Are you getting your breakfast protein? Don't forget the eggs!

Why eat a protein-rich breakfast?

High-protein foods can help individuals manage their appetite longer, which can aid in weight management. In addition, protein is crucial for muscle growth and repair. It is recommended that individuals looking to maintain and build muscle mass eat 1.4g - 2.0g of protein per kilogram of body weight. To ensure this is achieved, it is important to eat protein-rich meals at every meal, especially breakfast.

How much protein should you have at breakfast?

The amount of protein you should eat at breakfast if you are looking to maintain and build muscle mass depends on your weight. In general, eating an even split of protein throughout the day is a good way to ensure you are on track to hitting your protein goals.

For example, if you weigh 70kg, it is recommended that you consume 98g - 140g of protein per day. To ensure you hit your protein goals, it’s recommended that you try to eat 33g - 47g of protein at breakfast, and the same at lunch and dinner.

How much protein is in a single egg?

One egg has 6 grams of protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.

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.

So how do you get that much protein?

Foods rich in protein can also be quite dense in calories. What do you grab in the morning for breakfast? Below are some common breakfast foods – each has 12 grams of protein which is a perfect amount to start to your day. These are all excellent choices and offer a variety of protein-rich foods.

Protein Comparison

However you love your eggs—scrambled, fried, hard-cooked, microwaved or poached—eating two at breakfast gets you on the way to your protein goals.

6 Protein-Rich Breakfast Ideas

Ensure you get the proper amount of protein throughout the day by starting your morning off with a protein-rich breakfast. Here are 6 protein-rich breakfast ideas to get you started:

Easy Western Bagel

Easy Western Bagel

Whip up this delicious Easy Western Bagel, a great source of protein, before heading out to school or work and you’ll be set for whatever your day brings! 

Nutrition Facts  
Amount per serving 505 calories
Total Fat 15 g
Sodium 522 mg
Carbohydrates 48 g
Fibre 2 g
Protein 28 g

Breakfast Burrito

Breakfast Burrito

Looking for a breakfast recipe the whole family will love? This Breakfast Burrito is a savoury mix of scrambled eggs, black beans, corn, peppers and tomatoes wrapped up tight in a whole wheat tortilla - perfect for busy mornings and families on the go.

Nutrition Facts  
Amount per serving 531 calories
Total Fat 28 g
Sodium 1234 mg
Carbohydrates 44 g
Fibre 6 g
Protein 27 g

Egg and Bacon Skillet

Egg and bacon skillet

You can’t go wrong when eggs and peameal bacon get together! The addition of sweet potato to this Egg and Bacon Skillet adds a savoury touch to this classic comfort breakfast.

Nutrition Facts  
Amount per serving 600 calories
Total Fat 40 g
Sodium 870 mg
Carbohydrates 36 g
Fibre 11 g
Protein 28 g

Muffin Tin Strata

Muffin tin strata

This flavour-packed Muffin Tin Strata combine asparagus, ham and tomatoes for a delicious breakfast experience. This make-ahead recipe is perfect for Sunday brunch or a busy weekday morning. You can also add-in whatever veggies or additional protein you have on-hand to customize this meal-on-the-go!

Nutrition Facts  
Amount per serving 339 calories
Total Fat 18 g
Sodium 906 mg
Carbohydrates 20 g
Fibre 1 g
Protein 23 g

English Muffin Egg Sandwich

English muffin breakfast sandwich

This English Muffin Egg Sandwich contains simple and wholesome ingredients that come together to make a quick, portable breakfast sandwich.

Nutrition Facts  
Amount per serving 243 calories
Total Fat 8 g
Sodium 546 mg
Carbohydrates 27 g
Fibre 2 g
Protein 14 g

Blueberry Fold-over Pancakes

Blueberry pancakes

Make a batch of super-tasty, protein-packed Blueberry Fold-over Pancakes on the weekend and refrigerate. On busy weekday mornings, put two in the toaster for a satisfying breakfast. Top with fresh blueberries and enjoy with a small latte or glass of milk.

Nutrition Facts  
Amount per serving 120 calories
Total Fat 5 g
Sodium 180 mg
Carbohydrates 13 g
Fibre 1 g
Protein 6 g