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Breakfast Foods That Are Healthy Sources of Protein

Benefits of adding protein to your breakfast

The importance of eating a diet rich in protein cannot be underscored enough. Protein is such a vital nutrient that the health and well-being of the human body suffers when it is lacking. Not only is protein essential to helping the body rebuild and restore itself, but a diet rich in protein aids in the building of muscle and bone.

Beginning each day by eating healthy sources of protein for breakfast is a great way to make sure your body gets off to a good start.

Additional health-pleasing benefits of protein include keeping the body feeling full longer, as well as staying energized. Protein literally takes longer for the body to digest than unhealthier sources of food, helping to keep pangs of hunger at bay. For people trying to either lose weight or maintain a healthy weight, increasing protein intake while decreasing bad fats has been proven effective.

Eggs - a healthy source of protein for breakfast

When it comes to including healthy sources of protein at the breakfast table, many people first think to add eggs to their meal. Eggs, a low-cost breakfast food that can be quick and easy to prepare, are an excellent source of protein and nutrients.

For those that are time-crunched in the morning, preparing hard-boiled eggs ahead of time makes including eggs at breakfast even that much more simple and quick.

Source of protein content for eggs: American Egg Board

EggGrams of protein

Whole egg


Egg White





According to the American Egg Board, eggs provide a very high quality of protein. It seems that the protein in eggs not only contains all the essential amino acids that humans need, but they do so in a "near-perfect pattern."

It's important to understand that there are two types of protein:

  • Complete protein
  • Incomplete protein

Proteins are made up of about twenty amino acids. Amino acids that are necessary for the body to build its own proteins are called essential amino acids and complete proteins contain nine of these essential amino acids.

Sources of complete protein include:

  • Eggs
  • Meat, fish and poultry
  • Other sources of animal protein

Even though incomplete proteins do not contain these nine essential amino acids, they still are necessary in the process of creating proteins and should be included in every diet.

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Sources of incomplete proteins include:

  • Fruits and vegetables
  • Grains
  • Nuts

Renowned cardiologist and television talk show host, Dr. Mehmet Oz, explains in The Power of Protein, that the body does not store amino acids and that is why it is necessary to consume both forms of protein each and every day:

Complete and incomplete proteins play an equally important role in this [protein building] process. The best way to get all the protein you need is to pick from wide and varied sources.

Symptoms of egg allergy

Did you know that some vaccines are made with an egg base and should be avoided by people with severe allergies to eggs?

Symptoms of egg allergies:

  • Skin rash
  • Hives
  • Nasal inflammation
  • Vomiting
  • Other digestive problems
  • Coughing, chest tightness, shortness of breath

Source: Mayo Clinic Egg Allergy Symptoms

Egg allergies and protein

Unfortunately some people are allergic to eggs - specifically to the proteins found in the yolk. It is not even safe for people with egg allergies to consume the whites of eggs since they may contain traces of the yolk.

Egg allergy sufferers should always be careful to avoid foods that may contain hidden sources of egg, including: baked goods, pasta, soup, salted pretzels with an egg wash, and even specialty coffee drinks with foams and creams that may contain egg.

Just because a person cannot eat eggs does not mean they cannot eat other sources of healthy protein for breakfast.

Healthy sources of protein for breakfast besides eggs

Fortunately, for people who cannot eat eggs, or for those that do not want to eat them every day, there is a myriad of healthy sources of protein for breakfast.

The numerous sources of protein available for breakfast, snacks or any meal of the day, makes meeting the goal of consuming a wide variety of proteins, both the complete and incomplete types, easily attainable.

Consider the possible breakfast foods pictured below. Each breakfast item contains protein; after all protein is found in fruit, grains, nuts, and animal sources such as dairy.

Amount of protein in breakfast foods above

This breakfast has almost 30g of protein.


Tropicana orange juice - 8oz.


Chobani greek yogurt


Quaker Oatmeal - 1 packet low sugar


Jiff peanut butter - 1T


Bread - 2 slices



Protein in oats

  • 3.5 oz rolled oats dry = 16g
  • 1/4 cup dry steel-cut oats = 7g

Oatmeal is a hearty source of protein for breakfast

Oatmeal is a good example of a grain that contains protein and is readily available in the breakfast aisle of the grocery store. Rolled oats can be made with milk instead of water to add even more protein.

