7 high-protein breakfasts for weight loss (and the protein in each)

The seven breakfasts below each carry about 27 to 37 g of protein. Every figure comes from CoFID (the UK government’s food composition dataset) and a British Nutrition Foundation portion size. [1] [2]

Research on higher-protein eating during weight loss points to about 25 to 30 g of protein at each meal. [3] Porridge made with milk carries about 12 g, less than half of that. [1]

This article lists the components of each breakfast and the protein in it, not recipes. It also sets out what the breakfast studies show and where they stop.

Why does protein at breakfast matter?

Protein is more filling than carbohydrate or fat. [4] Satiety is the feeling of fullness that ends a meal and delays the next one. A 2015 review of feeding trials found a modest satiety effect from higher-protein meals. [3]

The same review found no reliable effect on how much people ate at the next meal. [3] Fuller is not the same as eating less later.

What do the breakfast trials show?

Nine men with obesity (average age 48) ate a reduced-energy diet with extra protein placed at breakfast, lunch, dinner or spread across all three. [5]

Protein at breakfast gave greater fullness after the meal than the same protein at dinner. Across the 15-hour day it also beat lunch and dinner, but not the even spread. [5] The trial measured fullness only, not food intake or weight. [5]

The other breakfast trial studied 20 overweight or obese late-adolescent girls (average age 19), not men. [6] A 35 g protein breakfast reduced evening snacking on high-fat foods compared with skipping breakfast. Daily energy intake did not differ. [6]

What do they not show?

No trial in this evidence base shows that a protein breakfast cuts total daily intake in adults. [3] [6] The supported claim is narrower: greater fullness, in nine men. [5]

How much protein should breakfast carry?

About 25 to 30 g. That is the per-meal quantity a 2015 review of the weight-loss research identifies.

The same review gives a daily range of 1.2 to 1.6 g per kilogram of body weight. [3] Grams per kilogram (g/kg) scales the target to your weight.

For an 85 kg man, 1.2 to 1.6 g/kg works out at about 102 to 136 g a day. Three meals at 25 to 30 g supply 75 to 90 g of that. The rest comes from snacks or larger portions.

The UK reference nutrient intake (RNI) is lower: 0.75 g/kg a day, or 55.5 g for men aged 19 to 64. [7] [8] The RNI is a population reference figure, not a weight-loss target. For an 85 kg man it is about 64 g.

Why aim higher while losing weight?

A pooled analysis (a study combining many trials) covered 24 trials and 1,063 adults on higher-protein or standard-protein diets of equal energy. [9] Over about 12 weeks, higher protein gave 0.79 kg more weight loss and 0.87 kg more fat loss. [9] It also gave 0.43 kg less loss of fat-free mass. [9]

Fat-free mass is everything that is not fat (muscle, bone, organs and water). Lean mass is the everyday term.

The authors called the benefits modest. They are population averages, not a prediction for you. [9]

For the full calculation and the calculator, see how much protein you need to lose weight.

Does protein use more energy to digest?

Yes, per gram. The thermic effect of food is the energy your body spends digesting and processing a meal. Reported values are 20 to 30% of the energy in protein, 5 to 10% for carbohydrate and 0 to 3% for fat. [10]

They are per-nutrient figures and give no whole-body number for a breakfast, so this article states none.

Does it matter how you spread protein across the day?

For muscle, the evidence says yes. One trial in eight healthy adults compared two patterns. [11] An even spread gave about 30 g at each meal; a skewed one gave about 11 g at breakfast and 63 g at dinner. [11]

The even spread raised 24-hour muscle protein synthesis by 25%. [11] Muscle protein synthesis is the rate at which the body builds new muscle protein. The study ran for seven days and did not measure weight loss. [11]

It is a reason to put real protein at breakfast, not proof of an outcome. The nine-man timing trial points the same way: an even spread matched breakfast-loading for all-day fullness. [5]

How were the protein figures worked out?

Every figure is a CoFID value multiplied by a BNF portion. CoFID is McCance and Widdowson’s Composition of Foods Integrated Dataset, in its 2021 release from Public Health England. [1] The British Nutrition Foundation (BNF) publishes a portion size guide for healthy adults. [2]

Protein and energy are given as “about” because both inputs are averages. Energy is in kcal (kilocalories), the unit on UK food labels. A different brand, a bigger spoon or a thicker slice moves the numbers.

