blah, blah, blah, start the day with a lot of protein so you’ll actually hit your daily protein goal, blah blah blah.
Let’s be honest: if you’re reading this article, I’m gonna assume you’re already sold on getting in enough protein.
If you’ve put any effort into it, you’ve probably noticed that it’s damn hard to get in enough protein, especially without eating so many calories that you feel bloated!
So let’s move past all that and just jump right into 3 different breakfast combos that keep the calories low and help you CRUSH your daily protein goals!
We need multiple foods in here that are at or better than the golden “10:1 ratio” that we’ve spoken about in other content. That allows us to have plenty of calories left for the rest of the day, with a massive chunk taken out of our protein numbers.
Here are the 3 options with basic calorie/protein ratios shown:
- The Classic
- Bottoms Up
- On-the-Go
The Classic – This one is my go-to when I’m at home and need to get breakfast ready for our kids as well.
- Chicken Sausage – I make a bunch in a pan for me, my wife, and my kids. Everyone likes and eats it, and the macros are solid. 3-5 links.
- Yogurt – tons of options here above the 10:1 ratio
- Slate Coffee drink – Caffeine? Good. Protein? Goooooood.
- Fruit – I like fruit
Calories: 375 /// Protein: 46g
Bottoms Up – For those who say that they don’t have a big appetite in the morning, let’s switch everything to liquid so you can still crush those protein numbers! (Also, PLEASE get some fiber in during your later meals if you choose this option)
- Choccy PB Coffee Protein Drink – my go-to for years. I actually make this with decaf coffee so I can have it whenever. I love my caffeine, I just get it elsewhere.
- Ingredients: Coffee, 2 Tb PB Powder, 1 scoop Choccy PB Protein Powder
- Chobani Drink – I can slam one of these in literally 5 seconds. Shut the fuck up about “I’m not hungry in the morning”. Eyes to the sky and slam the damn thing.
Calories: 360 /// Protein: 50g
On-the-Go – If you’re not prepping food for kids and you’d rather get your brekky in quickly, then a little prep work is your friend. I make these frozen brekky sandwiches in batches of 12. Super easy to make, and reheat.
This is essentially the same as “The Classic” with the sammy subbed in for the chicken sausage. That means this will be a more filling brekky, but if you’re opting for on-the-go, that typically means you have limited time for lunch as well. This gives you some more calories early on, and allows for a lighter, streamlined lunch, depending on your needs
- Frozen Protein Brekky Sammy – you can quick heat this in the microwave, or do it “fancy style” with a toaster oven, reg. oven, or even an air fryer.
- Slate Coffee Drink – same as above
- Yogurt – same as above
- Fruit – same as above
Calories: 640 /// Protein: 65g
All of these options are CRAZY easy to pull off.
If you are going to tell me that you’re serious about any health/fitness/performance/physique goals, you need to show me that you’re serious about getting enough protein in.