Today, more people are appreciating the nuttier flavor of steel-cut oats compared to rolled oats. Whichever type of oat is preferred, oats can be used in recipes for pancakes, muffins, protein bars, protein shakes, as well as a traditional bowl of oatmeal.

To add additional flavor and color and even more protein to a warm bowl of oatmeal, add:

  • Bananas
  • Strawberries
  • Raspberries
  • Blueberries
  • Raisins


Protein in peanut butter

  • 1T Jiff smooth peanut butter = 3.5g
  • 1T Smuckers natural, chunky peanut butter = 3.5g
  • 1T Mara Natha organic crunchy peanut butter = 4g

Peanut butter and nuts are a tasty source of protein that can be added to any breakfast

Nuts got a bad wrap in the "low-fat" dieting frenzy of years past. While limiting the amount of saturated fat in one's diet is a good thing, care should be taken not to eliminate all of the heart-healthy unsaturated fats.

Unfortunately, since nuts are thought of us fatty and are high calorie, many people swear them off. In fact, nuts are a valuable source of protein among other nutrients, and when consumed in moderation are an excellent addition to any diet.

A small handful of protein packed nuts mid-morning or mid-afternoon is a great way to avoid unhealthy snacking. Nuts can also be part of a nutritious breakfast, easily sprinkled on top of pancakes or oatmeal, or eaten whole. Additionally, peanut butter on toast is a favorite of many. Natural peanut butters and organic peanut butters are even healthier options.


Protein in Greek yogurt

  • 6 oz. Yoplait Greek = 11g
  • 5.3 oz. Dannon Oikos = 11-12g
  • 6 oz Chobani = 14-16g
Greek yogurt has twice the protein of regular yogurt.

Greek yogurt has twice the protein of regular yogurt.

Dairy foods like Greek yogurt pack a lot of protein in every bite

Greek yogurt has double the amount of protein as regular yogurt and a very satisfying, creamy consistency. Gaining in popularity, Greek yogurt seems to be overtaking the dairy section normally allotted to regular yogurt.

The traditional big name yogurt brands, Dannon, Yoplait and Chobani, for example, have a wide variety of flavors. From plain vanilla to yogurt with fruit on the bottom, having a bowlful of Greek yogurt is a very tasty and healthy source of protein for breakfast.

With twice the protein of regular yogurt, Greek yogurt is a smart addition to breakfast, especially for anyone trying to lose weight and avoid feeling hungry.


Protein in milk and dairy

1 cup milk = 8g

1/2 cup cottage cheese = 15g

1 oz. cheddar cheese = 7g

Milk and dairy

Milk and dairy should be part of a healthy breakfast

Besides Greek yogurt, other sources of dairy provide convenient ways to add healthy sources of protein to breakfast. In addition to all of the other vitamins and nutrients that dairy products include or are fortified with, a lot of bang for your protein buck is gotten with a glass of milk.

Other dairy products with protein to add to breakfast include:

  • Yogurt (regular or Greek)
  • Cottage cheese
  • Cheese


Protein in turkey bacon

  • 1 slice Eating Right turkey bacon = 6g protein

Lean meats like turkey bacon are a crunchy way to include protein in breakfast

Including a wide array of proteins in one's diet each day is optimal, and animal sources of protein are especially necessary since they are complete proteins. Full of all the amino acids required for the body to make its own proteins, healthy cuts of meat and fish can be part of breakfast.

For those that cannot forgo greasy bacon, consider the healthier alternative - turkey bacon. Turkey bacon can be both satisfying in flavor and texture, and is a good way to start the day off with protein.

Turkey bacon and other meats are sources of protein


Protein in shakes and bars

  • 1 cup Silk Fruit and Protein = 5g
  • 1 bottle Oh-Yeah Nutritional Shake = 32g
  • 14 oz. bottle Muscle Milk = 20g
  • 1 bar Protein Plus bar = 23g

Protein shakes and protein bars provide protein for breakfast-on-the-run

While it's important to always set time aside to start the day off with a healthy breakfast, there certainly are days where time is a precious commodity. In those instances the best way to include protein in a breakfast-on-the-go may be from foods and drinks that purposefully are made to be protein-rich.

Entire aisles in grocery stores are stocked with high protein products meant to increase energy and build muscle. These energy bars and protein drinks/powders are especially geared towards physically active individuals and people trying to add muscle.