BNF bases its portions on a 2,000 kcal day. That is the estimated need of an average healthy-weight woman, so the portions are not sized for a man. [2]

BNF also notes that portions can be smaller when a meal combines several protein foods. [2] The breakfasts here keep full portions on purpose, because the aim is 25 g or more. Where CoFID has no entry (skyr, protein powder) the food is left out. [1]

What are the seven breakfasts?

Each breakfast lists its components, the portion used and the protein and energy from CoFID. [1] [2] Egg and vegetable values use the boiled entries; the cooking method is yours.

1. Three eggs with spinach on wholemeal toast

• Three eggs, 180 g (BNF counts one egg as 60 g): about 25 g protein and 257 kcal
• Two slices of medium-sliced wholemeal bread, 80 g: about 7.5 g and 174 kcal
• Spinach, 80 g (one vegetable portion): about 2.6 g and 16 kcal

Total: about 35 g protein, about 445 kcal.

2. Yoghurt with oats, pumpkin seeds and almonds

• Plain virtually fat-free yoghurt, 240 g (two BNF 120 g portions, about 8 tablespoons): about 13 g protein and 130 kcal
• Porridge oats, 45 g (BNF’s dry-weight porridge portion): about 5 g and 171 kcal
• Pumpkin seeds, 20 g (about a palmful): about 5 g and 113 kcal
• Almonds, 20 g: about 4 g and 111 kcal

Total: about 27 g protein, about 525 kcal.

CoFID’s Greek-style yoghurt entry is whole milk: 5.7 g protein and 133 kcal per 100 g. [1] The same bowl made with it gives about 28 g protein and 715 kcal. The dataset has no entry for skyr or strained high-protein yoghurts, so read the pack label for those. [1]

3. Cottage cheese on wholemeal toast with pumpkin seeds

• Plain cottage cheese, 200 g (two BNF 100 g portions, about 6 tablespoons): about 19 g protein and 206 kcal
• Two slices of wholemeal bread, 80 g: about 7.5 g and 174 kcal
• Pumpkin seeds, 20 g: about 5 g and 113 kcal

Total: about 31 g protein, about 495 kcal.

Reduced-fat cottage cheese carries 10.6 g protein and 68 kcal per 100 g. [1] Swap it in and the total becomes about 34 g and 425 kcal.

4. Porridge made with milk, topped with yoghurt, peanut butter and seeds

• Porridge oats, 45 g dry weight: about 5 g protein and 171 kcal
• Semi-skimmed milk, 200 ml (one glass): about 7 g and 92 kcal
• Plain virtually fat-free yoghurt, 120 g (about 4 tablespoons): about 6.5 g and 65 kcal
• Smooth peanut butter, 20 g (about 1 tablespoon): about 4.6 g and 121 kcal
• Pumpkin seeds, 20 g: about 5 g and 113 kcal

Total: about 28 g protein, about 565 kcal. Oats and milk alone give about 12 g, so the toppings carry more than half of the protein.

5. Tuna on wholemeal toast

• Drained tuna canned in brine, 120 g (BNF: a whole medium can of about 160 g net): about 30 g protein and 131 kcal
• Two slices of wholemeal bread, 80 g: about 7.5 g and 174 kcal

Total: about 37 g protein, about 305 kcal. It is the most protein for the fewest kcal of the seven.

CoFID has no entry for tuna in spring water. [1] BNF gives no portion for smoked salmon, so it is not computed here. [2]

6. Beans on wholemeal toast with cheese and an egg

• Baked beans in tomato sauce, 200 g (half a standard 400 g can): about 10 g protein and 162 kcal
• Two slices of wholemeal bread, 80 g: about 7.5 g and 174 kcal
• Cheddar, 30 g (about the size of two thumbs): about 7.6 g and 125 kcal
• One egg, 60 g: about 8.5 g and 86 kcal

Total: about 34 g protein, about 545 kcal. Without the egg the plate drops to about 25 g and 460 kcal.

