7 High Protein Breakfast Options for Building Muscle Mass
Key Takeaways
Hitting the optimal daily protein intake (1.6 grams of protein per kilogram of body weight) to maximize lean body mass gains can be challenging. Every meal counts, including breakfast.
Thankfully, you have plenty of high-protein breakfast choices. Examples include overnight oats, peanut butter toast with soft-boiled eggs, and fish porridge.
If you’re buying a “ready-to-eat” high-protein breakfast (e.g., yong tau foo), you may need to be extra careful about the added sugar, fat, and sodium you eat for the rest of the day.
At least 1.6 grams of protein per kilogram of body weight. That’s the daily protein intake needed for optimal muscle growth.
While it might not sound like much, anyone who’s ever tried meeting that intake would tell you it’s no easy feat as they desperately tear into another protein bar at 9 pm after realizing they’re still short of 30 grams. Think we’re exaggerating?
Well, how much do you weigh? Let’s peg you at 60 kg. That’ll translate to an optimal daily protein intake (to build lean body mass) of 96 grams. However, for individuals who are overweight and obese, it would be more accurate to calculate protein requirements based on adjusted body weight. Here are examples of what you’ll need to eat to meet that:
Now, how many meals do you eat a day? Three? That means, in general, you’d need to eat at least 100 grams of a protein source — more if you follow a plant-based diet — every single meal to hit that magical protein intake of 1.6 g/kg of body weight.
Every meal counts. Including breakfast. So, here are seven high-protein breakfast ideas you can steal to reach your daily protein goals.
#1: Overnight oats
The simplest, stripped-bare overnight oats only consist of two ingredients: oats and milk. However, you can quickly increase their protein content by adding Greek yogurt, chia seeds, nuts, and even protein powder.
In fact, combining the following would give you overnight oats that provide 22 grams of protein per serving.
| Ingredient | Protein content/g | Other noteworthy nutrients |
|---|---|---|
| ½ cup rolled oats | 5.4 | Dietary fiber, manganese, and antioxidants |
| ¾ cup milk | 6.0 | Calcium, vitamin B12, riboflavin, and phosphorus |
| ½ scoop protein powder | 7.5 | |
| 3 almonds, crushed | 0.8 | Dietary fiber, vitamin E, magnesium, antioxidants, “good” unsaturated fats |
| ½ tablespoon chia seeds | 2.3 | Dietary fiber and omega-3 fatty acids |
| ¼ teaspoon cinnamon powder | N/A | |
| ½ teaspoon vanilla extract | N/A |
#2: Peanut butter toast with soft-boiled eggs
Or in other words, the perfect high-protein breakfast for a Singaporean. Feel free to add a cup of coffee to the mix — and in the meantime, here’s how much protein you can expect from a serving of peanut butter toast with soft-boiled eggs: 24.3 grams.
| Ingredient | Protein content/g | Other noteworthy nutrients |
|---|---|---|
| 2 slices white bread | 5.1 | Often enriched with vitamins B1, B2, B3, calcium, and iron |
| 2 tablespoons peanut butter | 7.2 | Dietary fiber, unsaturated fat |
| 2 eggs | 12 | Vitamins B2, B12, D, selenium, and iodine |
To answer some commonly asked questions:
Aren’t eggs high in dietary cholesterol? Yes, they are. However, for most people, the amount of cholesterol eaten exerts only a modest impact on their blood cholesterol levels. Many researchers and health experts agree that eating one or up to two eggs daily aligns with a heart-healthy eating pattern in most situations. That said, if you have existing health conditions — e.g., type 2 diabetes or high cholesterol — please clarify with your healthcare team what’s best for you.
Is peanut butter healthy? The thing you need to know about peanut butter is that it’s calorie-dense. This means you should be very careful about your portion size; doubling your scoops (i.e., turning two tablespoons into four) could add a whopping 188 calories to your high-protein breakfast. Ideally, you should also compare different brands’ nutrition labels when grocery shopping. Pick a peanut butter that’s unsweetened and sodium.
#3: Greek yogurt
Looking for an easy, fuss-free, high-protein breakfast you could enjoy in seconds? Then just grab a serving of Greek yogurt, throw in some of your favorite fruits (e.g., strawberries and bananas) for a natural touch of sweetness, and sprinkle your favorite nuts and seeds to finish.