However, these protein-packed drinks and bars are a quick alternative when there is not the time to prepare an otherwise healthy breakfast.


Daily protein requirements

Source: WebMD Protein: Are you getting enough?

Age and sexProtein

All infants


Teenage boys


Teenage girls


Adult men


Adult women


Are you getting enough protein in your diet?

Protein information is readily available on packages and easily found for whole foods, but it is important to know how much protein the body requires on a daily basis.

According to a 2003-2004 National Health and Nutrition Examination Survey some females are missing the mark. The study revealed that 7.7% of teenage females and approximately 8% of older adult women were not meeting minimum recommended amounts of protein.

To be healthy and feel good everyone should do their best to eat the required amounts of protein for their given age and sex. In addition to eggs, healthy sources of protein for breakfast foods are plentiful. Gone are the excuses of not liking eggs or having time to prepare a high protein breakfast. Providing energy and stamina, your body will thank you when you fuel it up with protein.

Source: Protein: Are you getting enough?

Even dogs need and love protein!

Even dogs need and love protein!


Your protein intake matters!


This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


Melanie on July 07, 2016:

Congratulations! Loved the information. a perfectly balanced breakfast is key! :)

Bill Armstrong from Valencia, California on October 24, 2014:

Awesome page, and really appreciate you sharing this stuff, i need improve much in this area, keep posting please ;)

Brian Health Nut on February 11, 2014:

Great hub though I think the inclusion of different beans would add to it more. I think chick peas (garbanzo beans) have more protein in them than a lot of meats do!

Alex Munkachy from Honolulu, Hawaii on May 24, 2013:


Nicole S Hanson from Minnesota on May 24, 2013:

Very nice hub. I am always at a loss for what to have for protein in the morning. Unfortunately its tough for me to eat eggs or dairy in the morning, and protein bars make me feel sick so this was helpful for some different ideas.

Kristin Trapp (author) from Illinois on February 03, 2013:

Jaye - I appreciate your "it's never too late" attitude. That positive outlook in itself is good for ones health. I myself probably was not a regular breakfast eater until I had small children that needed to eat breakfast. Many times anything I write regarding health is preaching to myself; and this Hub is a case of that. I have not been eating enough protein these days and I'm glad you commented on this as it gave me a chance to look at what I know but haven't been practicing. Thanks for your thought-provoking comment.

Jaye Denman from Deep South, USA on February 02, 2013:

This is a terrific hub, Kristen...well-written, and the charts add so much info in an easy-to-read format.

I've never really enjoyed breakfast, and--at this stage of life (nearly 70)--force myself to eat it most days. I think of it as "preventive maintenance." Ha. I do enjoy oatmeal or peanut butter toast on Rudi's organic whole-grain bread (a very dense, delicious bread) with my coffee. I'd just rather eat it about lunch-time! Since my dog likes banana for her breakfast, I usually halve a small banana to feed her one portion, while I eat the other. That way, if I don't get around to eating breakfast before it's time for lunch--at least I had some fruit. (No protein, though.)

This is one of those self-improvement tasks I keep working on. I prefer to think it's never too late while I'm still on the planet. On the whole, I eat healthy foods--almost entirely organics. Since I retired, I don't have to buy new clothing, so I use my "clothing allowance" to make sure my food supply is safe from pesticides and other dangerous additives.

I look forward to reading more of your hubs.

Voted Up++


Kristin Trapp (author) from Illinois on May 20, 2012:

Thank you Tara. I have never heard of quinoa before but it certainly sounds interesting and nice that it is a complete protein. How does your friend prepare it?

Tara McNerney from Washington, DC on May 20, 2012:

This hub was so well organized and I loved the comparison of grams of protein of different foods. Another idea, I know someone that eats warm quinoa with a bit of coconut milk for breakfast! Quinoa, a seed, is a complete protein.

Kristin Trapp (author) from Illinois on May 05, 2012:

Thanks Vellur. "Power packed breakfast" is a great way of saying protein-filled breakfast. I know I feel more energetic when I've had protein.

Nithya Venkat from Dubai on May 05, 2012:

Excellent hub with useful information for a power packed breakfast.Voted up.

Kristin Trapp (author) from Illinois on May 02, 2012:

Moon Willow Lake - Happy to help - good to know you learned a lot about protein and sources of protein. Thanks for letting me know.

