diabetes

High-protein breakfast and weight loss: why it works and what to eat 🍳💪

Want to lose weight without hunger, cravings or energy dips? Then a protein-rich breakfast is your secret weapon. More and more studies show that people who start the day with enough protein, snack less and lose fat more easily.

In this article you will discover:

Why a high-protein breakfast is so important for weight loss
How much protein you need in the morning
The Best High-Protein Breakfast Choices (That You'll Actually Love!)
Our favorite protein-rich products, such as sugar-free banana bread , our vegan omega bread or oatmeal with vanilla and collagen
A handy protein bundle to get you started easily

Why does a high-protein breakfast help you lose weight?

Choosing a protein-rich breakfast in the morning will give your metabolism a boost and prevent you from snacking later in the day.

✅ Proteins provide a long-lasting feeling of satiety
✅ They stabilize your blood sugar
✅ They stimulate muscle retention during weight loss
✅ Your body burns more calories digesting protein than fat or carbohydrates

According to a study in the American Journal of Clinical Nutrition , a high-protein breakfast can help you eat up to 400 fewer calories throughout the day.

How much protein do you need for breakfast?

It depends a bit on your weight and your goals, but a good guideline is:

👉 20 to 30 grams of protein per breakfast if you want to lose weight and maintain your muscle mass.

And that doesn't have to be difficult at all! With a smart combination of eggs, nuts, yoghurt, whole grains and protein-rich products from our boxes, you'll quickly get your portion.

Examples of high protein breakfasts for weight loss 💡

1. Omelet with avocado and omega bread toast

2 eggs
½ avocado
1 slice of omega 3 fiber bread with seeds and oat flakes

👉 Good for ± 22g of protein and extra fiber

2. Banana bread with extra seeds

View the full recipe here .

3 slices of homemade sugar-free banana bread

👉 ± 17g protein, full of healthy fats and fiber

3. Collagen oatmeal with nuts and seeds

1 serving of vanilla collagen oatmeal
Unsweetened almond milk, chia seeds, almond flakes

👉 ± 20g protein, ideal for your skin, hair and muscles

Or try this oatmeal cake with vanilla collagen!

4. Yogurt bowl with granola and peanut butter

200g Greek yoghurt
2 tablespoons sugar-free granola
1 tablespoon peanut butter

👉 Good for ± 25g of protein and deliciously filling

Our favorite products for a protein-rich breakfast

At Arthur's Breakfast Box we are happy to help you with nutritious, easy and tasty products. These five toppers fit perfectly in a protein-rich diet:

🥣 Oatmeal with vanilla & collagen

A unique mix of fine oatmeal, vanilla and collagen. Without added sugars, but with ± 13g protein per portion.

🍞 Omega 3 bread mix

Full of fibre-rich psyllium fibres, seeds, kernels and oat flakes. Combine with protein-rich toppings or a fried egg.

🍌 Sugar-free banana bread baking mix

Made with no added sugars, full of oats, whole spelt flour and nuts. Combine with nut butter or a handful of seeds for extra protein.

🥜 Peanut Butter

Rich in proteins and good fats. 100% natural. Perfect as a topping or in your smoothie.

💪 Protein Bundle

A selection of all our protein-rich toppers, conveniently bundled to start your day strong.

Common mistakes when eating a 'healthy breakfast' ❌

❌ Too little protein

A banana and a sandwich is not a full breakfast if you want to lose weight. You need proteins to stay full for a long time.

❌ Too many fast carbohydrates

Breakfast cereals, fruit juice or rusks cause a sugar spike and an energy dip later in the day.

❌ Low fat = not always better

Full fat yoghurt contains more proteins and fats that fill you up. 'Light' often means: more sugar or artificial additives.

How to plan a high protein breakfast?

📌 Combine these three pillars:

Protein source : eggs, Greek yogurt, skyr, cottage cheese, collagen oatmeal, peanut butter
Fiber source : whole wheat bread, chia seeds, oatmeal, granola
Healthy fats : nuts, seeds, avocado, peanut butter

A quick guideline? At least 20g protein + 8g fiber per breakfast . That way you stay full until lunch.

Scientific evidence 📚

Research shows that protein at breakfast:

Regulating appetite
Lowering ghrelin levels (hunger hormone)
Reduce fat mass faster with a calorie deficit

👉 Want to read more? Check out these resources:

Conclusion: start your day with power 💥

A protein-rich breakfast helps you start your day with more energy, less hunger and better focus. And it really doesn't have to be boring or complicated.

👉 With our protein bundle or products such as collagen oatmeal , banana bread and peanut butter , you can put together a top breakfast in 5 minutes.

Are you joining us for a strong start?