These days, there’s no nutrient talked about quite as much as protein. And with that boom in popularity, you’ve probably picked up on a few new creative ways to get enough of it in your diet. But what about for breakfast? Even if you aren’t exactly Ashton Hall, there's already so much that’s crammed into the morning that breakfast is often the first task where we cut corners. The meal is often relegated to a cup of coffee or granola bar. According to a 2024 Harris Poll, 15% of Americans don’t eat breakfast at all. While it’s possible to double up on your protein at lunch and dinner to make up for the lack of it at breakfast, registered dietitians say that, nutritionally speaking, it’s better to spread protein intake throughout the day, including getting a hefty amount at breakfast. It doesn’t have to be hard either. There are plenty of ways to get the protein you need in mere minutes. We spoke to experts about how best to do it. Why it’s important to get protein in the morning—and how much to aim for Not only is it crucial to eat breakfast, but according to registered dietitian and exercise physiology expert J.J. Mayo, the meal should be centered around protein. “The word ‘protein’ comes from the Greek word proteo, which means to come first,” he says. “So we’ve known for a long time that protein is the building block the body needs,” he says. Dr. Mayo points out that we wake up in the morning after not eating or drinking anything for at least eight hours. That means we need something in the tank to fuel the body and mind. Otherwise, he says blood sugar is going to drop, which can lead to low energy and a bad mood. Getting protein in the morning is important for both weight loss and muscle gain, says Max Deutz, a registered dietitian and the director of sports nutrition education in Colorado State University’s athletics department. According to a 2023 scientific study published in the journal Obesity, eating breakfast was associated with greater weight loss. Dr. Deutz says that this is because eating protein in the morning stabilizes blood sugar levels and provides satiety, reducing the likelihood of overeating later in the day. If you work out in the morning and your breakfast doubles as your recovery meal, Dr. Deutz says that same protein supports muscle growth. “Protein at breakfast takes on more importance if you are trying to build muscle because you’re trying to optimize that skeletal muscle remodeling,” he says. Protein is the building block of muscle and if you’re strength training, you need more of it to repair the tissue that’s broken down during workouts. How much protein should you aim to get at breakfast? While exact protein recommendations vary based on a person’s age, health goals, and activity levels, registered dietitian Nicole Feneli—who spearheads the wellness program for FLIK Athletics, a food service division dedicated to fueling professionals across the NFL, MLB, NBA and MLS as well as elite collegiate athletes—says a good goal to aim for is getting 30% of your overall protein at breakfast. “For example, a 150-pound person who is aiming for 1.2 grams per kilogram of protein would need about 82 grams of protein per day or 27 grams per meal,” she says. How exactly do you accomplish that? The below eight breakfast ideas will help you out.