10 simple and easy high protein breakfast ideas for work
Are you frustrated that you can’t figure out breakfast meals that you can prepare before work that keep you fuller for longer and sustain you until lunchtime? Breakfast meals that are simple, quick, tasty, and you can prepare before you leave for work, and they will not make you late. The solutions are high protein breakfast and preparation.
In this blog, I break it all down for you, from:
- 10 high-protein breakfast ideas
- Why you should eat a high-protein breakfast before work
- The benefits of high-protein breakfasts
- preparation tips to prepare quicker and easier
- an estimate on how many grams of protein you will get with each breakfast meal
Try these out and I hope you enjoy!
Here are a few related articles you may want to read:
- 8 simple, quick and easy breakfast ideas
- 5AM Productive Morning Routine 2024: 10 ways to increase productivity in the new year
- Best Easter morning routine
Benefits of preparing high protein breakfast before work
Preparing and eating a high-protein breakfast before work has many benefits, but today we’ll be looking at these four. One, it fuels you for a productive day ahead. When you work you use lots of energy so you need to fuel up for a busy and productive day. Two, it’s highly likely that you won’t have any cravings or feel hungry until lunchtime. I mean there is nothing worse than getting through a work day with an empty stomach. You can’t think, you can’t concentrate, all you think about is lunchtime. Well with a protein breakfast, there will be none of that. Three, a high-protein breakfast provides lasting energy to sustain you in the morning until lunchtime. Lastly, a high-protein breakfast is perfect for someone who usually gets hungry in the morning and is looking for breakfast ideas to fill them up in the morning.
Why is a high protein breakfast good for you?
A high-protein breakfast is a good option in the morning for you because it keeps you fuller for longer. Don’t you hate it when you eat breakfast but you get hungry again after an hour or so? If this happens then you probably not adding enough protein to your breakfast meals. So a solution is more protein and less sugar in your breakfast meals. Now that it keeps you fuller for longer, a great benefit to this and another reason why it’s good for you is that you won’t have any cravings, until lunchtime. This is great because all you will focus on is your work and not get distracted by your rumbling tummy. A high-protein breakfast provides you with lasting energy to sustain you in the morning, and it helps maintain blood sugars. Remember when I said less sugar? Well, this is because sugar spikes up your blood sugars, which makes you “full” for a short while then it drops again. This is why you get hungry shortly after breakfast. A high-protein breakfast prevents blood sugars from spiking which can lead to an energy crash. Protein creates satiety and is the most effective food nutrient providing satiating effect.
10 high protein breakfast ideas for work:
Chia Pudding
Chia seeds contain fiber, fat and protein. One tablespoon of chia seeds contains 2 grams of protein. Now when making chia pudding that’s 5 tablespoons which is 10 grams of protein. I recently had a mixed berry chia seed pudding and it was delicious. Please check it out to get the full ingredient list and instructions.
Protein: 18 grams
Tip to prepare faster: If your protein breakfast option is chia seed pudding then you will need time to prepare. Prepare this the night before so it can chill in the fridge overnight so it can get thick. Dish up, serve and eat in the morning. Super easy quick and delicious.
Protein Smoothie
A protein-rich smoothie is the best way to get your protein in the morning most easily and quickly. Blend protein-rich ingredients such as spinach, Greek yoghurt, peanut butter, chia seeds, and bananas in a smoothie and enjoy. If you are in a rush this morning for work, then enjoy it on the go.
Protein:
Tip to prepare faster:
- You can make the smoothie the night before so that in the morning it’s already ready all you have to do is enjoy. This will also give it time to make it cold and refreshing.
- Cut, wash and portion all veggies and fruit and freeze everything in a zip bag. All you do in the morning is just blend. This saves preparation time and fewer dishes.
Food from last night
Did you cook dinner last night and there is still some left in the fridge? Well, you can repurpose this meal and eat it as breakfast. It makes things easier for you because it’s already prepared, all you need to do is warm it up. Super quick and easy and there isn’t much thought behind what you will eat this morning.
Tip to prepare faster: When dishing up for dinner the night before, have a separate container and dish up for yourself for breakfast so all you do in the morning is heat up.
