Struggling to hit your protein goals? You're not alone - a lot of people underestimate how much protein they actually need to feel their best.
The idea that two eggs and a bit of toast will do the trick is pretty common - but the truth is, two eggs will only give you around 12 grams of protein. If you want to support muscle growth, have the energy to tackle the day, and keep your metabolism chugging along, you'll need to aim for at least 30 grams of protein in your breakfast.
How much protein do we need per day?
The amount of protein we need depends on body mass, lean body mass, net energy balance, and physical activity. The current Recommended Dietary Allowance (RDA) for protein is 0.8g per kg of body weight per day. This is the minimum amount necessary to meet essential amino acid requirements, establish nitrogen balance, and prevent muscle mass loss.
However, this guideline is often misinterpreted as the advised optimal intake. Over the last twenty years, it has become increasingly evident that diets higher in protein may offer significant benefits for general health, including muscle health.
The range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is more appropriate for active/exercising individuals. This value aligns with the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.
Even higher protein intakes (2.3–3.1 g/kg/d) are needed to maintain muscle mass when you eat less while physically active (i.e. intermittent fasting, dieting or while in negative energy balance due to increased training demands) or when you are ill or aging.
A good general goal is 30g of protein per meal.
Read more about daily protein requirements
Calculate your daily protein requirements (free calculator)
Why start the day with protein?
These simple breakfasts will help you feel fuller for longer, boost your metabolism, improve your mental focus, keep your blood sugars stable, and even enhance muscle repair and growth.
Try these quick and easy high protein breakfast options
Here are some simple, yet seriously satisfying breakfasts that'll deliver 30g of protein and set you up for a great day.
Protein Yoghurt Bowl
- 1 serve of Chief Collagen Protein (11g protein)
- 100g of yoghurt (10g protein)
- 1 Collagen Protein Bar (15g protein) crumbled on top - trust us, this is a game changer
- Total Protein: 36g
Protein Porridge
- 1 serve of Chief Collagen Protein (11g protein)
- 1 egg (6g) mixed with 1 cup of milk (8g protein)
- 1 cup of oats (6g protein)
- Total Protein: 30g
Protein Smoothie
- 1 serve of Chief Whey Protein (22g protein)
- 1 medium banana (1g protein)
- 150ml almond milk (1g protein)
- 1 cup spinach (2g protein)
- Total Protein: 30g
Protein Meat Lovers
- 1 Chief Beef Brisket Bar (18g protein)
- 2 hard-boiled eggs (12g protein)
- Total Protein: 30g
