8 Ways to Add Protein to Your Breakfast

Have you ever experienced increased heat in the body after a meal?  Your basal metabolic rate (BMR) increases after a meal or snack because your body uses energy to digest the foods you’ve eaten.  This rise begins just after you start a meal and peaks two to three hours later.  Depending on the type of food eaten and the size of the meal, the rise in your BMR can range between 2%-30%. (1)  Thirty grams of protein at breakfast will help start your day with an increase in metabolic rate. There are many things you can do to add protein to your breakfast. We’ve included a handful of ideas. Let us know how you are adding protein to your breakfast.


1. An egg has about 6 grams of protein. There are many ways to cook an egg.

2. One container of Greek yogurt typically has between 15 and 18 grams of protein. Mix in fruit and nuts for additional benefits and taste.

3. Cottage cheese has 26 grams of protein in one cup.

4. One cup of quinoa has 24 grams of protein. Mix it with yogurt, fruit, and nuts and you have a quinoa parfait.

5. An ounce of chia seeds has almost 5 grams of protein. Sprinkle it on yogurt or try one of these recipes.

6. Meal replacement shakes.

7. Add peanut butter to your toast, bagel, or pancake. You’ll get about 4 grams of protein with each tbsp. of peanut butter.

8. Banana Oat Protein Muffins {no flour or sugar added, 100 calories}. Find the recipe here.

Food Enzymes break down food for better absorption.   Each capsule will digest of minimum of 30 grams of protein, 30 grams of carbohydrates, and 20 grams of fats.

  • To break down proteins: betaine hydrochloric acid, pepsin, bromelain, papain, pancreatin
  • To break down starches: alpha amylase, pancreatin
  • To break down fats: bile salts, lipase, pancreatin


(1): IN.FORM Coach’s Manual

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