Swaps for Protein Power: Breakfast

Swaps for Protein Power: Breakfast

Alex Brecher

Getting more protein can help you lose weight by keeping you full and satisfied. It can help stabilize blood sugar and prevent cravings, while keeping up your energy. Sometime, though, you may not be getting as much protein as you hoped, because other options can be easier or even more appealing. Here is some help in case you are falling short of your protein goals at breakfast.

Protein Omelets

Eggs are the quintessential protein breakfast, but do you really have time on a weekday morning to make yourself a fancy omelet? Hard-boiled eggs do the trick, but they can get boring fast. Enter: Protein Omelets. They have 15 grams of protein – more than the amount in two eggs – but only 3 grams of fat. Within minutes, enjoy your favorite flavor:

  • Bacon and Cheese
  • Southwestern
  • Vegetable
  • Vegetable and Cheese

Have it on its own as a 100-calorie breakfast, add extra cheese or some beans for more protein, or pair it with fruit or a whole grain wrap to add fiber.

Protein Cereal

When it comes down to it, breakfast may be synonymous with “cereal” for you. The only problem is that that comforting bowl of cereal may have only a fraction of the protein you need, while delivering nearly as many grams of sugar as you had hoped to have in a day!

Our solution is to choose Protein Cold Cereal. They are delicious, low in carbs and sugar, and full of the crunch and flavor you crave. Try lifelong favorites:

  • Honey Nut
  • Apple Cinnamon
  • Rich Cocoa
  • Cinnamon
  • Cinnamon Crunch

Eat them right from the bag – each packet is a single serving – or try them with milk, yogurt, or cottage cheese for a double protein punch. Add nuts or fruit to make your dream breakfast, both in terms of taste and in terms of nutrition!

Protein Oatmeal

Oatmeal has been the classic choice for a quick, warm, and hearty breakfast, but whomever came up with the idea forgot about protein. A regular bowl can have 30 grams of carbohydrates and 9 grams of sugar, and only 4 grams of protein. Protein Oatmeal can do the trick instead if you are looking for “quick, warm, and hearty” plus protein – each packet has up to 15 grams of protein and as little as 6 grams of carbohydrates and 0 grams of sugar. Try flavors such as:

  • Classic
  • Apple Cinnamon
  • Maple Brown Sugar
  • Peaches and Cream

These packets are perfect for breakfast at home or a hot breakfast at work – just add hot water. Have them on their own for 100 to 120 calories, or add more nutrients – try adding Peanut Butter Powder for protein, bananas or berries for antioxidants and fiber, or even creamy avocado for healthy fat and fiber.


A high-protein, low-carb diet can be challenging if you are one of those people who loves to start the day with toast – but fear not. You now have options, whether you choose Protein Rusk Bread or High-Protein Brown Bread. They are not only high in protein, but low in carbs and high in fiber, too. That means satisfaction without guilt. Try toppings such as:

  • Cottage cheese and sunflower seeds.
  • Peanut butter and strawberries.
  • Egg whites and tomatoes.

Starting your day off right can mean you are more likely to finish off right, and lose the weight you want. Make it easy to get a high-protein, low-carb, delicious breakfast, and you will have no reason not to eat right!