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How to Eat a 30g Protein Breakfast Every Day (with Recipes!)

Written by Dr. Michael Ruscio, DC on September 30, 2024

Written by Dr. Michael Ruscio, DC on September 30, 2024 — Reviewed by Hilary Watts

Protein is Essential for Energy, Muscle and Tissue Repair, and Even Gut Health

• Protein: How Much?|
• Benefits|
• Considerations|
• Animal vs. Plant|
• Ideas & Recipes|
• Breakfast Matters|

Carbs and fat are the macros that tend to hog the spotlight, but I’m on a mission to add protein to the narrative. Why? Because adequate protein intake is necessary for optimal energy, muscle mass, bone, skin, and gut health (and so much more)!

In this article, I’ll share the most up-to-date information on protein requirements and why a 30g protein breakfast matters. I’ll also provide delicious high-protein breakfast ideas (along with recipes!).

Protein: How Much is Needed?

The Recommended Dietary Allowance (RDA) for protein is currently set at 0.8–1g of protein per kilogram (about 2.2 pounds) of body weight 1. For example, a 150-pound person would need approximately 55–68 grams of protein per day, according to the RDA.

Protein experts from the International Protein Board (IPB) have found the current RDA for protein to be the absolute minimum needed to prevent a deficiency. 

While the RDA is still being used routinely, in reality, it’s insufficient for the general population, and especially older people, to achieve and maintain:

• General wellness
• General fitness
• Healthy weight loss
• Muscle gain
• Sports performance
• Healthy aging

To better meet the body’s protein needs, the IPB recommends:

• 1.1–1.4g/kg for general health and well-being
• 1.4–1.8g/kg for general exercise and fitness, and healthy aging
• 1.8–2.2g/kg for advanced sport performance and muscle-building

To put this into perspective, the 150-pound person from earlier would need a minimum of 75 grams of protein per day just for general health and well-being, and up to 150 grams of protein per day for building muscle and improving sports performance.  

I tend to recommend the 1.4–1.8 g/kg range for most people—especially aging individuals in their 50’s, 60’s, 70’s, and beyond who need to maximize muscle mass for longevity and mobility.

This means that depending on weight and performance goals, most people may want to aim for 30–50 grams of protein at each meal and have one high-protein snack each day. 

It may sound like a lot of protein, but starting the day off with a 30g protein breakfast is a simple way to get a head start on meeting protein requirements for the day. It also sets the stage for more energy, healthier metabolism, and fewer cravings throughout the day 2 3 4 5.

What Are the Benefits of a 30g Protein Breakfast?

Proteins are chains of amino acids (called peptides) made of carbon, hydrogen, oxygen, and nitrogen. When you eat protein, the body breaks it down into amino acids and then forms them into new proteins for 1:

• Body structure and function
• Cellular processes
• Energy creation

In addition, a well-balanced breakfast paves the way for better appetite control, whereas breakfasts containing less than 30 grams of protein may not have the same impact 3 6 7.

Eating more protein at breakfast can be helpful for people hoping to lose weight or who tend to get hungry (or hangry) around lunchtime or mid-morning due to blood sugar swings 2 3 4 5. 

More protein at breakfast may also lead to:

• More calories burned 2 3
• Reduced appetite and food consumption at lunchtime 2 3 4 5
• Reduced carb cravings 5
• Improved gut health 8 9 10
• Better muscle mass gains (if also weight training) 11

Are There Any Downsides to a High-Protein Breakfast? 

High protein intake increases the amount of urea and other nitrogenous wastes that must be removed by the kidneys 12. A common but misguided concern with high-protein diets is a negative impact on kidney function. 

A solid body of research has found no evidence that high-protein diets harm kidney function or bone health in most people (a high-protein diet is defined as up to 2.4g protein/kg body weight/day) 13 14. 

One caveat here, if you have renal (kidney) disease, always check with your doctor before adjusting your protein intake.

Higher protein intake is safe for most healthy people but it’s not uncommon to experience increased thirst when increasing protein. Drinking enough water, even if there’s no increase in thirst, can help the kidneys flush out the nitrogenous waste and prevent dehydration 15.

Animal vs. Plant Protein Sources: Is One Better Than the Other?

Proteins are broken down into individual amino acids. There are hundreds of amino acids in nature but the human body only requires 20 of them. Of the 20, humans can’t make 9—these are called essential amino acids (EAAs) and they must be obtained in the diet.

Animal foods contain all 9 EAAs and they’re generally more bioavailable to the body. This means the digestive system can more easily break down and absorb animal sources of protein than it can plant sources.

There are a few protein-rich plant foods (like soybeans, quinoa, chia, and hemp seeds) that also contain all 9 of the EAAs. 

However, animal sources tend to have more EAAs than plant sources, especially the EAA leucine 16. This means it takes higher amounts of plant protein to get a similar EAA profile, which often translates into a higher number of calories. 

This doesn’t mean people should only eat meat or that plant sources don’t contain quality protein by any means. Perhaps it’s better to think of plant and animal proteins as complements of each other, not necessarily as nutritionally interchangeable [17]. 

Plants provide nutrients like phytochemicals, flavonoids, and other antioxidants, while animal foods tend to have higher levels of omega-3s, and some vitamins and minerals. 

If it aligns with their values and dietary pattern, I tend to recommend my clients consume both animal and plant protein sources to meet their daily needs. Here’s a chart of the protein content of common foods 18:

I encourage my clients to use this chart, or an app like Cronometer, to estimate how much protein they’re already eating at breakfast (and throughout the day). If they’re not getting enough protein on average, then they have a better idea of where to make changes.  