Moon Willow Lake on May 02, 2012:

Thank-you for sharing all of this excellent information. I learned a lot.

Kristin Trapp (author) from Illinois on May 02, 2012:

nancykapoor - It's sounds like you make sure you get your protein from a variety of foods. That's good, especially since various foods supply our bodies with other essential nutrients. I'm glad you found the Hub to be informative and enjoyed my doggie pic too! Thanks so much for taking the time to read and comment.

Kristin Trapp (author) from Illinois on May 02, 2012:

StellaSee - I have not ever tried Trader's Joes Greek yogurt but I may have to change. Consistency is everything when it comes to yogurt.

Kristin Trapp (author) from Illinois on May 02, 2012:

ytsenoh - Peanut butter on toast is one of my favorites too. I particularly like the natural peanut butter on whole wheat toast. Thank you for your generous comment regarding this Hub too!

Kristin Trapp (author) from Illinois on May 02, 2012:

Kelleyward - Turkey is another great source of protein since it is leaner than beef. Thanks for your comment.

NancyKapoor from Chandigarh, India on May 02, 2012:

I personally love to eat vegetables, fruits and nuts to acquire necessity percentage of protein for my body rather than opting meat or poultry. I do intake eggs proteins in weekend breakfast but not regularly. Gone through with your hub, it's so well-informative written with awesome photo clicks; quite impressive and funny doggie pic :) I get to know about the bad symptoms of egg severe allergies which is new to my knowledge block. Well, Congratulations for being selected as hub of the day!

StellaSee from California on May 01, 2012:

I love greek yogurt! My favorite brands are the Fage yogurt and the greek yogurts from Trader Joe's, I like their consistencies the best. I wish they could be a little cheaper though, it's my luxury snack! Congratulations on being Hub of the Day!

Cathy from Louisiana, Idaho, Kauai, Nebraska, South Dakota, Missouri on May 01, 2012:

Congratulations on earning hub of the day. Maybe this is hub of the week. It was so well-organized, written and described. You provided all the appropriate information and your images were splendid. I'm not just saying this because you had my favorite snack in one of your images (peanut butter on toast!!) I like the way you presented all your information including the protein amounts. Excellent. Thanks much. Plus up.

kelleyward on May 01, 2012:

I love eating eggs and Greek yogurt for breakfast, lunch, and dinner. I also enjoy turkey. Thanks for this valuable hub! Congrats on HOTD! Take care, Kelley

Kristin Trapp (author) from Illinois on May 01, 2012:

Eric Calderwood - I'm happy to know that this information on sources of protein is truly helpful to you as you try to rebuild the muscle that you lost during illness. I certainly hope you are on the road to recovery. Best wishes.

frogyfish from Central United States of America on May 01, 2012:

Nice and easy tips for breakfast protein here. I even like raw nuts and cranberries in my oatmeal. And the cholesterol in 'real' eggs is the good kind, so I eat lots of them. Thanks for interesting hub.

Eric Calderwood from USA on May 01, 2012:

I've been eating more protein lately as a way to rebuild muscle lost during illness. I appreciate the abundance of information you have given about the variety of food sources containing protein. You also have a clear and engaging writing style making this an easy to read hub.

Kristin Trapp (author) from Illinois on May 01, 2012:

Karanda - Thanks. Eggs and oatmeal seem to be quite popular among the list of breakfast favorites for readers of this Hub!

Kristin Trapp (author) from Illinois on May 01, 2012:

cathylynn99 - Eating healthier often can seem like it is more expensive. I find that if you have a variety of foods to choose from then you can alternate and use items that are on sale.

You could also make muffins with oat bran. I like to make them with bananas and walnuts. This is a lot less expensive than protein bars, but once they're made they are just as convenient. I make quite a few at a time and freeze them so I don't have to bake as often. I also like to make my own shakes/smoothies in the blender when yogurt is on sale (which it seems to be a lot). In the summer time it's also nice to be able to get fresh fruits and vegetables from farmers markets.

Kristin Trapp (author) from Illinois on May 01, 2012:

pstraubie48 - There's nothing worse than skipping a meal and then being ravenous later. I have found that it doesn't even take a whole lot of protein to keep me from feeling overly hungry. Sometimes in the afternoon a small handful of nuts does the trick.

