Five Breakfast Ideas with 30g of Protein Ready in 5 minutes or Less!

New research indicates that a breakfast containing at least 30g of protein may ward off hunger and help with weight loss.  Unfortunately, many people struggle to fit this much protein into breakfast.  Below are five super quick & easy 30g protein breakfast ideas to start your day!

2 cups Kashi Golean cereal with 1 cup high-protein milk (e.g. Fairlife or HEB’s Mootopia):

~400 kcal, 32g protein, 72g carbs (21g fiber) 

3 eggs, 2oz Cabot 50% light cheddar cheese (cut into pieces), whisk all together and scramble in non-stick pan with one 6” whole wheat tortilla:  

~500 kcal, 40g protein, 27g carbs (4g fiber)

1 cup 2% cottage cheese (or two cups plain2% greek yogurt), 1 cup chopped fruit (e.g. pineapple, berries, or peach slices):

~300 kcal, 32g protein, 30g carbs (2g fiber)

And for those who want to put NO effort into breakfast:

At McDonalds: Steak, Egg and Cheese McMuffin with 1% milk jug:

~530 kcal, 34g protein, 42g carbs (2g fiber)

At Subway: Ham, Egg White & Cheese Omelet Sandwich on Flatbread (6") with 1oz extra cheese with water

           ~480 kcal, 30g protein, 44g carbs (2g fiber)