30g Protein Breakfast Ideas and Recipes

If eating a high-protein breakfast is a new concept, it doesn’t have to be complicated. Two of the simplest options to kickstart the day are leftovers and loaded protein smoothies. And I’ll also share four protein-packed breakfast recipes and meal combos.

Leftovers

Getting a 30g protein breakfast is important for energy, satiety, healthy muscle mass, and general health [19]. But let’s face it, mornings are a busy time, and cooking a meal may be difficult—this is where leftovers come in handy.

Plenty of cultures enjoy seafood, hearty soups or stews, beans or lentils, and other foods for breakfast that Americans would normally reserve for lunch or dinner. Heating up leftovers is a super easy and filling way to get a start on the protein goal for the day.

Pro Tip: Double or triple dinner recipes and immediately portion out a serving for breakfast to be used the next day. 

Loaded Protein Smoothies

A morning protein shake is another convenient way to reap the benefits of a high-protein breakfast.

Elemental Heal (the whey protein version), our delicious gut-healing meal replacement shake, has 27 grams of protein per serving. Mixing a tablespoon of almond butter in brings the total to 30 grams. 

Pro Tip: Mix the shake the night before and store it in the fridge to save even more time in the morning. 

While Elemental Heal with nut butter can be quite filling and delicious, the possibilities are endless with meal replacement add-ins. I encourage my clients to mix it up with nutrient-dense, flavorful ingredients like:

• Seeds (chia, flax, sunflower, and pumpkin)
• Nuts (almonds, pecans, walnuts, and macadamia)
• Cacao powder
• Spices (cinnamon, cloves, and nutmeg)
• Greens (collards, spinach, dandelion, and kale are all great!)
• Vegetables (cucumbers, carrots, and celery)
• Fruits (avocados, bananas, berries, cherries, pineapple, and mango)

Including these types of ingredients takes the taste and nutritional value of the shake to the next level.

Here’s a simple recipe to check out:

Blend the following ingredients in a blender for 1 minute:

• 10 ounces milk or non-dairy alternative
• ½ frozen banana
• ½ cup frozen blueberries
• 2 scoops chocolate protein powder
• 1 teaspoon cacao powder
• 1 tablespoon chia seeds
• 1 cup raw spinach

Depending on the protein powder and type of dairy used, this recipe provides approximately what a full meal would offer:

• 510 calories
• 45 grams of protein
• 13 grams of fat
• 57 grams of carbohydrate

Pro Tip: Double the ingredients to make 2 smoothie servings at one time. Store them in the fridge until needed.

4 Protein-Packed Breakfast Recipes and Meal Combos 

If there’s a little more time for making breakfast (or if it’s the weekend), the options are endless for getting in 30 grams of protein. Consider experimenting with some simple high-protein, whole-food breakfast combos and recipes like: 

1. Eggs and Sausage + Whole Grain Toast with Nut Butter

Two scrambled eggs and two sausage patties, plus a slice of whole grain toast with a tablespoon of almond butter provides around 32 grams of protein. Complete this meal with a piece of fruit and a side of steamed veggies. 

2. Greek Yogurt Parfait with Berries and Peanut Butter 

A 6-ounce serving of Greek yogurt contains around 20 grams of protein. Stirring in 2 tablespoons of peanut butter and 1 tablespoon of ground flax seeds adds another 10 grams of protein. Toss in some fresh berries for some fiber and important vitamins and minerals.

3. Overnight Oats with Protein Powder

Overnight oats are similar to protein smoothies in that many ingredients can be added and they can be made ahead of time. Here’s a standard recipe:

• ½ cup rolled oats
• ½ cup whole milk (or high-protein dairy alternative)
• 1 tablespoon chia seeds
• 4 ounces plain, full-fat yogurt
• 1 tablespoon maple syrup
• 1 scoop whey protein powder
• ⅛ cup chopped pecans
• ¼ cup diced apple

Mix all ingredients, add to an airtight container, and refrigerate overnight. Depending on the type of dairy used, this recipe provides 30 grams of protein.

Pro Tip: Quadruple the recipe to make four servings at once. Store them in the fridge until needed.

4. Egg Muffins + Cottage Cheese and Fruit

Egg muffins are another convenient, filling meal prep breakfast option.

• 12 large eggs
• ½ teaspoon dried oregano
• ¼ teaspoon dried basil
• ¼ teaspoon dried thyme
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ large zucchini, diced
• 6 small bell peppers, diced
• 1 small onion, diced

1. Preheat the oven to 350℉ 
2. Whisk the eggs, add the remaining ingredients, and mix well
3. Pour ¼ cup of the egg mixture into each cup of a greased muffin tin
4. Bake for 30 minutes
5. Remove from the oven and allow to cool 

Pair three egg muffins with a side of ½ cup cottage cheese topped with ½ cup pineapple to reach 30 grams of protein.

Pro Tip: Bake these muffins the night before and store them in an airtight container in the fridge. Pop them in the microwave for 45 seconds to reheat. 

A High-Protein Breakfast Matters 

The current RDA for protein is far too low for most people to maintain general health and fitness. While protein needs are individualized, most people need somewhere between 30–50 grams of protein per meal per day, along with a high-protein snack. 

Starting the day with 30 grams of protein at breakfast is safe for most people and is a good target for satiety, energy, healthy muscle, general health, and even weight loss (if that’s a goal). 

Eating leftovers and loaded protein smoothies are convenient options for busy people to get a 30g protein breakfast. If time is less of an issue, the recipe options are endless. 

If you want to make changes to your diet but feel the need for more support, please reach out to us at the Ruscio Institute for Functional Health.

The Ruscio Institute has developed a range of high-quality formulations to help our patients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you.