Breakfast protein, beyond eggs
Choose a protein food first, then add the fruit, grain or vegetables you enjoy. These are meal ideas, not equal-protein swaps. Check your product and portion if you are comparing grams.
Food ideas and checks
- Yogurt bowl
- Plain Greek yogurt with oats and berries. Protein varies by yogurt style and serving.
- Tofu scramble
- Crumble tofu with tomatoes; serve on toast. Use the tofu label for the portion you cook.
- Cottage cheese toast
- Add sliced tomato or fruit. Compare sodium as well as protein.
- Overnight oats
- Soak oats in milk or a fortified soy drink. Plant drinks differ in protein; read the carton.
- Bean breakfast wrap
- Warm beans in a tortilla with salsa. Canned beans keep preparation short.
- Lentils on toast
- Reheat leftover lentils and add herbs. Use cooked lentils when comparing food entries.
Sources
- Protein: food sources and the whole food package (Harvard Nutrition Source)