4 Quick High Protein Breakfasts


Eating a high protein breakfast is the simplest way that you can set the stage for metabolic success during the day. Unfortunately, many people need convenience and feel handicapped by traditional breakfast choices that are carbohydrate-dominate, like cereals and breakfast bars. Don’t succumb to this metabolic mediocrity. I have put together four simple protein-packed breakfasts that you can make with no fuss and minimal time commitment.

  1. Easy Southwest Eggs To Go


Eggs are nutritional powerhouses that you can enjoy without dirtying pans, bowls, and spatulas.

Here’s a super simple Southwest-style scrambled egg dish that can be done in the microwave. Scramble 2 eggs in a large coffee cup, microwave for 45 seconds, stir, and microwave for another 45 seconds. Top with a dollop of salsa and sprinkle with low-fat shredded cheddar cheese. Pair with an apple or a toasted whole grain English muffin. Yes. You can microwave eggs to scramble them!


  1. Caffeinated Protein Shake

neuro-coffee-logo-cropped-transYour morning coffee is delicious and mandatory, but it doesn’t cut it for breakfast. This recipe combines your morning cup of coffee with the nutrition that your body craves for optimal performance during the day. Here’s how to marry these two things in one amazing drink:

In a blender, combine 1 cup unsweetened vanilla almond milk (add more if you would like a thinner shake), 1 cup of brewed NeuroCoffee (alternative w/o brain boost: 1 packet of Starbucks Via instant coffee), 1 1/2 scoops of JavoPro protein powder (80mg caffeine), 3 tablespoons crushed walnuts, and 1/4 cup cottage cheese with live cultures. Blend until smooth. For more smoothie ideas check out my smoothie cookbook.


  1. Breakfast Cereal 2.0


I am generally not down with breakfast cereal, as it sets you up to eat a one dimensional/carb dominate meal. Breakfast is traditionally the lower protein meal of the day for people, this means that you really need to double down your efforts on getting protein at breakfast.

Here’s a parfait driven spin on breakfast cereal that gives you the protein you need (30 grams!) and the cereal crunch you crave. Mix 1 cup 2% plain Greek yogurt, 1/2 scoop vanilla protein powder, 1/2 cup sprouted grain cereal (or the cereal of your choice), and 1/2 cup frozen blueberries in a bowl (pro tip: frozen blueberries will keep this meal cool while you travel to work, while also providing fiber and powerful antioxidants), place in a Pyrex container, toss it in your bag, and eat it at work.


  1. Sliced Steak & Kimchi Breakfast Sandwich


Using leftover protein from dinner (steak, chicken, etc) is a greatly underutilized strategy for people looking to get more protein at breakfast.

Here is a super simple way to use leftover beef in a breakfast sandwich to make an awesome and fast meal. Toast a whole grain English muffin. While the English muffin is toasting, cook 2 eggs over easy/medium. Take 3-4 slices of leftover beef and warm in the pan while the eggs are cooking. Once the eggs are cooked, stack your sandwich with eggs, sliced beef, and ~¼ cup of kimchi. Pair with 1 cup of plain kefir or 1 cup of Fairlife milk.

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