7. Tofu and beans on wholemeal toast with spinach

• Tofu, 160 g (two BNF 80 g portions): about 13 g protein and 117 kcal
• Baked beans in tomato sauce, 200 g: about 10 g and 162 kcal
• Two slices of wholemeal bread, 80 g: about 7.5 g and 174 kcal
• Spinach, 80 g: about 2.6 g and 16 kcal

Total: about 33 g protein, about 470 kcal.

CoFID’s tofu entry is plain steamed soya bean curd at 8.1 g protein per 100 g. Fried tofu carries more, at 23.5 g per 100 g. [1]

How do the seven compare?

All seven sit between about 27 and 37 g of protein, and between about 305 and 565 kcal. [1] [2]

Breakfast	Protein (about)	Energy (about)
Three eggs with spinach on wholemeal toast	35 g	445 kcal
Yoghurt with oats, pumpkin seeds and almonds	27 g	525 kcal
Cottage cheese on wholemeal toast with pumpkin seeds	31 g	495 kcal
Porridge made with milk, topped with yoghurt, peanut butter and seeds	28 g	565 kcal
Tuna on wholemeal toast	37 g	305 kcal
Beans on wholemeal toast with cheese and an egg	34 g	545 kcal
Tofu and beans on wholemeal toast with spinach	33 g	470 kcal

For more foods and their values, see high-protein foods for weight loss.

What about breakfast when you are not hungry?

NHS advice is not to skip meals, because you may end up snacking more from hunger. [12] The NHS also suggests including some protein in each meal, naming beans, pulses, fish, eggs and lean meat. [13]

Neither page sets a time for breakfast. If appetite is low in the morning, the lighter plates still carry the protein: tuna on toast is about 37 g for about 305 kcal.

Frequently asked questions

Is a protein shake at breakfast fine?

CoFID has no entry for protein powder, so this article computes nothing for shakes. The pack label gives the protein per serving.

The separate article on protein shakes for weight loss covers what the evidence says about them.

Can you eat eggs every day?

The NHS names eggs among the protein foods to include at each meal. The NHS pages read for this article set no limit on eggs, so this article states none.

One boiled egg (60 g) carries about 8.5 g protein and 86 kcal in CoFID.

How much protein is in cereal and milk?

A 200 ml glass of semi-skimmed milk carries about 7 g of protein. The cereal is extra and varies by brand, so read the pack.

In the adolescent breakfast trial, the cereal-based breakfast carried 13 g of protein. The egg and beef breakfast carried 35 g for the same 350 kcal. The NHS suggests swapping sugary cereal for a wholegrain alternative.

How much protein is in porridge?

Not much on its own. A 45 g portion of oats carries about 5 g of protein. Made with 200 ml of semi-skimmed milk it reaches about 12 g.

Yoghurt, peanut butter and pumpkin seeds take it to about 28 g (breakfast four above).

Which of these breakfasts are vegetarian or plant-based?

Six of the seven are vegetarian; only the tuna plate is not. The tofu and beans plate is fully plant-based.

Unsweetened soya milk carries 2.4 g of protein per 100 g against 3.5 g for cow’s milk. A plant-based porridge needs more from its toppings.

How long does a protein breakfast keep you full?

The only men’s breakfast trial measured fullness, not hours. Nine men on a reduced-energy diet reported greater fullness after a protein-rich breakfast than after the same protein at dinner. Across a 15-hour day it also beat lunch and dinner loading, but not an even spread.

A review of feeding trials found that protein raises fullness but does not reliably reduce intake at the next meal.

Does a high-protein breakfast help you lose weight?

No trial in this evidence base tested a breakfast on its own against weight. Across whole diets, higher-protein eating gave 0.79 kg more weight loss over about 12 weeks in a pooled analysis of 24 trials. The authors called the benefit modest.

Breakfast is one place to put part of your daily protein, not a lever on its own.

HeMed provides clinician-led weight management. This page is general health information, not medical advice. If you are worried about symptoms, speak to your GP, or use NHS 111.

Next step: see what the HeMed blood test measures.

