High Protein Breakfast Ideas
Here’s a few tips to ensure your body is getting what it needs:
🍳 Protein
Keeps blood sugar steady & reduces cravings
Supports metabolism & lean muscle for fat loss
Builds hormones & neurotransmitters for mood + stress
🌿 Fiber
Slows blood sugar spikes to keep energy stable
Supports digestion + estrogen balance
Feeds gut bacteria for better mood, immunity, and digestion
⚡️ Minerals & Micronutrients
Support adrenal & nervous system function
Fuel metabolism + thyroid + hormone production
Boost cellular energy to prevent afternoon crashes
Easy, No-Cook Options
1. Protein Yogurt Mineral Bowl
Ingredients:
¾–1 cup full-fat Greek yogurt or coconut yogurt
1 scoop clean protein powder (no added sugars)
1 tbsp hemp hearts
2 tbsp chia seeds
½ banana or kiwi (potassium)
Sprinkle sea salt
Optional: cinnamon +
2. Cottage Cheese Fruit + Seed Bowl
Ingredients:
1 cup cottage cheese
¼ cup blueberries (or any berry)
1 tbsp ground flax
1 tbsp pumpkin seeds (zinc, magnesium)
Sprinkle sea salt
Drizzle raw honey (optional, unrefined)
3. Avocado + Tuna Protein Plate
Ingredients:
½ avocado (potassium)
1 can tuna in olive oil or water
Sea salt + lemon
Side: cucumber + cherry tomatoes
Make-Ahead / Grab-N-Go
4. Overnight Protein Oats
Ingredients:
½ cup rolled oats
1 scoop protein powder
1 tbsp chia
1 tbsp nut butter (organic)
¾ cup milk or unsweetened almond milk
Sea salt, cinnamon, crushed walnuts
5. Egg + Veggie Muffins
Ingredients:
8 eggs
1 cup spinach
½ cup bell pepper
¼ cup onion
½ cup cooked quinoa (fibre + minerals)
Sea salt, garlic, oregano
Bake: Combine in a bowl and whisk. Pour into greased muffin tins. Bake at 350°F / 20-25 mins.
6. Chia-Flax Protein Pudding
Ingredients:
3 tbsp chia seeds
1 tbsp ground flax
1 scoop vanilla protein
1 cup almond or coconut milk
Sprinkle sea salt
Berries + coconut flakes
Grab-‘n-Go Real-Food Wraps/Handhelds
7. Seafood + Avocado Wrap
Ingredients:
Nori sheet or large lettuce leaf
Smoked salmon (or any lean protein - chicken, turkey, shrimp)
¼ avocado
Cucumber, sprouts
Sea salt + squeeze lemon
Add: sprinkle sesame seeds for minerals.
8. Hard-Boiled Eggs + Fruit + Nuts Box
Ingredients:
2–3 boiled eggs
1 apple or kiwi
2 tbsp almonds or Brazil nuts (selenium)
Sea salt packet
Home-Cooked Nourishing Meals
9. Mineral-Rich Breakfast Hash Bowl
Ingredients:
1 cup diced sweet potato
2 eggs (or turkey sausage)
Spinach or beet greens
¼ avocado
Sea salt + garlic
Optional: sauerkraut for gut support
10. Turkey Breakfast Patties + Greens
Sausage mix:
1 lb lean ground meat
1 tsp sea salt
½ tsp sage, thyme, garlic powder
1 tbsp grated apple (natural sweetness)
Serve with:
Sautéed kale or zucchini in olive oil
Squeeze lemon + hemp seeds