Karen Wilton from Australia on May 01, 2012:

What a great Hub showing a variety of foods containing protein for breakfast. Eggs are my favourite though I love a bowl of oatmeal in the winter, it is my comfort food.

cathylynn99 from northeastern US on May 01, 2012:

eggs and bananas are cheap. so is oatmeal if you buy it in a form you must cook. do you have any other tips for the budget-conscious? i like greek yogurt, but find it pricey, as are prepared shakes and protein bars.

taw2012 from India on May 01, 2012:

great hub. congrats on HOTD. Eggs are one of my favorite.

Patricia Scott from North Central Florida on May 01, 2012: are so right. On days when I would be in too much a rush I would skip breakfast and eat later on at oork. But that never happended. So I 'starved' myself thus making me want to overeat later.

Learning the protein trick has been an important one. You have shared wonderful food sources that taste good too. Thanks for sharing this and congrats on hub of the day.

Kristin Trapp (author) from Illinois on May 01, 2012:

moonlake - Thanks. I thought the picture of my little beagle "longing" for the food was sort of cute too.

Kristin Trapp (author) from Illinois on May 01, 2012:

J.S. Matthew - I was curious about the difference in protein between the egg yolk and the egg white myself. Sometimes eggs upset my stomach a little bit, but I find this isn't the case if I just eat the whites. That's one reason I prefer to eat hard-boiled eggs. Thanks for your comment, the vote up, and sharing - very kind of you.

moonlake from America on May 01, 2012:

Congratulations on Hub of the Day. Very nice hub and love the dog picture. Voted Up.

JS Matthew from Massachusetts, USA on May 01, 2012:

Congratulations on being selected for the Hub of the Day! Thanks for the chart that shows the protein content of the different parts of an egg. I always wondered about that. I never heard of complete and incomplete protein, so thanks again! This is very informative and I have voted up and shared! Nice hub!


Kristin Trapp (author) from Illinois on May 01, 2012:

lovedoctor926 - I find that many times I cannot even finish one of the Chobani Greek yogurts. They're very filling and provide a lot of protein.

Kristin Trapp (author) from Illinois on May 01, 2012:

livingpah2004 - Thanks for sharing and the vote.

Kristin Trapp (author) from Illinois on May 01, 2012:

becauseilive - I guess if you have to be an addict, a protein addict is the way to go. I have also found that certain foods, or lack of, also impact my mood.

Kristin Trapp (author) from Illinois on May 01, 2012:

MickiS - Thanks for clarifying why rolled oats have more protein per cup than steel oats. Great explanation.

Kristin Trapp (author) from Illinois on May 01, 2012:

Wow Victoria Lynn. I'm very flattered by your comment. Thank you so much!!

Kristin Trapp (author) from Illinois on May 01, 2012:

MickiS - I'm so glad you brought up a word of caution about sugar. That's always a concern when it comes to non-whole foods. One thing I like to do with plain yogurt with the lowest sugar (like you) is to put it in a blender and add a banana, fresh strawberries, and a few frozen strawberries. It makes a really good smoothie without any additional sugar. Thanks for your thoughtful comment.

Kristin Trapp (author) from Illinois on May 01, 2012:

nihar2 - Thank you. Not only is protein good for your health, but vital for your well being.

lovedoctor926 on May 01, 2012:

Congratulations on Hub of the Day! This is very useful information. For breakfast, I usually have my regular cup of coffee with a glass of orange juice and bowl of oatmeal. Chobani Greek plain yogurt is awesome! I eat this as a snack all the time. Okay, I'm hungry now after reading this. I'm thinking Denny's for breakfast.

Milli from USA on May 01, 2012:

I do not eat meat except eggs. I love this hub. Very useful. Thanks for sharing. Voted up!

Congratulations on HOTD!

Jaclyn Popola from Florida on May 01, 2012:

I loved this hub. I am a protein addict, lol. If I don't have some combination of meat and/or eggs for breakfast, lunch AND dinner, I get cranky and irritable. This hub gave me some great insights for other sources of protein, thank you!

Urmila from Rancho Cucamonga,CA, USA on May 01, 2012:

Useful information on source of protein. Thanks for sharing it. Congratulations on Hub of the day award!

Kristin Trapp (author) from Illinois on May 01, 2012:

Danette - For people who don't eat a lot of meat, it's very easy to fall into the trap of not getting enough daily protein. But with the knowledge of which foods and drinks are protein-rich and a plan, there certainly are plenty of ways to reach your goal of 70g of daily protein. Thanks for the comment, congratulations and votes.

