Get up and eat a high-protein vegetarian breakfast!

Research suggests 30+ grams of protein at breakfast will make you less hungry throughout the day. This is because there are favorable changes in the hormones and brain signals that control appetite.

The problem is, many of us skip breakfast because of our busy schedules. While others feel like it’s an easy meal to skip in effort to cut down on total calories for the day.

Counterintuitively, skipping breakfast is strongly correlated with weight gain.

University of Missouri Study

As a vegetarian bodybuilder, eating protein all day is a requisite to build the physique we desire. However, eating 30-40 grams of protein (give or take) is particularly important at breakfast.

A study conducted at the University of Missouri’s Department of Nutrition and Exercise Physiology, found that overweight teens who ate high-protein breakfast foods within 30 minutes of waking felt fuller longer.

They were also less hungry throughout the day compared to when they ate a low-protein breakfast or skipped the morning meal altogether. Eating high-protein breakfast foods also seem to reduce desire to snack among the participants.

There’s also overwhelming antidotal evidence that suggests a protein-rich breakfast will help you lose weight, build muscle, and leave you more energized.


High-Protein Breakfast Foods

You will notice that some of the recipes below have less than 30 grams of protein. Quick fix, just wash the meal down with a protein shake to make up the difference.

Tofu, Quinoa, and Spinach Scramble

Yield: 2 servings

Carbs: 27.5 | Fat: 14.5 | Protein: 21 | Calories: 317

  • 14-ounce package firm tofu, drained and cut into cubes
  • 1 tbsp coconut oil
  • 6 cups fresh spinach, chopped
  • 1 cup grape tomatoes, halved
  • 1 cup cooked quinoa
  • 1 lemon freshly squeezed
  • 1/2 cup fresh basil, roughly chopped
  • 1 tsp ground turmeric
  • flaky sea salt and freshly ground black pepper, to taste
  • 1/8 tsp ground cayenne pepper, optional

Pumpkin Spice Pancakes

Yield: 4 servings

Carbs: 65.5 | Fat: 9.5 | Protein: 17 | Calories: 397

*serving is 2 pancakes (4 tbsp of batter = 1 pancake)

  • 2 cup whole wheat flour
  • 6 large organic egg whites
  • ½ cup canned organic pumpkin
  • 4 tsp baking soda
  • ½ tsp sea salt
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 2 tbsp brown sugar
  • 2 cups almond milk
  • 1 tbsp coconut oil
  • 2 tsp vanilla
  • coconut oil for coating the pan

Quinoa Egg Salad

Yield: 4 servings

Carbs: 25 | Fat: 26.5 | Protein: 27.5 | Calories: 553

  • 4 cups cooked quinoa
  • 10 hard boiled organic large eggs, cubed or sliced
  • 4 tsp minced parsley
  • 2 ounce feta cheese
  • 4 tbsp pumpkin seeds
  • 2 tbsp organic olive oil
  • 3 tsp dijon mustard
  • 1 lemon, squeezed
  • 1 tbsp organic honey
  • flaky sea salt, as needed

Chipotle Black Bean, Quinoa, and Egg Skillet

Yield: 4 servings

Carbs: 36 | Fat: 19.5 | Protein: 17.5 | Calories: 383.5

  • 4 large organic eggs
  • 2 cups quinoa, cooked
  • 1 cup black beans, drained and rinsed
  • 2 ounce goat cheese
  • 1½ cups spinach
  • ½ cup cilantro
  • 1 coconut oil
  • 5 tsp chipotle powder
  • 1 lime, squeezed
  • ¼ cup water
  • 1 organic avocado, sliced or cubed
  • flaky sea salt, as needed

If you’re in a rush, grab two hard boiled eggs and a protein shake and run out the door. For more ideas for a high-protein veggie breakfast, check out “Protein-Rich Vegan Food Options.”

If you have a favorite recipe with high-protein breakfast foods, please share it with us!