Whether you love to kick off your morning with a veggie-packed omelet or a nutrient-dense chia seed pudding, the amount of protein in your breakfast likely affects how you feel throughout the day.
How much protein you need at breakfast depends on your personal dietary pattern, according to Julia Zumpano, RD, a dietitian at Cleveland Clinic. For example, if you follow a high-fiber diet, it can help you feel full for longer, and you might not need as much protein.
Zumpano said that 15 to 40 grams of protein for breakfast is a good range. “I recommend a minimum of 30 grams if you have a strong appetite and have difficulty feeling full and satisfied,” she added.
Here are ways to help you meet those protein goals with more than just eggs.
How to Get Enough Protein at Breakfast
Eggs are synonymous with breakfast, but it’s okay to switch up your thinking about your morning protein.
“The biggest recommendation I have is to think outside the box of your typical breakfast foods and incorporate protein sources that you might normally have for lunch or dinner,” Leah Barron, RD, LD, CPT, a dietitian at The Baseline Lifestyle Co., told Verywell.
