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Protein-Rich Breakfast
Fuel your day with a protein-rich breakfast for sustained energy, improved focus, and better overall wellness
Protein Breakfast Strategy
1
Aim for 20-30g Protein
Target 20-30 grams of protein in your first meal to support muscle health and sustained energy.
2
Complete Proteins
Choose complete proteins like eggs, Greek yogurt, or lean meats that contain all essential amino acids.
3
Timing Matters
Eat within 2 hours of waking up to break your overnight fast and kickstart your metabolism.
4
Balance with Carbs
Pair protein with complex carbohydrates for sustained energy and better nutrient absorption.
Benefits
Sustained energy throughout the morning
Improved mental clarity and focus
Better blood sugar regulation
Reduced cravings and overeating
Protein Sources
2 large eggs12g protein
Greek yogurt (1 cup)20g protein
Cottage cheese (1 cup)28g protein
Chicken breast (3 oz)26g protein
Protein powder (1 scoop)20-25g protein
Quick Recipe Ideas
- • Scrambled eggs with spinach and cheese
- • Greek yogurt parfait with berries and nuts
- • Protein smoothie with banana and almond butter
- • Overnight oats with protein powder
- • Avocado toast with smoked salmon
- • Cottage cheese with fruit and honey
Pro Tips
- • Prep breakfast ingredients the night before
- • Keep hard-boiled eggs ready for busy mornings
- • Batch cook protein sources for the week
- • Don't skip breakfast even if you're not hungry
- • Start with smaller portions if you're not used to breakfast
- • Include healthy fats for better nutrient absorption