MickiS from San Francisco on May 01, 2012:

Rolled oats contain more protein per 1/4 cup because they are par-cooked and rolled flat. Steel cut are thicker, and thus, fewer oats fit into the volume.

Kristin Trapp (author) from Illinois on May 01, 2012:

dkalvarez - Who knew protein could be cool? Thanks for your comment.

Kristin Trapp (author) from Illinois on May 01, 2012:

Troyangeluk - Upping the protein is definitely one part of bulking up! I'm glad this Hub was timely for you.

Kristin Trapp (author) from Illinois on May 01, 2012:

davenmidtown - You always say the nicest things. Thank you so much.

Kristin Trapp (author) from Illinois on May 01, 2012:

CCahill - Rolled oats have a little more protein than steel cut oats according to the labels I looked. 1/4 cup of steel oats contains about 7 grams of protein, whereas 1/4 cup of rolled oats has about 9 grams of protein.

Kristin Trapp (author) from Illinois on May 01, 2012:

Ahhh Peggy - you noticed my favorite photo! I couldn't help but include that pic of my cute little photo and writing assistant, Ruby. I'm pretty sure she's helped me write 100% of my Hubs (and has been the subject of a handful of them, too). Thank you for the compliment, congratulations and sharing - very generous of you.

Kristin Trapp (author) from Illinois on May 01, 2012:

livelonger - Thanks for your kind words. There really are no excuses to not get enough protein in the morning, since, as you point out, there are so many healthy protein sources.

Kristin Trapp (author) from Illinois on May 01, 2012:

Deborah Demander - I have to admit I am not familiar with vegan diets or how you make sure to get the essential nutrients, but I'm glad this Hub pointed out some non-animal sources of protein.

Kristin Trapp (author) from Illinois on May 01, 2012:

emilybee - Most days I have a low-sugar oatmeal for breakfast. I cannot wait for fresh summer fruits so I can add strawberries, blueberries and raspberries to it, as well. Good luck as you try to avoid carbs. I know when I have the discipline to do that, I feel so much more energetic throughout the day.

Kristin Trapp (author) from Illinois on May 01, 2012:

RTalloni - Thank you so much for such a nice comment.

Kristin Trapp (author) from Illinois on May 01, 2012:

Marble Sweets - I really hope this list of protein-rich foods is beneficial to your mother. I love how the doctor put it! Thanks for sharing this Hub, as well.

Kristin Trapp (author) from Illinois on May 01, 2012:

mary615 - Agreed; I think eggs have gotten a bad rap too. The human body is a complex "machine" and there are so many reasons a person may have high cholesterol besides the consumption of cholesterol. Thanks for your comment.

Kristin Trapp (author) from Illinois on May 01, 2012:

leahlefler - It can be very easy to slip into an almost all-carb breakfast, but your body usually will pay the price. I had Greek yogurt this morning with strawberries. While that is not an ideal breakfast to have every day, I was in a hurry to get off to work real early and it was the best I could do today. On the plus side food didn't even cross my mind again until noon. Protein really does keep you full, unlike carbs.

amithak50 from India on May 01, 2012:

Protein is very much required for good health and we should take it in the breakfast ,Thanks a lot

Kristin Trapp (author) from Illinois on May 01, 2012:

Michael J. Rapp - I remember when "egg" was almost a dirty word. The fact of the matter is that there seem to be pros and cons to a lot of foods and that is why I think moderation and variety are important when it comes to diet.

Sage in a Cage on May 01, 2012:

Ooh canned peaches... ok I'm definitely trying that some day this week!

Kristin Trapp (author) from Illinois on May 01, 2012:

anusujith - I know sometimes people have been advised to not eat so many eggs due to the cholesterol, which perhaps is the case with your father. The good news is that he can still get protein from so many other sources of food.

Kristin Trapp (author) from Illinois on May 01, 2012:

Sage in a Cage - I can't eat my cottage cheese without some sweet fruit on top. I love it with fresh strawberries and sometimes I even used canned peaches when they are out of season.

Kristin Trapp (author) from Illinois on May 01, 2012:

harinarayan - You're very welcome. I hope the information helps you get more protein in your diet if you need to.

