Learn the secret hack to make a breakfast that actually keeps your hunger at bay and your mind focused! It’s so easy as a busy parent to grab the leftover pancake and granola bar from your kids’ plate for breakfast. However, this is a sure-fire way to crash and burn. Instead, use this one technique.

Have you been struggling to actually stay FULL from your breakfast? Rocking a healthy meal like oatmeal in the morning but still needing a pick-me-up by 9 am?
It’s really common for moms to feel like they can’t nail down an eating schedule and they’re just perma tired. And though so many parents just grab the leftover food from kids’ plates, even those of us who try to make something for ourselves end up ravenous too soon after.
As a Certified Nutrition Coach, when clients come to me with this problem the cause is normally simple: you’re not eating enough protein for your first meal!
Regardless of whether you use intermittent fasting or enjoy a meal first thing, if you’re hungry within 90 minutes of breakfast, your breakfast was low in protein.
When it comes to our morning meal, a sugar-laden, or heavy-carb meal won’t cut it in terms of long-term focus, energy, and satiety. A protein-packed meal like this pancake in a bowl is what you need. This is just one of the benefits of a high-protein diet.
And for those of you who do include protein at their first meal, the issue could just be that it’s not enough.
How Much Protein to Eat for Breakfast
Though this will vary from person to person and depending on your personal eating habits, I find my clients thrive the most when they have 30 grams or more protein for breakfast.
Since this is a hefty amount of protein, know that something like 2 eggs just won’t cut it. Protein needs to be the main focus of the meal, and you may need to mix and match. Learn more about how to eat more protein each day.
How To Eat More Protein At Breakfast
The first thing you need to do is amp up your protein in whatever you’re already eating. Meaning, add-ins don’t create all new meals.
If you have eggs for breakfast, try adding ½ cup of egg whites with them. Each egg contains about 7 grams of protein whereas egg whites contain 12 grams per ½ cup. You could also add some chicken or beef into your eggs like this chicken omelet or egg and beef scramble.
Doubling up on servings (so long as calories stay in check) can work too. Personally, I eat 2 servings of this carnivore casserole. Adding and extra scoop of vegan protein powder or collagen powder to your smoothie can work too.
The biggest struggle people have is that we tend to want to complete the meal when in reality we just need to add more protein. If you make something like baked yogurt and it’s not enough, it’s okay to eat meatballs, chicken bites, or hardboiled eggs on the side. It doesn’t have to “match”.

What To Expect When You Eat More Protein
A high protein breakfast is a game changer! Below are a few things you can expect:
- Less hunger- stay full throughout the morning.
- More energy – you won’t have a fun sugar crash to deal with
- Increased focus- when all your mental capacity isn’t on how hungry you are you can focus better.
- Faster metabolism – it takes your body WORK to break down protein so eating more actually helps your metabolism fire up.
On top of that, having so much protein at breakfast is a great way to kick off your day to eat 100 grams or more of protein, you’ve already got 30 grams out of the way.
High Protein Breakfast Ideas
Below are some amazing high protein breakfast ideas. For the ones that aren’t over 30 grams, look for opportunities like spicy meatballs, air fryer steak bites, extra collagen powder, or Greek yogurt to add in more grams.
- 3 Ingredient protein pancakes (30 grams protein)
- Apple pie baked protein oatmeal (16 grams protein)
- Peanut butter baked oats (22 grams protein)
- Pumpkin overnight oats (17 grams)
- Carnivore casserole (30 grams protein)
- Protein chia pudding recipes
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