Building a High Protein Breakfast

Breakfast is where a lot of high protein plans quietly fall apart. Toast and cereal are quick, but they rarely keep you full until lunch. This page walks through protein cereal, oatmeal, pancakes and egg scrambles, so you can decide which one suits your mornings.

Do you want something crunchy?

Protein cereal is the closest thing to a normal bowl of cereal. You pour, add milk and eat. The catch is the milk. The protein on the box is for the cereal alone, so the milk you pour on top changes the total. Check the label, then decide what milk fits your plan. Magic Spoon and Legion sell boxed cereals described as high protein and low sugar, or high protein and high fibre. Legion's is gluten free.

If you want the cereal to stay in the cupboard in single portions, the ProtiDiet and Weight Loss Systems boxes come in 5 or 7 serving packs. The Proti-Thin Hoops cereals are packets: add milk to one and eat. These suit people who want portion control built in, rather than pouring from a big box and guessing.

Prefer something to sprinkle or snack on?

Protein granola works differently. It is described as a topping or snack as well as a breakfast. That makes it handy if you already have a base you like, such as plain yogurt. It is clustered and crunchy, and comes in a bag rather than single servings, so measure it out the first few times.

Is a warm bowl more your morning?

Protein oatmeal is the one to pick if cold cereal leaves you hungry by ten. The Weight Loss Systems Apple Cinnamon oatmeal is described as high in fibre and protein, which is the combination you want for staying power. Proti-Thin oatmeal is made by adding hot water. ProtiDiet and HealthSmart both come in flavours such as maple brown sugar and banana nut, and ProtiDiet also sells a 20 serving jug if you eat it daily.

For the office or a travel bag, ProDough oatmeal comes as a single cup, ready in minutes right in the cup. There is no box to carry and nothing to measure.

Do you miss pancakes?

Protein pancake mixes let you keep a weekend habit on a weekday plan. The Proti-Thin mixes make pancakes on the stovetop or waffles in a waffle iron, and you just add water. ProtiDiet offers plain and blueberry. Weight Loss Systems has chocolate chip, described as high in fibre and protein. Plain is the most flexible if you want to top them yourself.

Would you rather have something savoury?

If sweet breakfasts leave you wanting more, eggs are the answer. The Proti-Thin Egg Scrambles are described as a quick meal replacement with complete nutrition, in flavours such as Cheese and Chive and Southwest. ProtiDiet's Bacon and Cheese Omelet can be made on the stovetop or in the microwave. Both take a few minutes.

How to choose

• Read the protein number as "before milk" or "with water". The two are not the same.
• Look for low sugar in the description, then check the label to confirm.
• Fibre helps with fullness. Legion and Weight Loss Systems both mention it.
• Match the format to your morning: packets and cups for speed, jugs and boxes for value, mixes for a proper sit-down.
• Check ingredients if you avoid gluten or dairy. Legion is gluten free, and the Weight Loss Systems cereal mentions dairy-free ingredients.

Questions people ask

Does the protein on the box include the milk?

Usually not. Add the milk's protein and calories to your total.

Which keeps you fullest?

That varies by person. Warm oatmeal and egg dishes are a good place to start, and fibre helps too.

Can I eat cereal as a snack?

Some can. ProtiDiet's Chocolate and Honey Nut cereals are described as fine to eat dry, and Magic Spoon granola is described as a snack as well.

Do I need to cook anything?

Not always. Cereal and oatmeal cups need little or no cooking. Pancakes and omelets need a pan, though the omelet can also go in the microwave.