Breakfasts that carry some protein

Toast and jam is quick but light on protein. A few swaps keep breakfast quick and give it more to work with.

Protein · By the Appetite Journal team · 1 min read · Thursday 17 September 2026

Breakfast is the meal most people eat on autopilot, which makes it an easy one to change. If you're working towards a daily protein figure, a few small changes in the morning help.

Quick ones

A boiled egg takes about seven minutes and you can do two at once and keep one in the fridge for tomorrow. Plain Greek-style yoghurt or skyr with some fruit needs no cooking at all. Porridge made with milk rather than water has more protein, and you can check how much on the oat and milk labels.

Savoury options

Beans on toast counts. So does a slice of cheese on a crumpet, or a tin of mackerel on toast if you like fish in the morning. Cottage cheese on rye crackers is quick and doesn't need a plate.

If you can't face food first thing, some people have a glass of milk and eat properly later in the morning. Plans differ, and the person who set your plan can tell you what suits it.