How to get 40g of protein for breakfast

January 3, 2026 •

3 min read

According to a 2018 study, spreading protein intake evenly throughout the day can be more beneficial for muscle protein synthesis than consuming most of it in a single meal. This guide shows you how to get 40g of protein for breakfast, helping you hit your daily goals and start your day strong.

Quick Summary

Achieve a 40g protein breakfast with simple and effective strategies. Learn about recipes using eggs, Greek yogurt, and protein powder, along with plant-based options and practical tips for busy mornings.

Key Points

Start your day strong: A high-protein breakfast helps you feel full longer and provides sustained energy, preventing mid-morning crashes.
Meal prep saves time: Prepare items like overnight oats or egg muffins in advance to guarantee a high-protein breakfast on busy mornings.
Eggs and dairy are excellent sources: Combine eggs, Greek yogurt, or cottage cheese to easily reach the 40g protein target in one meal.
Protein powder boosts intake: For a quick and easy solution, add a scoop of protein powder to your smoothies or oatmeal.
Plant-based options abound: Vegans can combine tofu with beans and nuts to create a protein-packed morning meal.
Don't overlook leftovers: Incorporate cooked lean meats or lentils from dinner into your breakfast for a fast protein boost.

Why a High-Protein Breakfast Matters

Starting your day with a substantial amount of protein, such as 40 grams, offers significant health benefits. Protein helps increase satiety, meaning you feel full and satisfied for longer, which can prevent mid-morning snacking and help with weight management. A high-protein breakfast also provides a steady release of energy, avoiding the crash associated with high-sugar, high-carb meals. For those focusing on fitness, adequate protein intake early in the day supports muscle repair and growth, especially after a morning workout.

High-Protein Breakfast Ideas (40g Target)

Reaching 40 grams of protein in one meal is achievable and can be delicious. Here are several recipe ideas that make it easy:

Scrambled Eggs with Turkey Sausage and Cottage Cheese: Scramble 3-4 large eggs (around 6g protein each) and mix in 1/2 cup of low-fat cottage cheese (14g protein). Serve with two turkey sausage links (approx. 10g protein) for a complete meal. Total protein: 48g.
Greek Yogurt Parfait with Toppings: Start with 1 cup of plain, non-fat Greek yogurt (23g protein) and stir in one scoop of protein powder (20-25g protein). Layer with nuts, seeds, and berries. For additional protein, use a high-protein milk substitute like Fairlife milk when mixing.
Chocolate Protein Overnight Oats: Mix 1/2 cup rolled oats, 1/3 cup Greek yogurt, 1 scoop chocolate protein powder, 1 tbsp chia seeds, and 1/2 cup Fairlife milk in a jar and refrigerate overnight. Top with nut butter or hemp hearts for extra protein. Total protein: ~40g.
High-Protein Breakfast Burrito: Scramble 3 eggs with 1/2 cup black beans (8g protein) and 1/4 cup shredded cheese. Add cooked lean meat like turkey or chicken sausage (10g protein) before wrapping in a large tortilla. Total protein: ~40g.

Plant-Based Options for 40g of Protein

Vegans and vegetarians can easily hit this protein target with some strategic food combining.

Tofu Scramble with Lentils: Crumble 1/2 block (7oz) extra-firm tofu (20g protein) and sauté with vegetables and spices. Mix in 1/2 cup cooked lentils (9g protein) and 1/4 cup nutritional yeast (8g protein) for a savory, high-protein meal. Total protein: ~37g. Use a small amount of a plant-based protein powder or hemp seeds mixed into a side dish to top up.
High-Protein Quinoa Bowl: Cook 1 cup of quinoa in a plant-based protein milk. Combine with 1/2 cup black beans, mixed nuts (almonds, walnuts), and seeds (hemp, pumpkin). Total protein: ~40g.

Creating a 40g Protein Breakfast with Ease

For many, the biggest obstacle is time. Here are some tips for making your high-protein breakfast a reality even on the busiest mornings.

Meal Prep is Key: For recipes like overnight oats or egg muffins, prepare them the night before or as part of a larger weekly meal prep. This saves significant time in the morning.
Leverage Protein Powder: A quick and easy solution is to incorporate a scoop of protein powder into smoothies, oatmeal, or baked goods. It provides a concentrated protein source without much effort.
Utilize Leftovers: Don't limit breakfast to traditional morning foods. Leftover cooked chicken, turkey, or lentils from dinner can be a quick and easy protein source to add to eggs or a breakfast hash.

Comparison of High-Protein Breakfast Sources


Food Source	Serving Size	Approximate Protein (g)	Additional Benefits
Greek Yogurt	1 cup, plain, non-fat	23	Probiotics for gut health, calcium
Protein Powder	1 scoop	20-25	Highly concentrated, versatile, convenient
Eggs	3 large	18	High-quality complete protein, essential nutrients
Cottage Cheese	1/2 cup, low-fat	14	Casein protein for sustained release, low calorie
Tofu	1/2 block (7oz), extra-firm	20	Complete plant-based protein, low in saturated fat
Black Beans	1/2 cup, cooked	8	High in fiber, supports digestion
Lentils	1/2 cup, cooked	9	Excellent source of fiber and iron
Fairlife Milk	1 cup	13	Higher protein and calcium than standard milk

Conclusion

Achieving a 40g protein breakfast is more accessible than you think and offers a powerful way to enhance your health and fitness goals. Whether you prefer a quick smoothie, a hearty burrito, or a prepped overnight oats, integrating a higher protein intake into your morning routine can lead to increased satiety, stable energy, and better muscle support. The key is to plan ahead, be creative with your ingredients, and remember that breakfast can include a wide variety of protein sources to keep your meals interesting and delicious. For more specific protein recommendations based on your body weight and activity level, consulting resources from reputable sources like Examine.com or a registered dietitian is always a great idea for personalized guidance.

Authoritative Sources

: https://examine.com/guides/protein-intake/

Frequently Asked Questions

For many, especially those who are active or trying to build muscle, 40g is an effective amount to start the day. Protein needs vary by weight and activity level, but consuming a substantial amount like 40g is well within healthy limits for most people.

The best type depends on your dietary preferences. Eggs, Greek yogurt, cottage cheese, and lean meats are great animal-based sources. For plant-based options, consider tofu, lentils, nuts, seeds, and protein powder.

If eggs aren't your preference, try a large Greek yogurt parfait mixed with protein powder, make a high-protein breakfast burrito with black beans and sausage, or create a plant-based tofu scramble.

Yes, a high-protein breakfast can aid in weight loss. Protein promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day and curb cravings.

Vegetarians can achieve 40g by combining foods like Greek yogurt with protein powder, creating a quinoa bowl with beans and seeds, or making a tofu scramble with nutritional yeast.

Yes, protein powder is a very convenient and effective way to increase your protein intake quickly. It can be added to smoothies, oatmeal, or other breakfast recipes to help you meet your 40g goal.

To make a breakfast burrito high in protein, use ingredients like multiple scrambled eggs, turkey sausage, cooked beans, and cheese. Opt for a high-fiber tortilla to increase satiety as well.