Kristin Trapp (author) from Illinois on May 01, 2012:

gmwilliams - Between the eggs and the bacon, it sounds like you're getting a good amount of protein in your breakfast each day. Thanks for your comment.

Victoria Lynn from Arkansas, USA on May 01, 2012:

Great hub, ktrapp--the information, the layout, the text inserts, the photos. No wonder it's a hub of the day! Congrats! You've had so many chosen as hubs of the day that you really should write an article about how to be chosen as hub of the day. You're amazing. A great writer with lots to share. Keep it up!

MickiS from San Francisco on May 01, 2012:

Great Hub and congrats on the Hub of the Day! I'm glad to see that eggs are not such a dirty word any more. They're a consistent part of my breakfast.

Thanks for the great ideas for other sources of breakfast protein. I'm always on the hunt for ideas like this.

One word of caution, though, about some of the other non-egg products. People need to be careful of the excess sugar they may consume through, for example, flavored yogurts. I always try to get the plain yogurts with the least amount of sugar, so that I can add my own fruit. One of the major health issues in the modern western world is consumption of excess sugar.

Thanks for researching and writing this Hub!

nihar2 on May 01, 2012:

hey ktrapp, nice hub.. guess all foods u mentioned are quite high on protein ...gud for health/// will try /// thanx

Danette Watt from Illinois on May 01, 2012:

Congratulations on Hub of the Day!

This was such an informative and very thorough hub about the importance of protein in our diets. I was told recently that I should be getting 70g of protein a day if I want to "lean out" (in addition to my workouts) so I've been drinking whey protein shakes a day. I knew I wasn't getting enough protein before that even though I had milk daily and ate lots of fruits and veggies. We're just not big meat eaters so the protein drinks have been helping.

voted up and useful

dkalvarez from Boca Raton, FL on May 01, 2012:

Very cool post. Thanks for the informative guidelines!

Troyangeluk from UK on May 01, 2012:

I fount this to be a massive help as I am trying to up my protein to bulk up :) thanks for sharing

David Stillwell from Sacramento, California on May 01, 2012:

Good morning ktrapp: I wanted to congratulate you on Hub of The Day... A most wonderful article...from an excellent writer!

CCahill from England on May 01, 2012:

Great hub, didn't even know you could do Polls on here

Which provides more protein gram for gram between steel cut oats and rolled oats then? not sure what 1/4 a cup converts to

Peggy Woods from Houston, Texas on May 01, 2012:

What a terrific layout you displayed in this well deserved HOTD. Congratulations! Your photos added to the good researched material and my favorite was the one with your dog in the final one. Put a smile on my face. :) Up votes and SHARING.

Jason Menayan from San Francisco on May 01, 2012:

Congratulations on a well-deserved Hub of the Day, ktrapp! This was really informative. So many options if you want some healthy protein in the morning.

Deborah Demander from First Wyoming, then THE WORLD on May 01, 2012:

I appreciate the thoroughness of your hub. As a vegan, I'm glad you suggested alternatives to the typical eggs and meat ideal.


emilybee on May 01, 2012:

Great hub on breakfast foods. I have my bowl of oatmeal every morning. I really feel great after eating it, it sure fills me up. For a snack I like greek yogurt with berries. I'm trying to avoid carbs for a new health kick I'm trying out. Great info:)

RTalloni on May 01, 2012:

This is a super look at how to get very important proteins into our breakfast meal. Congrats on your Hub of the Day award--it's well deserved!

Marble Sweets on May 01, 2012:

Thanks for this hub...very useful, especially since my mother's doctor just told her she needs to eat more protein each day..and she eats useless cereal that has the consistency of cardboard. I wrote this out and handed it to her. Her physician told her that "Protein is food for the brain". Also tweeted I can refer to it later! :)

Mary Hyatt from Florida on May 01, 2012:

Congrats on HOTD! This is a very informative Hub. I've eaten eggs all my life, and my cholesterol is normal. I think eggs have gotten a "bad rap". I voted UP,etc.

Leah Lefler from Western New York on May 01, 2012:

What a great hub - I am prone to eating all carbs for breakfast (with coffee), so this is a wonderful reminder that we need protein in our diets! Plus, a cinnamon roll won't keep you full for very long - I love the idea of a Greek yogurt parfait. That's a breakfast I could love!

