Dietitian-approved high protein breakfasts for fat loss and muscle gain


  • Keeping my protein intake high has helped me cut my body-fat percentage nearly in half.
  • Like many people, I find this hardest at breakfast but now have several delicious go-to recipes.
  • Dietitian Nichola Ludlam-Raine confirmed these breakfasts are great, healthy ways to start the day.
  • Visit Insider’s homepage for more stories.

If you’re looking to lose fat or build muscle (or both — it’s possible to achieve both simultaneously), keeping your protein intake up is really important.

Losing fat comes down to being in a calorie deficit (taking in less energy than you’re expending), and eating enough protein helps your body hold on to muscle in the process, which is something I found when I cut my body fat percentage in half.

Read more: 8 weight-loss hacks that helped me cut my body-fat percentage nearly in half — and maintain it

Protein is also great for keeping you full as it’s so satiating, and it’s important for helping your muscles repair after a workout. 

Over the past couple of years, I’ve lost a little more fat and built muscle, a journey that’s been helped by keeping my protein intake high.

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“The majority of people in the western world eat a sufficient amount of protein on a daily basis (i.e. at least 0.8g per kg of body weight a day), however, some people do struggle to consume adequate amounts, particularly if they are exceptionally active or follow a plant-based or vegan diet,” registered dietitian Nichola Ludlam-Raine told Insider.

If you’re into your fitness, experts generally recommend consuming 1.6-2.2g of protein per kg of bodyweight per day.

While in an ideal world we’d all get sufficient protein from whole foods, I personally find this tricky at breakfast, so sometimes add protein powder to my first meal of the day.

Here are seven of my go-to high protein breakfasts, approved by Ludlam-Raine — whether you lose or gain weight comes down to your overall energy intake over the course of the day, so vary portion size to suit your lifestyle, body, and goals.



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