BEST Breakfast Proteins List (print and eat)

Fat Loss and High Protein Breakfast

Hey, William here,

After my last post I was asked by several clients if I could provide some options for breakfast proteins and some recipes or ideas.


First though, I want to give you the list of quality breakfast proteins that I feel are worth using in your fat loss nutrition plan.

In order from BEST to GOOD:

  1. Egg Whites (some yolk thrown in is okay)
  2. Protein Powder
  3. Cottage Cheese (low fat)
  4. Greek Yogurt (plain, non-fat)
  5. Breakfast Meat/Sausage (ex: turkey sausage)

*Note: Turkey bacon DOES NOT make this list (at least not by itself) because it has more fat than protein in each serving which doesn’t do you any good when trying to get a high quality protein for breakfast as your primary protein source for that meal.

Okay, now for some ideas on how to implement high quality protein into your breakfast meal…

Egg Whites

Scrambling your egg whites in the morning with a thin coat of non-stick cooking spray (if needed) is your best and quickest option if you are looking to eggs as your protein.  If simply seasoning with salt and pepper is not appetizing to you then you can throw in some chopped veggies (onion, bell pepper, mushrooms, etc.) that you prepared the night before to save time.  Also, some low fat cheese, sausage crumbles (read below), or turkey bacon (you can use it this way in small amounts) to help flavor your eggs.  A trick I do from time to time is dashing some chili powder and dry mustard on my eggs for a different taste.  Pretty yummy!

Protein Powder

Perhaps the easiest, fastest, and most versatile way to incorporate a high quality protein into your breakfast is using protein powder.  The one I use is 100% All Natural Casein Protein from Optimum Nutrition (search for it here for cheap).  It’s flexible because you can mix it in milk or water and drink it with a bowl of oatmeal and/or a piece of fruit.  This protein powder works wonderfully in smoothies as well, taking less than 5 minutes to put together.  Just add milk, frozen fruit, and some protein powder into a blender and mix until smooth.  Then drink and you’ve just had breakfast!

Cottage Cheese

Again, low fat cottage cheese is a very fast, flexible and easy protein to use in the morning or at anytime during the day.   A hand sized portion can be eaten along with a bowl of oatmeal, whole wheat bread or piece of fruit.  Better yet, add some fruit, like chopped strawberries or pineapple, and a dash of cinnamon to your cottage cheese in a bowl, mix and enjoy!

Greek Yogurt

This protein option works essentially the same way as its cottage cheese brother from the same mother.  One thing different you can do as an option with yogurt is to add in a small amount of low sugar granola (Bear Naked Fit, 3 grams per half cup) along with some fruit to get some crunch in there.  Why Greek yogurt?  Well, it has a few less carbohydrates and a little more protein than regular yogurt.  It’s cool if you still want to eat regular yogurt.  Either way you go, just choose the plain, non-fat variety and add in your own fruit and/or granola instead of opting for those sugar-laden flavored choices at the store.

Breakfast Meat/Sausage

And finally, there are some quality options when it comes to breakfast meats or sausages that are low fat.  The key here is to make sure you are buying a low fat meat or sausage so that you don’t have too many fat calories to start off your day.  The best one that I’ve used recently to sprinkle on my egg whites is from Jimmy Dean, called Hearty Sausage Crumbles.  Definitely get the turkey option, and don’t worry about it being a packaged food.  The ingredients list is pretty small with no terrible refined products included, and the crumbles are already lightly seasoned and great tasting.  You can use these or other meat options in different ways for your breakfast.

I hope all of those help you eat better and have more variety.

When it comes to breakfast there aren’t that many options that are quick and easy.  I’ve basically eaten the same breakfast each morning for nearly 12 years now with the occasional change up from this list.

Remember, getting breakfast to crank up your metabolism and starting your day off right is way better than complaining about being bored and having to eat the same old thing all the time and then not eating breakfast.

Just Do It!  Hey, I think I might copyright that.

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