 17g protein enough for breakfast? ›

Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

Per 3-oz serving (salmon): 177 cal, 11 g fat (3 g sat), 0 g carbs, 0 g sugar, 50 mg sodium, 0 g fiber, 17 g protein.

Protein myth: the body can only absorb 30g protein per meal

According to research, the human body can absorb a virtually unlimited amount of protein.

Oatmeal is a healthy way to start the day. It has high fiber content, which has positive effects on digestive health and cholesterol levels. Oatmeal isn't a high-protein food. Each half cup serving only has about 5 g.

“Tofu has a high amount of protein in it, which makes it a really good alternative for animal [based] protein,” says Jamie Mok, a registered dietitian nutritionist and national spokesperson for the Academy of Nutrition and Dietetics.

Here is a list of foods that provide roughly 30 grams of protein: 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings) 1 cup cottage cheese. 5 large eggs, or 2-3 eggs mixed with extra egg whites.

What is a high protein breakfast if you can't eat eggs? ›

Eating foods that are high in protein, fiber, or both can leave you feeling full for longer, making you less likely to snack on unhealthy options during the morning. High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit.

Tofu can often be a staple source of protein for those following a vegan or vegetarian diet: 1 1/2 cups of cooked tofu can provide 30 grams of protein along with some healthy fat. Because tofu is made from soybeans, it's considered a complete protein even though it's from plants.

Include Lean Protein (but Not Just Eggs!)

Beans, legumes, whole grains, nuts and seeds can pack more protein into your breakfast while also providing other nutrients like fiber and antioxidants. Protein promotes weight loss by improving the satiety factor of a meal.

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

Risetto says that protein intake recommendations should be based on an individual's size, fitness level, age, and goals—but generally speaking, roughly 25 to 40 grams is a good place to start for breakfast.

Combined with our earlier assessment that most people should be getting somewhere between 30–50 grams of protein per meal per day, we can safely assume that 30g of protein at breakfast is a good target for satiety, energy, healthy muscle, and general health.

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.