Michael J Rapp from United States on May 01, 2012:

Good to see some vindication for eggs here. Even though they have quite a bit of cholesterol, there are many more positive nutritional aspects. The medical community seems to be coming around in recent years, where not long ago "egg" was almost a dirty word. Great Hub!

Anoop Aravind A from Nilambur, Kerala, India on May 01, 2012:

Hi ktrapp, I am addicted to chicken Egg.Shall I ask one question? My father is a heart patient, doctor advices him to avoid Egg.why?is it fat rich?

Sage in a Cage on May 01, 2012:

I'm addicted to cottage cheese in the mornings. It goes great with anything, sweet or savoury. Soemtimes I put a few spoonfuls of jam on top of a small bowl of cottage cheese. Other times, I eat it with a few strips of lean bacon. Delicious!

harinarayan from Kerala, India on May 01, 2012:

useful hub.thanx for the findings.

Grace Marguerite Williams from the Greatest City In The World-New York City, New York on May 01, 2012:

Bissfulwriter: You have done quite an excellent presentation. I see why this is the hub of the day. You have colorfully presented traditional and alternative sources of breakfast proteins. My favorites for breakfast are toast with chive cream cheese, 2 boiled eggs, and 3 strips of beef bacon!

Kristin Trapp (author) from Illinois on April 23, 2012:

StillGreen - At least there are a lot of ways to get protein in your diet besides eggs, but that would be tough being allergic to eggs.

Kristin Trapp (author) from Illinois on April 21, 2012:

Thank you starstream. I do like to try to have some form of protein with my breakfast each day, but I don't like to eat eggs all the time and am not a meat eater in the morning. I find a handful of nuts to be an excellent alternative.

Kristin Trapp (author) from Illinois on April 21, 2012:

Davenmidtown - I could never follow your meal plan. I would pass out if I didn't eat before 11 a.m. But I have found that when I do eat a protein in the morning, lunch never crosses my mind until later in the day.

StillGreen on April 04, 2012:

im allergic to eggs :(

Dreamer at heart from Northern California on April 04, 2012:

Yes, sometimes it is difficult to get enough protein in our diets especially if we do not want to eat much meat. Great hub and much needed information. I will post it on my facebook and twitter too.

David Stillwell from Sacramento, California on April 04, 2012:

ktrapp: Great hub! I could not live without eggs. I have oatmeal for lunch because I can not stand it in the morning...its too heavy for me...but then my body does not like food before 11am. It will tolerate coffee and eggs and that's about it. So I have a cup of coffee or two for breakfast, breakfast for lunch, and then try to combine dinner and lunch... I am glad you wrote this hub because wordscribe and I were just discussing the importance of protein and being vegetarians... Voted up and beyond.....

Kristin Trapp (author) from Illinois on March 05, 2012:

Dolores - I'm glad this hub had all the information on protein that you were already "in the market" for. I love when that happens.

Dolores Monet from East Coast, United States on March 05, 2012:

I was so interested in this hub as I was thinking about increasing protien at breakfast. Also wondering about the whole Greek yogurt thing. Your hub is just the info that I've been looking for, yet stumbled here by accident!

Vespa Woolf from Peru, South America on March 04, 2012:

Ooooh, omelette with mushrooms sounds delicious. I also like an omelette with asparagus and ham, topped with hollandaise sauce. It's better for Ruby that you limit her people food intake, especially when the food is high fat like hollandaise sauce!

Kristin Trapp (author) from Illinois on March 04, 2012:

That's so true about the versatility of eggs. I think my favorite breakfast food made with eggs is an omelette with mushrooms. Ruby definitely loves peanut butter, although we really do limit the amount of "people food" she gets. Thanks for stopping by again.

Vespa Woolf from Peru, South America on March 04, 2012:

Yes, you're right about the bad press. We've always consumed a lot of eggs. It's such an easy way to get protein, besides the fact that eggs are versatile and can be used in so many recipes. I know how your dog feels. I love peanut butter, too!

Kristin Trapp (author) from Illinois on March 04, 2012:

vespawoolf - I think eggs have gotten some bad press in terms of cholesterol but I really am not sure of the facts. It seems though that when something perhaps controversial is reported about a food or whatever then people eliminate it completely; conversely, when something is said to be good, people tend to consume it in abundance. Moderation in everything would certainly prevent this. I'm glad you love the pic of my dog - "coveting" is the perfect word to describe how she was feeling. Thanks for your comment.

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