Protein at Breakfast – is it important?

Breakfast isn’t for everyone. Some people can power right on through to lunch as if nothing has happened, politely declining the mid-morning office donut before eating their regular lunch. 

But for the rest of us who wake up feeling like they’re about to die of starvation each morning, breakfast is non-negotiable. And although it’s a good idea to include a good serving of protein at every meal and snack, this is doubly important at breakfast time, as this seems to have a lasting effect on our hunger levels and food choices throughout the day.  

Boring old Vegemite on toast or Corn Flakes are out. Bring your breakfasts kicking and screaming into 2019 with these upgrades:


Eggs are my favourite protein ball. They’re cheap, easy to cook, and provide some of the highest quality protein available. And don’t skip the yolk! That’s where all the good stuff is. Whether you scramble, poach or boil them, this incredibly versatile little bundle of joy will level up your breakfast in no time. 

Hemp Seeds

The nutritional profile of hemp seeds really is ridiculous. As well as providing a good hit of protein, they’re loaded with iron, magnesium, zinc, fibre, healthy fats and calcium. Throw them in your oats, or sprinkle them over your toast or yoghurt for a protein boost. 

Chia Seeds

Another protein-packed option to upgrade your breakfast is chia seeds. These little guys go great in oats, smoothies or sprinkled on cereal, and bring some healthy fats and fibre along for the ride.

Nut Butter

Apart from being a fairly disgusting sounding phrase, nut butters are another good way to sneak some more protein into your breakfast. Just be aware of portion size, as these are incredibly calorie dense, and can add up very quickly. Try and stick to natural varieties that don’t have any extra sugar or oils added.

Protein Powder

This is at the bottom of the list for a reason. All the other options give you a good hit of protein AND a heap of other nutrition in the way of healthy fats, vitamins and minerals, while protein powder just gives us protein (shocker). This isn’t bad, but it’s not exactly optimal. Save the protein powder for emergencies, and try and hit your protein goals through regular foods!