Five quick and easy breakfasts to boost
your protein for the day
Hungry by mid-morning? Here’s how to fill up with these high protein brekkie ideas – shopping list included!
If your morning meal is all toast, cereal or coffee-on-the-run, you may be missing an easy chance to feel fuller for longer. Protein at breakfast can help steady energy, support muscle maintenance and reduce mid-morning snack attacks. The good news? You don’t need fancy ingredients or a café budget. Try these five quick, wallet-friendly ideas.
1. Greek yoghurt crunch bowl. Spoon plain Greek yoghurt into a bowl, then add sliced banana, fresh or thawed frozen berries, oats or granola and a sprinkle of chia seeds. Buy a large tub of yoghurt and portion it through the week. Boost your protein even further by choosing Brookfarm’s Nut and Seed High Protein Granola and Evia’s <0.5%Fat 17g Protein Natural Greek yoghurt.
2. Eggs and veggies on toast. Scramble two eggs with spinach, tomato or mushrooms, then pile onto wholegrain toast. You use can whatever vegetables you have in the fridge to reduce your food waste.
3. Peanut butter protein oats. Cook rolled oats with milk, then stir through a spoonful of peanut butter and top with cinnamon. It’s warm, filling and cheaper than most boxed cereals – and healthier too! Or try this recipe for ABC Overnight Oats if you like to prep breakfast the night before.
4. Cottage cheese savoury bowl. Add cottage cheese to chopped tomato, cucumber, capsicums and serve with wholegrain crackers or toast. It’s fast, fresh and great if you prefer a savoury breakfast which won’t spike your insulin levels.
5. Beans on toast, upgraded. Heat baked beans or cannellini beans, add a poached or boiled egg, and serve on grainy toast. Beans bring protein, fibre and are great value.
Breakfast doesn’t have to be perfect; it just needs to be easy enough to repeat. Here’s your shopping list so you can always have a protein-boosting option ready in minutes:
• eggs
• cottage cheese
• oats
• granola
• yoghurt
• berries
• bananas
• beans
• spinach
• mushrooms
• salad ingredients
• wholegrain bread
• nut butter