We all know breakfast is the most important meal of the day because it kickstarts our metabolism and provides us with the energy we need to focus and concentrate throughout the day– nothing new here. However, a key nutrient many of us seem to fall short of, particularly at breakfast time, is protein.
The below graph displays a common but suboptimal protein distribution:

​Research shows that a skewed distribution of protein intake throughout the day (such as in the above graph) not only fails to maximize potential for muscle growth, but can also result in less satisfaction at meal times and increased hunger throughout the day – leading to increased snacking, excess calories and unwanted weight gain.

So, what is the ideal amount of protein we should be having and how often? Gone are the days of small frequent meals. Trying to consume approximately 25-30g of protein per meal (breakfast, lunch and dinner) is the key to optimize muscle protein synthesis, increase fullness, increase satiety and reduce hunger.

​I have so many clients who are used to just having their cereal and/or toast for breakfast and while this may be preferable to skipping breakfast entirely, it’s also not ideal because it will generally contain less than 10g protein/serve. The focus is now on achieving an even spread of protein intake throughout the day at each meal such as in the graph below which suggests a 30/30/30 spread.

​Below you’ll find 5 of my go-to breakfast ideas that contain roughly the same amount of energy per serve (~330-380kcal/serve) and a minimum of 25-30g protein/serve. They’re also super easy to make, cost-effective and delicious!

1. Banana-berry smoothie

• 250ml almond milk
• 1 large banana (fresh or frozen)
• ¼ cup blueberries (fresh or frozen)
• 30g scoop vanilla or neutral protein powder
• 1 Tbs peanut butter

2. Boiled eggs & beans

• 2 x extra large free range eggs – soft or hard boiled
• ½ large tin (210g) reduced salt baked beans

3. Bacon and egg sandwich

• 2 x extra large free range eggs
• 2 rashers (60g) fully trimmed short cut bacon
• 2 x multigrain bread

4. Muesli and yoghurt

• 200g low fat Greek yoghurt
• 20g serve vanilla or neutral protein powder (mix in to yoghurt)
• 30g muesli (sprinkled on top)

5. Cottage cheese, avo and tomato on toast

• 2 x multigrain bread
• ¼ avocado
• 1 tomato – sliced
• ½ tub (125g) low fat cottage cheese
• Pepper to taste