A protein-rich breakfast tends to keep people fuller through the morning and makes it easier to hit a daily protein target. Here are ten ideas, all roughly 400 kcal or less, with around 20g of protein or more.

Ten ideas

1. Skyr bowl: 200g skyr, a handful of berries and a sprinkle of granola.
2. Egg-white omelette: egg whites with spinach, tomatoes and a little feta.
3. Protein porridge: 40–50g oats cooked in skimmed milk, with a scoop of whey stirred in off the heat.
4. Cottage cheese on rye: two slices of rye crispbread with low-fat cottage cheese and sliced tomato.
5. Smoked salmon & eggs: one slice of wholemeal toast with smoked salmon and two poached eggs.
6. Tofu scramble: firm tofu crumbled with turmeric, peppers and spinach.
7. Overnight oats: oats soaked in Greek yoghurt and milk with chia — prepared the night before.
8. Beans and eggs: reduced-sugar baked beans with a poached egg.
9. Breakfast wrap: a wholemeal tortilla with scrambled eggs, salsa and a little reduced-fat cheese.
10. Protein pancakes: oats, banana, eggs and protein powder blended and cooked in a non-stick pan.

Making it work on busy mornings

• Prepare overnight oats or chia pots in jars for three days at a time.
• Boil a batch of eggs on Sunday — they keep for up to a week in the fridge.
• Keep a tub of skyr or Greek yoghurt as a 30-second fallback.

Every one of these is in our breakfast recipe collection, sorted by protein, with exact macros.