Protein is essential for weight loss and building lean muscle. Starting the day with a protein-rich breakfast can help you feel full longer and avoid a mid-day slump. From savory egg-based dishes to sweet yogurt bowls, these 15 recipes have up 27 to grams of protein per serving — all under 440 calories.
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1. PROTEIN-PACKED OVERNIGHT OATS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 438; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 3mg; Sodium: 82mg; Carbohydrate: 58g; Dietary Fiber: 7g; Sugar: 23g; Protein: 21g
2. RASPBERRY CHIA PUDDING WITH ALMOND MILK AND FLAX CRISPS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 286; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 28g; Dietary Fiber: 17g; Sugar: 11g; Protein: 11g
3. PEANUT BUTTER BREAKFAST COOKIES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g
4. MANGO-PINEAPPLE YOGURT BOWL | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 334; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 32g; Protein: 16g
5. CAULIFLOWER-CRUSTED SPINACH FETA PIE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g
6. HIGH-PROTEIN CHAI SMOOTHIE BOWL | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 263; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 5mg; Sodium: 91mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 16g; Protein: 17g
7. OVEN-BAKED EGG WITH SPINACH & BACON | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 314; Total Fat: 26g; Saturated Fat: 8g; Monounsaturated Fat: 11g; Cholesterol: 241mg; Sodium: 419mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g
8. TOFU AND VEGGIE SAUSAGE SCRAMBLE WITH TURMERIC | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 191; Total Fat: 8.6g; Saturated fat: 0.5g; Monounsaturated fat: 4g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g
9. USE-WHAT-YOU-HAVE CRUSTLESS QUICHE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 173; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 259mg; Sodium: 290mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g
10. HIGH-PROTEIN PANCAKES WITH STRAWBERRIES | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 300; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 55mg; Sodium: 289mg; Carbohydrate: 47g; Dietary Fiber: 5g; Sugar: 24g; Protein: 16g
11. SMOKED SALMON SCRAMBLED EGGS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 297; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Cholesterol: 386mg; Sodium: 533mg; Carbohydrate: 2g; Dietary Fiber: 0g; Sugar: 2g; Protein: 24g
12. QUINOA EDAMAME EGG MUFFINS | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g
13. WARM KALE AND SWEET POTATO SALAD WITH VEGGIE SAUSAGE | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 241; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 310mg; Carbohydrate: 27g; Dietary Fiber: 5g; Sugar: 10g; Protein: 13g
14. STEEL-CUT OAT BREAKFAST RISOTTO WITH PEA PESTO | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 312; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 11mg; Sodium: 359mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g
15. FARRO AND SPINACH BREAKFAST SALAD | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 280; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 20mg; Sodium: 459mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 5g; Protein: 17g
16. CHAI SPICE SMOOTHIE BOWL WITH MANGO AND KIWI | MYFITNESSPAL’S RECIPES
Nutrition (per serving): Calories: 257; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 31mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 25g; Protein: 12g
17. SIMPLE GREEN PROTEIN SMOOTHIE | ELLE PENNER FOR MYFITNESSPAL
Nutrition (per serving): Calories: 285; Total Fat: 2g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 101mg; Carbohydrate: 58g; Dietary Fiber: 6g; Sugar: 42g; Protein: 14g
18. HEALTHY WHOLE-GRAIN AND SEED PANCAKES | LENTINE ALEXIS FOR MYFITNESSPAL
Nutrition (per serving): Calories: 338; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 102mg; Sodium: 470mg; Carbohydrate: 102g; Dietary Fiber: 5g; Sugar: 16g; Protein: 13g
19. FAST AND EASY INSTANT POT OATS | LENTINE ALEXIS FOR MYFITNESSPAL
Nutrition (per serving): Calories: 204; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 3mg; Sodium: 345g; Carbohydrate: 34g; Dietary Fiber: 4g; Sugar: 6g; Protein: 10g
20. PROTEIN-PACKED BREAKFAST BURRITOS | FIT FOODIE FINDS
Nutrition (per serving): Calories: 371; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 391mg; Sodium: 565mg; Carbohydrate: 21g; Dietary Fiber: 9g; Sugar: 3g; Protein: 27g