High Protein Breakfast Wrap
These are always fun to make because of the endless toppings to add to your wrap but for now, we focusing on protein-based breakfast foods. This is super easy and tasty and will enjoy it before work.
Ingredients:
- 2 eggs
- ½ cup of low-fat cottage cheese
- Pinch of salt and pepper
- 1 gluten-free wrap
- Handful of baby spinach
- ½ cup of precooked shredded chicken breast
- Beef sausage
- Pesto
- Tomato slices
- 30g of lactose-free feta cheese
Instructions:
- Drizzle some cooking oil on a pan and cook the egg. It’s up to you which kind of egg you want. It can be scrambled, fried, sunny side or even boiled.
- Spread the pesto all over the wrap like you spreading butter
- Add your baby spinach, chicken, feta cottage cheese, and egg
- Sprinkle over salt and pepper for taste
- Wrap everything up and enjoy
Protein: 30 grams
Tips to prepare quicker:
- precook the chicken the night before if you haven’t already and shredded it to save time in the morning.
- Make the egg the night before as well as washing and cut the veggies and store them in a preferably glass container. All you do in the morning is assemble the wrap
Protein Pancakes
Are you looking for breakfast pancakes that don’t have bananas, oats and a blender? Well, try some protein powder pancakes. Made with vanilla protein powder, eggs and Greek yoghurt, and topped with berries. Get the recipe here.
Protein: 6 grams per 100
High Protein Overnight Oatmeal
Filling and nutritious way to start your day. These protein-packed overnight oats breakfast ideas are easy, tasty and fun to make because there are endless flavors to choose from. What makes this overnight oat packed with protein is that it contains oats, protein powder, Greek yoghurt, chia seeds and nut butter. These are protein-rich ingredients that can be enjoyed in a breakfast meal. Combine all of these ingredients in a jar together with milk and some cinnamon, honey and fruit and let it sit overnight in the fridge. Enjoy in the morning. Since this is overnight oats, this breakfast idea saves you a lot of time in the morning so you won’t worry about being late for work
Protein: 13 grams per 1 cup
Shredded Chicken Breakfast Sandwich
A ½ cup serving of cooked chicken breast provides more or less 26 grams of protein. Woah! That’s a lot right? Combine that with 2 toasted whole-wheat brown bread, egg, tomato slices, avocado, and cottage or feta cheese and cucumber and you’ll have yourself a packed protein breakfast. To boost your protein even more, have breakfast with a protein smoothie.
Tip: Precooked the chicken the night before if you haven’t already and shredded it to save time in the morning.
Protein: 150 grams
Avocado Toast With Shredded Chicken
If you want something with fewer ingredients and easier to prepare with fewer dishes, instead of the breakfast sandwich, opt for avocado toast and top with shredded chicken. This combines healthy fats and protein which is a great breakfast combination. Sprinkle on top salt and pepper for taste and you’re good.
Protein: 26 grams
Savory Breakfast Bowl
Three words to describe breakfast bowls: filling, healthy and delicious. This is a good choice for a breakfast option if you have veggies left over from last night’s dinner that you want to repurpose. Veggies such as roasted potatoes, sweet corn, and baby spinach. Add those together in a bowl alongside some chicken strips, 2/3 boiled eggs, avocado slices and cottage cheese for that extra protein. Sprinkle on top some salt, pepper and other seasons of your choice and alongside chia seeds for extra goodness. This breakfast bowl is customizable so if there are ingredients that I mentioned and you didn’t like, or maybe you want to add then you can do so. This meal is usually a lunch option but can be enjoyed for breakfast as well.
Protein: 30 grams
Omelet with a handful of nuts
This one is pretty simple. Use 3 eggs for this omelet. Add some baby spinach, and mushrooms and sprinkle some cheese. A tip to keep in mind is to not stuff your omelet so that your filling won’t spill out. Stick to 2/3 ingredients and have a light hand when adding to the egg. You can eat it as is, or to add more protein have a handful of nuts like almonds which have around 7 grams of protein. You can also add a piece of fruit.
Protein: 24 grams