Whether you’re hitting the gym or just trying to stay fuller for longer, getting enough protein in your meals can make a real difference.
It helps keep energy levels steady, supports muscle health, and stops those mid-afternoon snack cravings. And the best part? It doesn’t have to mean eating plain eggs. There are so many quick and easy options out there, from high-protein yoghurts to speedy omelettes. Plus, you can still enjoy weekend treats like protein pancakes, because balance is key.
Whatever your taste, the ES Best Shopping team spoke with dietitian Dr Carrie Ruxton and Sophie Bertrand, a nutritionist from glucose monitor brand Lingo, about why protein-packed breakfasts are key to your day and how to enjoy them sensibly.
Why is a protein-rich breakfast important?
Bertrand explains: “As we age, we need more protein to help support and maintain muscle mass. As well as helping us to build and repair muscle, adequate protein helps to make hormones and enzymes and is associated with improved metabolic health. Unfortunately, so many people tell me they aren’t consuming enough protein throughout the day, particularly at breakfast time. A protein-rich breakfast has been shown to better support muscle health, weight management, energy expenditure, feelings of satiety and glucose regulation. It can also help curb cravings later on in the day.”
How do you boost protein intake in the morning?
“Make protein the star of the show. Try scrambling some eggs on wholemeal toast with some avocado or making a veggie omelette. Greek yoghurt is also a great source of protein, to which you can add some nuts and berries,” says Bertrand.
She also advises to try and limit simple carbs and sugary foods like your standard cereals at breakfast time as these are more likely to spike your glucose levels and can give you that post-meal slump. Focusing on protein, fibre and healthy fats can help keep your glucose levels steady and give you the energy needed to get through the day.
Why are eggs a good choice?
Dietitian Dr Carrie Ruxton reveals: “Eggs deserve to be badged as a ‘healthy protein’. One medium egg delivers just 66 calories – less than a banana – as well as 6 grams of high-quality protein, making it especially nutrient-dense. That’s a small contribution to daily calories but a big contribution to protein, vitamins and minerals. The high-quality protein in eggs supplies all essential amino acids, proven to support appetite control to stop you from reaching for junk food throughout the day. That’s why there’s always room for eggs on the menu, whether it’s a quick, tasty breakfast or energy-boosting lunch.”
Plus, they’re completely safe to be eaten raw or runny, even for vulnerable groups like pregnant women and babies, as long as they have the British Lion mark, which guarantees they’ve been produced to the highest food safety standards. A moderate intake of seven to 14 eggs a week (in the context of a varied and balanced diet) would be beneficial for most people. “And since eggs protect and support muscle mass, according to studies, they could help dieters maintain lean body tissue, which is vital for maintaining metabolic rate,” she adds.
After recently testing out the Lingo glucose monitor, I discovered that protein-rich breakfasts helped me stay fuller for longer and kept me energised for my workouts and days in the office. I tried a range of options, from quick grab-and-go meals to those I could enjoy on the weekend.
For this article, I assessed taste, protein content, and ingredient quality to find the best options for different lifestyles. Whether you’re after clean, single-ingredient foods like my go-to egg whites on sourdough, protein-packed additions for pancakes, or something easy to grab and take with you, here are some of the best protein breakfast foods I found.
