Two slices of wholemeal bread with cheese give about 13 g of protein. Here are five breakfasts with more, worked out gram by gram.
How much protein do you need at breakfast?
A 2018 review1 recommends 0.4–0.55 g of protein per kilo of body weight per meal, spread over at least four meals. For someone weighing 80 kg, that is 32–44 g per meal.
Two slices of wholemeal bread with cheese give 13 g, less than half. The protein calculator works out how much you need a day.
Five breakfasts, worked out
| Breakfast | Protein | kcal | Fibre |
|---|---|---|---|
| 2 eggs and 2 slices of wholemeal bread with cheese | 26 g | 409 | 5 g |
| Porridge with quark: 60 g oats, 300 ml semi-skimmed milk, 150 g low-fat quark | 34 g | 437 | 7 g |
| Greek yoghurt with oats and walnuts: 300 ml yoghurt, 40 g oats, 20 g walnuts | 34 g | 476 | 6 g |
| Cottage cheese and 1 slice of wholemeal bread: 250 g low-fat cottage cheese, 40 g bread | 36 g | 293 | 2 g |
| Atomeal P60 with 330 ml protein milk | 81 g | 760 | 15 g |
Protein and kcal per 100 g from the Norwegian Food Composition Table2 (oats, semi-skimmed milk, Greek yoghurt, eggs without shell, wholemeal bread, cheese, walnuts) and the nutrition labels at Oda3 (low-fat quark, low-fat cottage cheese). P60 from the draft label4. Fibre per 100 g from the Norwegian Food Composition Table2: wholemeal bread 6 g, oats 12 g, walnuts 7 g. Eggs, cheese, milk, yoghurt, quark and cottage cheese have 0 g. Two slices of bread are 80 g.
What makes the difference: dairy
Eggs and bread are what most people eat, but they only give 26 g. To get above 30 g, add something from the dairy aisle: quark, cottage cheese or Greek yoghurt.
Tool: lift the breakfast you already eat
- Porridge: cook it with 300 ml semi-skimmed milk instead of water (+11 g), and stir in 150 g low-fat quark (+15 g).
- Bread: swap two slices of cheese for 100 g low-fat cottage cheese (+8 g).
- Yoghurt: choose Greek yoghurt (8.5 g of protein per 100 g) instead of regular (4 g).
High-protein breakfast without eggs
Four of the five breakfasts in the table have no eggs, and all four give more protein than eggs on bread: cottage cheese with a slice of wholemeal bread 36 g, porridge with quark 34 g, Greek yoghurt with oats and walnuts 34 g, and P60 with protein milk 81 g.
Oats and P60 give the most fibre: the porridge gives 7 g, P60 15 g.
When you have no time
P60 is made for people who want the most in one minute: 81 g of protein with the protein milk. It is also the biggest: 760 kcal with the milk, more than the others in the table.
The protein in P60 comes from soya protein isolate and wheat gluten, baked into Protons, so it is not “without protein powder”. But you do not drink it as a shake. You eat it with a spoon.
Questions
What is a high-protein breakfast?
A breakfast with at least 25–30 g of protein. For someone weighing 80 kg who is lightly active, that is about a quarter of the daily need (112 g).
What has the most protein for breakfast?
Of everyday food: cottage cheese, quark and Greek yoghurt. 250 g of low-fat cottage cheese gives 33 g.
Are eggs enough?
Two eggs give about 13 g. With bread and cheese, it is 26 g.
What is a high-protein breakfast without eggs?
Cottage cheese with a slice of wholemeal bread (36 g protein), porridge with quark (34 g) or Greek yoghurt with oats and walnuts (34 g).
What is a high-protein breakfast without protein powder?
Four of the breakfasts in the table are ordinary food without protein powder: cottage cheese with a slice of wholemeal bread (36 g of protein), porridge with quark (34 g), Greek yoghurt with oats and walnuts (34 g) and eggs with bread and cheese (26 g).
What is a quick high-protein breakfast?
Greek yoghurt with oats and walnuts, or cottage cheese with a slice of bread: no cooking, 34–36 g protein. P60 with protein milk gives 81 g.
References
Every link in the text points to its source. The number after it refers to this list.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 2018. accessed 2026-10-01
- Mattilsynet. Matvaretabellen 2026 (Norwegian Food Composition Table). Norwegian Food Safety Authority (Mattilsynet), 2026. accessed 2026-09-26
- Oda. Prices and nutrition labels at Oda, seen 2026-10-01. Oda, 2026. accessed 2026-10-01
- Atomeal. Atomeal P60, draft label (calculated, not laboratory-analysed). Atomeal, 2026. accessed 2026-10-13
Work out your need
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