How to Ensure You Get Enough Protein In Your Breakfast

Educogym Blog How to Ensure You Get Enough Protein In Your Breakfast

When you eat enough protein during breakfast, it affects your body all day long. But, most of us eat the majority of our protein for dinner, but according to the American Society of Nutrition, it makes a difference to consume protein throughout the course of a day.

That’s because our body can only metabolize about 25 to 40 grams of protein at a time (depending on individual factors including body size). The daily recommended intake of protein for healthy adults is about 0.8g per kg of body weight. However if you exercise regularly or you’re older, the amount jumps to more than 2g per kg.


One of the easiest ways to consume protein is by eating meat, poultry, fish, eggs, or dairy products.

These are considered first class proteins. A general rule of thumb is that one portion = the size of a deck of playing cards. However, there are plenty of delicious plant-based sources of protein!


  • Cooked legumes – 1 cup (180 grams) of cooked beans/lentils has up to 17 grams of protein
  • Soy – 1 cup (90 grams) of edamame contains 17 grams, while 3 oz (85 grams) of tofu has 7 grams.
  • Grains – 1 cup (185 grams) of cooked quinoa has 8 grams of protein, and 1 cup (230 grams) of oatmeal, 4 grams
  • Nuts & Seeds – 1 oz (30 grams) of hemp seeds contains 9 grams of protein while chia seeds contain 5 grams. There’s about 7 grams in 2 tablespoons of nut butter.
  • Cooked vegetables – 1 cup (180 grams) of spinach contains 5 grams; while 1 cup of broccoli (150 grams) contains 2 grams.


Whenever possible, it’s a good idea to get your nutrition from whole foods and not supplements. Whole foods contain more nutrients your body needs (like fiber, vitamins, minerals, plant compounds, and more). Plus, whole foods can help keep you feeling fuller, longer.

The problem: it can be challenging to get enough protein – especially at breakfast if you don’t have time to cook. That’s when you might think about supplementing with protein powder.

If you’ve ever felt overwhelmed or confused about which protein powder is the best fit for you, you’re not alone!

There are hundreds of different options on the market – and they all use different sources of protein, not to mention all of the other ingredients that are added!

Choosing the right one for YOU will depend on your goals and tastes. If you have questions, check with a coach or nutritionist.

NOTE: Some protein powders can actually be complete meal replacement drinks because they also contain carbohydrates and fats. Be sure to check the label!


  • Casein protein – a slow releasing protein with a calcium content (our favourite for it’s range of health benefits and waist slimming effects).
  • Soy protein – a popular plant-based option.
  • Egg protein – a slow-releasing, high quality protein.
  • Brown Rice protein – an affordable plant-based protein that has a mild flavour.
  • Pea protein – another plant-based option that’s generally economical.
  • Hemp protein – a plant-based choice that’s high in omega-3 fatty acids.

We have designed a protein-packed-breakfast recipe guide that includes 7-Day Breakfast Planner to help you get started right. You can get your free copy here.

How do you ensure that you take enough protein in your breakfast, do let us know in the comments below.


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