3 Steps to Make a Protein-Packed Breakfast

1. Choose your main protein source

Egg whites, chicken breast, ham, tofu, the choice is yours — there’s no right or wrong when choosing your main protein. Most proteins are flexible with what sauces and veggies you pair them with, so choose what’s easiest to prepare and what you enjoy most. If you’re using tofu, keep in mind you’ll have to use more to hit your protein targets since it’s mostly made of carbs & fats, which means you’ll have to pull back on your other ingredients. Also, if you’re using egg whites, try adding in whole eggs, too — that’s where most of the micronutrients are!

2. Mix and match “support” proteins

Have you heard of “incomplete” proteins? These are typically plant-based ingredients like wheat, beans, veggies, etc., containing some but not all essential amino acids. Most plants contain protein in small amounts, so combining foods with complementary amino acids (like grains + legumes/nuts) allows you to add extra protein to your breakfast or reduce the amount you need of your main protein source. Rice, burrito, & beans don’t just form the base of a great on-the-go breakfast — they help round out your meal and ensure you hit your protein targets. Check out different combos of complementary amino acids and try out some simple, fun new recipes!

3. Assemble

A few store-bought sauces and condiments go a long way. Hot sauces, salsa, unsweetened jams — there are tons of low-cal and healthy options that can tie breakfast together in an instant. It might seem obvious, but don’t sleep on this! It’s worth testing out more options and sleuthing to find a few go-tos that make it easy to enjoy breakfast without spending tons of time on prepping other ingredients. If possible, try to batch-prep multiple breakfasts you can reheat on successive days (breakfast sandwiches can be easily heated up in a toaster oven), but if you focus on the essentials, even single-day prep should be much faster if you follow the rest of this guide.

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