Sources (13)

1. Public Health England, McCance and Widdowson’s The Composition of Foods Integrated Dataset 2021 (CoFID), published 25 March 2015, updated 19 March 2021; file McCance_Widdowsons_Composition_of_Foods_Integrated_Dataset_2021..xlsx, sheet “1.3 Proximates”, columns Protein (g) and Energy (kcal). Food codes used: 12-940 eggs, chicken, whole, boiled; 11-981 bread, wholemeal, average; 13-550 spinach, baby, boiled; 12-533 yogurt, virtually fat free/diet, plain; 12-555 yogurt, Greek style, plain; 11-788 porridge oats, unfortified; 14-842 pumpkin seeds; 14-896 almonds, whole kernels; 12-539 cheese, cottage, plain; 12-550 cheese, cottage, reduced fat; 12-313 milk, semi-skimmed, pasteurised, average; 14-892 peanut butter, smooth; 16-416 tuna, canned in brine, drained; 13-532 baked beans, canned in tomato sauce; 12-346 cheese, Cheddar, English; 13-570 tofu, soya bean, steamed; 13-571 tofu, soya bean, fried; 12-524 milk, soya, non-dairy alternative to milk, unsweetened, fortified. gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid. Accessed 14 October 2026.
2. British Nutrition Foundation, portion size guide “Find your balance” (2019), printed pages 2 to 11 (caveat on the 2,000 kcal basis, protein foods, dairy, fruit and vegetables); reissued as “Your balanced diet: full portion size list” (November 2021) with the same portions. nutrition.org.uk/creating-a-healthy-diet/portion-sizes. Accessed 14 October 2026.
3. Leidy HJ and colleagues. “The role of protein in weight loss and maintenance.” American Journal of Clinical Nutrition 2015;101(6):1320S to 1329S (abstract). doi.org/10.3945/ajcn.114.084038. Accessed 14 October 2026.
4. Paddon-Jones D and colleagues. “Protein, weight management, and satiety.” American Journal of Clinical Nutrition 2008;87(5):1558S to 1561S (abstract). doi.org/10.1093/ajcn/87.5.1558S. Accessed 14 October 2026.
5. Leidy HJ and colleagues. “Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times.” British Journal of Nutrition 2009;101(6):798 to 803 (abstract). doi.org/10.1017/S0007114508051532. Accessed 14 October 2026.
6. Leidy HJ and colleagues. “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, breakfast-skipping, late-adolescent girls.” American Journal of Clinical Nutrition 2013;97(4):677 to 688 (abstract). doi.org/10.3945/ajcn.112.053116. Accessed 14 October 2026.
7. Scientific Advisory Committee on Nutrition (SACN), “Statement on nutrition and older adults living in the community”, January 2021, paragraphs 3.2 and 4.22 (protein reference nutrient intake of 0.75 g per kg body weight). gov.uk/government/publications/sacn-statement-on-nutrition-and-older-adults. Accessed 14 October 2026.
8. Public Health England, “Government Dietary Recommendations”, 2016, Table 2, page 7 (protein 55.5 g a day for males aged 19 to 64). assets.publishing.service.gov.uk/government_dietary_recommendations.pdf. Accessed 14 October 2026.
9. Wycherley TP and colleagues. “Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials.” American Journal of Clinical Nutrition 2012;96(6):1281 to 1298 (abstract). doi.org/10.3945/ajcn.112.044321. Accessed 14 October 2026.
10. Westerterp KR. “Diet induced thermogenesis.” Nutrition and Metabolism 2004;1:5, discussion section. doi.org/10.1186/1743-7075-1-5. Accessed 14 October 2026.
11. Mamerow MM and colleagues. “Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.” Journal of Nutrition 2014;144(6):876 to 880 (abstract). doi.org/10.3945/jn.113.185280. Accessed 14 October 2026.
12. NHS, “Tips to help you lose weight”, page last reviewed 17 March 2023. nhs.uk/live-well/healthy-weight/managing-your-weight/tips-to-help-you-lose-weight. Accessed 14 October 2026.
13. NHS Better Health, “Healthy eating when trying to lose weight”, section “Protein: prioritise it”. nhs.uk/better-health/lose-weight/healthy-eating-when-trying-to-lose-weight. Accessed 14 October 2026.

Numbered markers in the page text link to these entries. Statistics describe populations, not any one person’s results.