Is 30 grams of protein for breakfast the ideal amount?

There’s debate about whether the old saying “breakfast is the most important meal of the day” is actually accurate.  

But one thing is true—if you don’t prioritize protein and instead opt for something carb-heavy when having breakfast (think: pancakes, waffles, pastries, cereal), you risk setting yourself up for a glucose spike and crash that can leave you feeling fatigued, cranky, and craving more carbs.⁴  

Given that the standard American breakfast tends to be high on the glycemic index, it might take some extra effort to start your day with a protein-packed meal—but it’s worth it.  

Not only can protein help you reduce those dreaded glucose spikes and crashes,⁵ you’re also more likely to have steadier energy levels, fewer signs of fatigue, and may experience a better mood throughout the day.^4,6  

But how much protein is optimal at breakfast to see these benefits? Below, we break down what you should be aiming for and how you can reach this recommended target.  

And no, you don’t have to down a carton of eggs each morning like Gaston from Beauty and the Beast to make it happen.  

How many grams of protein is ideal for breakfast? 

Research indicates that 25 to 30 g of protein is the ideal amount to have in each meal throughout the day, and this includes breakfast.⁷ 

Protein is an essential macronutrient to build muscle and support metabolic health. Regular intake is necessary to obtain essential amino acids (ones you must consume through diet), alongside healthy fats and high-fiber vegetables. 

By getting the recommended 25-30 g of protein at breakfast, you not only help to blunt any post-meal glucose spikes,³ you’re more likely to curb cravings and hunger.²  

While the FDA recommends adults eat about 0.36 g of protein per pound (lb) of bodyweight daily (about 58 g total daily protein for an adult weighing 160 lbs), these guidelines reflect the minimum needed to prevent muscle loss—not what’s needed for your body to thrive optimally.  

For optimal health and wellness, many experts advise eating roughly double the FDA’s minimum.⁷  

Medical and nutrition experts from Lingo recommend consuming roughly 0.7 g of protein per pound of desired bodyweight for optimal health and well-being. So if your goal weight is 150 lbs, that means eating 105 g of protein each day. You could reach this target by eating around 30 g of protein at breakfast, lunch, and dinner and then getting the rest through snacks. 

Note that your exact protein needs could vary based on age, weight, activity levels, if you’re pregnant, and if you’re trying to build muscle and/or lose body fat.  

For instance, if you’re over the age of 55, your protein needs may actually be higher, so aim for 30-40 g of protein per meal.⁸ 

Learn more about how much protein you should eat in a day. 

Benefits of prioritizing protein for breakfast 

You may not be as used to including protein in your breakfast as with other meals, but ensuring you do can help in the following areas: 

Daily protein target  

Since breakfast tends to be low in protein for many people (think: breakfast cereal, bagels, or toast), starting the day with a protein-packed meal can set you on your way to hitting your total daily protein target.  

One study in older adults living at home found that eating more protein at breakfast was linked to a higher total protein intake across the whole day, supporting the notion that consuming protein earlier in the day can better help people meet their daily needs. ⁸ 

And it is the daily amount that really matters when it comes to muscle protein synthesis—meaning that spreading your protein out throughout the day may better support muscle maintenance and healthy aging.⁹  

Hunger 

Research shows that protein is more effective than carbs at satisfying hunger, especially when consuming a serving of at least 20-30 g. 

Starting your day with enough protein could help you feel fuller for longer, curb mid-morning cravings,² and support more balanced eating throughout the day.¹⁰   

Blood pressure and cholesterol 

One study found that eating more protein at breakfast was associated with lower blood pressure and higher “good” HDL cholesterol numbers.¹¹  

Glucose levels 

Increasing your protein intake at breakfast could also help keep your glucose levels steady throughout the day.  

By slowing how quickly food moves from the stomach to the intestine and boosting levels of hormones GLP-1 and GIP,¹² protein helps reduce glucose spikes and crashes and keeps glucose levels steady.^13,3  

Keeping your glucose levels within a normal range and limiting glucose spikes can have many health benefits, including positively impacting your mood, hunger, energy, and sleep,⁴ and supporting healthier blood sugar over time.¹⁴  

Learn more about how breakfast affects your glucose levels.  

High-protein breakfast ideas  

While American breakfasts are usually carb-heavy, there are many ways to fit in 30 g of protein at breakfast without having to eat steak and eggs every day (unless you want to!). 

Oatmeal or overnight oats alone tend to be primarily carbs, but our overnight oats recipe below provides 28 g of protein per serving.  

For an added fiber boost, mix in a tablespoon of chia seeds or flax. This addition can help keep glucose steady by slowing down how quickly carbs are digested and absorbed, which could mean fewer spikes and crashes in energy.¹⁵  

For a savory option, try the breakfast wrap below that contains 28 g of protein per serving. Some Greek yogurt, cottage cheese, or turkey bacon on the side brings the meal to over 30 g of protein.  

• Protein-packed cinnamon blueberry overnight oats recipe 

• Bacon and eggs breakfast wrap recipe 

 Other high-protein breakfast ideas:  

• A 200 g serving of baked beans (9.5 g of protein) and two thick slices of seeded whole meal bread (11.48 g of protein)^16,17 

• 200 g plain Greek-style yogurt (17.56 g of protein) topped with walnuts and almonds (10.92 g of protein)^18,19,20 

• Scrambled eggs made from two large eggs (12.48 g of protein) and two slices of cheddar cheese (13.56 g of protein)^21,22 

Add even more protein to the breakfast ideas above with a glass of milk, handful of nuts, side of cottage cheese, or a serving of yogurt.  

Although pastries, sugary cereal, and yogurt bowls topped with sweetened granola and honey are common breakfast options, choosing a savory breakfast over something sweet is usually the better option to minimize the chance of a glucose spike.   

These savory meals tend to have more protein and less sugar, which will help keep your glucose steady.  

A final note from Lingo  

While protein is an important macronutrient, don’t forget to incorporate other food groups and nutrients into your meals.   Good nutrition includes balancing protein with healthy fats, fiber-rich vegetables, and carbohydrates when they work for you.  

One way to create a balanced plate is to focus on nutrient-dense whole foods that support stable glucose levels:  

• Protein: Prioritize high-quality sources such as chicken, fish, tofu, or tempeh. 

• High-fiber, non-starchy vegetables: Aim to fill about half of your plate with leafy greens, peppers, broccoli, cauliflower, asparagus, or sprouts.  

• Healthy fats: Avocado, nuts, seeds, olives, or extra virgin olive oil. 

• Carbohydrates: If and when carbs work for you, choose whole-food sources like sweet potato, quinoa, or fruit based on your personal tolerance and glucose response. 

You don’t need to include all the above components at every meal, just aim for a balance that works for your body. And when possible, eat the source of protein and fiber before the carbohydrate-rich foods in order to mitigate the chances of a post-meal glucose spike.  

If your meal has a serving of carbs, we also recommend aiming for a similar ratio of grams of protein to grams of carbs. It doesn’t need to be exact, but if your meal has 30 g of carbs (about 3/4 cup cooked sweet potato), make sure your meal includes at least 30 g of protein (about 4 ounces cooked chicken breast).  

Note that if you’re eating a smaller serving of carbs, you shouldn’t lower the protein serving to match the carbs—still aim for 25-30 protein at each meal.   

Lingo is a continuous glucose monitoring (CGM) system that gives personal insights into your unique glucose data and can help you determine how certain foods impact your glucose levels and energy.   

With Lingo, you can learn how to balance meals that work best for you by understanding how your body responds to certain carbs and portion sizes. These insights could help you build healthy habits to support your goals.  

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