Every man needs protein at breakfast. In fact, consuming roughly 30 grams at your morning meal will optimize muscle growth, and help keep you full until lunch.
Perhaps that’s because a high-protein breakfast often means one that’s built around eggs. Lots of them.
And while we love eggs, not every guy does-especially not day after day after day. Looking for other options? Try these 10 new ways to pack more protein into your morning.
Protein Bagel & LoxRecipe from Michael Roussell, Ph.D., Men’s Health nutrition advisor
Toast a P28 High-Protein Bagel (you can buy these at Wegmans or online here). Top with 2 Tbsp reduced fat cream cheese, 3 oz smoked salmon, and red onion and capers to taste. Makes 1 serving.
614 calories, 82g protein, 28g carbs (4g fiber), 21g fat
Cranberry Nut OatmealRecipe from Michael Roussell, Ph.D., Men’s Health nutrition advisor
5 scoops vanilla whey protein ½ cup unsweetened dried cranberries 1 cup slivered almonds 2 cups steel cut oats, rinsed 5 cups water 2 pinches of salt Unsweetened vanilla almond milk (optional)
1. Add cranberries, oats, and water into rice cooker. Turn on rice cooker.2. Once the rice cooker has finished, stir in 2 pinches of salt, slivered almonds, and vanilla whey protein. Add unsweetened vanilla almond milk to achieve desired texture (optional). Makes 5 servings.
508 calories, 35g protein, 60g carbs (9g fiber), 15g fat
Protein-Spiked Yogurt ParfaitRecipe from Michael Roussell, Ph.D., Men’s Health nutrition advisor
Stir half a scoop of vanilla whey protein powder into a cup of plain Greek yogurt. Top with ½ cup frozen mixed berries, 2 Tbsp sliced almonds, and 1 tsp ground flaxseeds. Makes 1 serving.
361 calories, 32g protein, 21g carbs (4g fiber), 18g fat
Avocado Toast With Smoked Salmon Recipe from Chris Mohr, Ph.D., R.D. and Men's Health Nutrition Advisor
2 hearty slices of bread, toasted4 oz smoked salmon 1/2 avocado, mashedSprinkle of sea salt
1. Place bread in a toaster or toaster oven.2. While toasting, mash half of an avocado in a separate bowl.3. Top toast with avocado, smoked salmon and sprinkle of sea salt.
478 calories, 21g of protein, 42.2g of carbohydrates (10.75g of fiber), 21g of fat
Crustless Breakfast "Pizza"Recipe from Chris Mohr, Ph.D., R.D. and Men's Health Nutrition Advisor
1 cup cottage cheese1 TBS pesto1/2 cup cherry tomatoes, halved1 tsp Balsamic vinegarSprinkle salt and pepper, to taste
1. Scoop one cup of cottage cheese in a bowl.2. Top with one tablespoon of pesto and cherry tomatoes.3. Drizzle with balsamic vinegar and sprinkle salt and pepper
280 calories, 26.62g of protein, 17g of carbs (12g of fiber), 12g of fat
Apple Cinnamon Dutch Oven PancakesRecipe from Robert Irvine, host of Food Network’s Restaurant Impossible and author of Fit Fuel: A Chef’s Guide to Eating Well, Getting Fit and Living Your Best Life.
6 eggs, beaten½ cup whole milk2 scoops chocolate protein powder½ tsp baking powder¼ cup flour2 Tbsp sugar1 tsp cinnamonPinch of salt2 Tbsp clarified butter2 apples, peeled, cored, and sliced
1. Preheat your oven to 350°F. In a medium-sized bowl, combine the eggs, milk, protein powder, baking powder, flour, sugar, cinnamon and salt. Mix until smooth and set aside.2. In an oven-safe nonstick or a cast-iron skillet over medium heat, melt the clarified butter. Add the apples and cook, stirring frequently, until lightly caramelized, 8 to 10 minutes.3. Pour the batter over the apples and bake in the oven until puffed and cooked through, 30 to 40 minutes. Serve immediately. Makes 2 servings.
663 calories, 43g protein, 53g carbs (4g fiber), 31g fat
Almond Apple Spice Muffins Recipe from Michael Roussell, Ph.D., Men’s Health nutrition advisor
2 cups almond meal4 scoops vanilla protein powder4 whole eggs1 cup unsweetened applesauce½ stick butter1 Tbsp cinnamon1 tsp all spice1 tsp cloves2 tsp baking powder
1. Preheat oven to 350 degrees. Melt butter in microwave (about 30 seconds on low heat).2. Thoroughly mix all the ingredients in a bowl. Spray muffin tin with cooking spray or use cupcake liners.3. Pour mix into muffin tins, making sure not to overfill (about 3/4 full). This should make 10 muffins.4. Cook for 12 minutes. Makes 5 servings.
484 calories, 40g protein, 16g carbs (5g fiber), 31g fat
Vanilla Orange Protein PancakesRecipe from Anna Sward, author of The Ultimate Protein Pow(d)er Cookbook
1 medium ripe banana1/4 cup vanilla whey protein powder1 Tbsp coconut flour1/2 cup egg whites1 Tbsp almond butter1 Tbsp orange zest1/2 tsp baking sodaCoconut oil1 orange2 Tbsp slivered almonds
1. In a blender or food processor, combine all the ingredients. Add 1 Tbsp coconut oil to a non-stick pan over medium-high heat.2. Ladle batter into 3-inch pancakes and immediately lower the heat to medium. Cook until bubbles appear on the surface of the pancakes, about 1 minute. Flip and cook until golden brown, 1 to 2 minutes. Repeat with additional coconut oil and batter, if needed. Serve with sliced oranges and slivered almonds. Makes 1 serving.
533 calories, 46g protein, 55g carbs (12g fiber), 19g fat
Chocolate Cherry Super Shake Recipe from Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition
12 oz water2 scoops chocolate whey protein2 cups of sweet dark cherries, pits removed1 fistful spinach1 Tbsp walnuts1 Tbsp ground flax1 Tbsp dark cocoa powder
530 calories, 56g protein, 47g carbs (9g fiber), 13g fat
Muscle Gruel Recipe from Michael Roussell, Ph.D., Men’s Health nutrition advisor
½ cup hemp seeds2 cups sprouted grain cereal¼ cup chia seeds¾ cup slivered almonds5 cups plain, low fat kefir½ cup water
1. Mix all dry ingredients together in a bowl.2. Mix dry ingredients with kefir and cold water. Stir and let sit for about 10 minutes, allowing the chia seeds time to expand so it becomes the consistency of porridge. Makes 5 servings.
478 calories, 27g protein, 54g carbs (12g fiber), 19g fat