Here’s an example of what you’ll need to make Greek yogurt into the perfect, good-for-you high-protein breakfast (16.3 grams of protein per serving):
| Ingredient | Protein content/g | Other noteworthy nutrients |
|---|---|---|
| 150 grams Greek yogurt | 13.2 | Vitamin B12, calcium, and selenium |
| 10 pistachios, crushed | 1.4 | Manganese, phosphorus, copper, unsaturated fat, and dietary fiber |
| 1 banana, sliced | 1.7 | Dietary fiber, potassium, and vitamin B6 |
#4: Mr Bean Classic Soya Milk and Chicken Mayo Pancake
On days when you have no time to spare at all, you can score yourself a high-protein breakfast at Mr Bean. Here’s what you could order and their respective protein content:
| What to order | Protein/g | Other noteworthy nutrients |
|---|---|---|
| Classic Soya Milk | 17.5 | Vitamin B6, magnesium, folate, zinc, and antioxidants |
| Chicken Mayo Pancake | 12.0 | Choline, selenium, vitamins B3 and B6 |
Reminder: minimize added sugar intake whenever possible. The American Heart Association sets out the following guidelines:
Men: No more than 36 grams daily
Women: No more than 25 grams daily
So, ideally, order the unsweetened soya milk (you could also go for the 25% sugar level).
And here are their nutritional breakdowns:
| Unsweetened Classic Soya Milk | Chicken Mayo Pancake | |
|---|---|---|
| Calories/cal | 161 | 275 |
| Protein/g | 17.5 | 12.0 |
| Fat/g | 7.6 | 11.0 |
| Carbohydrate/g | 5.2 | 36.0 |
| Dietary fiber/g | 3.3 | 0.0 |
| Sodium/mg | 24.1 | 138.0 |
#5: Fish porridge
Another high-protein breakfast you could grab on busy days is a hearty bowl of fish porridge. The fish provides a nice dose of omega-3 fatty acids and vitamins (e.g., D and B2), while the porridge provides energy-giving carbs to fuel your day.
“But,” you might be asking, “why fish instead of chicken or minced meat porridge?” Take a look at their respective nutritional profiles:
| Fish porridge | Chicken porridge | Minced meat porridge | |
|---|---|---|---|
| Calories/cal | 211 | 181 | 320 |
| Protein/g | 14 | 12 | 16 |
| Carbohydrate/g | 32 | 21 | 42 |
| Fat/g | 3 | 6 | 10 |
Chicken porridge could be a great high-protein breakfast alternative if you don't like to eat fish.
However, the same can’t be said about minced meat porridge — the tiny leg-up it has against fish and chicken porridge in terms of protein content (16 g vs. 14 g and 12 g, respectively) isn’t worth the eye-boggling increases in fat content and calories.
Regardless of which you order (fish or chicken porridge), here are a few tips that’ll increase the “health factor” of your breakfast:
Skip the fried crullers
Ask for less salt
Order a side of vegetables if possible (to boost your dietary fiber intake)
#6: Yong Tau Foo
When you pick the right ingredients, yong tau foo can be a healthy, high-protein breakfast option. Here are a few recommendations:
| Ingredient | Protein/g | Additional notes |
|---|---|---|
| Tau kwa (the non-fried one) | 7.4 | Get two, and you’ll hit 14.8 grams of protein |
| Hard-boiled egg (the non-fried one) | 6.3 | Rich in vitamins B2, B12, D, selenium, and iodine |
| Leafy vegetables (e.g., kang kong, xiao bai chye, cabbage, or dou miao) | 7.6 | 11.0 |
| Carbohydrate/g | 5.2 | 36.0 |
| Dietary fiber/g | 3.3 | 0.0 |
| Sodium/mg | 24.1 | 138.0 |
Here are a few additional tips:
Opt for clear broth instead of dry with sauce, if you can, as it contains extra calories and sugar.
Skip the sauces, as they’re often packed with added sugar and fat
#7: Mcdonald’s Grilled Chicken Salad meal
And now, the final high-protein breakfast on our list: McDonald’s Grilled Chicken salad. Get it without the dressing to keep your added sugar and fat intake low.
| Grilled Chicken Salad | |
|---|---|
| Calories/cal | 173 |
| Protein/g | 20 |
| Fat/g | 7 |
| Carbohydrates/g | 7 |
| Dietary fiber/g | 1 |
| Sodium/mg | 533 |
Admittedly, one concerning aspect of this meal would be its high sodium content.
It’s over a quarter of your recommended daily sodium limit (2,000 mg). So indulge in this high-protein breakfast occasionally, and when you do, opt for lower-sodium food choices for the rest of your meals.
There you have it. Seven high-protein breakfasts that’ll help you meet your daily protein intake goals. And while we have your attention, maybe you’d like to check out this article covering 15 high-protein snacks that are also great for building muscle mass?
Appendix — nutrition labels
Breakfast
Overnight oats
Peanut butter toast with soft-boiled eggs
Greek yogurt
