diabetes

Protein-rich breakfast: the key to an energetic start to the day 💪

A good start is half the battle. And if you want to start your day with a healthy dose of energy, a protein-rich breakfast is the ideal choice. 🥣 Proteins are not only important for athletes or people who want to lose weight, but for everyone who wants to nourish their body well.

High protein overnight oats

✨ What is a high protein breakfast?

A breakfast is considered high in protein when it contains at least 20 grams of protein . This helps your body recover, build muscle and stay full for longer.

💡 Why choose a high-protein breakfast?

✅ Long-lasting feeling of satiety
✅ Muscle retention and building
✅ Better focus and concentration
✅ Stable blood sugar levels
✅ Support for weight loss

According to Harvard Health, getting enough protein in your breakfast is essential to support your muscle mass, especially as you age or if you're physically active.

📊 How much protein do you need?

The daily recommended amount of protein varies from 0.8 to 1.2 grams per kilogram of body weight . For an average breakfast, this amounts to 20 to 30 grams of protein. The Nutrition Center advises to spread proteins throughout the day, and certainly not to forget them at breakfast.

🥚Examples of high-protein breakfast products

🍽️ Product	💥 Protein per 100 g
Greek yogurt (full fat)	10 g
Eggs	13 g
Oatmeal	12 g
Chia seeds	17 g
Peanut butter (100% nuts)	25 g
Protein powder (whey/plant-based)	70-90 g
Skyr	11 g
Tofu/tempeh	12-19 g

📌 Tip: Combine these products cleverly for a balanced and tasty breakfast.

🍳 Inspiration: 3 easy high-protein breakfast ideas

1. Overnight oats

40 g oatmeal
200 ml unsweetened almond milk
1 tbsp full fat Greek yogurt or skyr
1 tbsp peanut butter
1 tbsp chia seeds or boost mix
Toppings: banana, cinnamon, walnuts

👉 Check out the basic recipe on our website: arthursbreakfastbox.be/overnight-oats or check out a variation with protein-rich cottage cheese here .

2. Omelet with vegetables and cottage cheese

2 eggs + 2 egg whites
½ bell pepper, 1 handful of spinach
2 tbsp cottage cheese
Black pepper, turmeric, sea salt

🥖 Combine with a slice of omega protein bread

Omega bread mix

3. High Protein Banana Bread

4 ripe bananas
2 eggs
120g skyr
3 tbsp olive oil
1 sugar-free banana bread baking mix
optional: 1 scoop of protein powder
optional: handful of seeds and/or nuts

👉 Our baking mix, boost mix and oatmeal with collagen can also be found in the protein bundle .

🛠️ Practical tips for every day

✔️ Meal prep your breakfast for the entire week

✔️ Always add something high in protein to your breakfast (skyr, Greek yogurt, nuts, seeds, peanut butter, egg, ...)

✔️ Mix vegetable and animal proteins (throughout the day) for optimal absorption

✔️ Choose natural ingredients without added sugars and limit ultra-processed foods , such as protein bars, shakes, etc.

👨👩👧👦 Who is a high-protein breakfast important for?

Athletes & active people
Who wants to lose weight or maintain muscle mass
People with a sedentary job who want to stay full for a long time
Elderly people who want to prevent muscle breakdown
Those who suffer from blood sugar fluctuations or diabetes

📖 Also read: Breakfast for diabetes

❗ Common mistakes with high-protein breakfasts

❌ Using only and too often protein powder (shakes) without fiber or fat = ultra-processed
❌ Too little variation in protein sources
❌ Skipping a meal in hopes of saving calories
❌ Ready-made bars with lots of sugar, ultra-processed ingredients and little real nutritional value

👉 Combine protein with fiber, healthy fats, and complex carbohydrates.

🎯 Ready to start your day strong?

A protein-rich breakfast is a simple yet effective way to boost your energy, focus and health. Whether you want to lose weight, build muscle or just live a fitter life – it all starts with that first plate in the morning.

🌟 Try our High Protein Breakfast Bundle now , including: