Tommy's Take by Tommy Pomatico 8/11

5 Fast & Easy High-Protein Breakfasts That Actually Taste Good

If you’re trying to hit your protein goals and stay lean, starting your day with a high-protein breakfast is one of the smartest moves you can make. It curbs cravings, supports muscle retention, and stabilizes energy levels — especially if you train early or have a packed day ahead.

But let’s be honest: most mornings are a rush. That’s why we’ve put together 5 high-protein breakfasts that are not only quick — they’re also easy to prep, portable, and taste great.

1. Protein Shake + Peanut Butter Banana Toast

 Time: 5 minutes
 Protein: ~35g

What you need:

  • 1 scoop whey or plant-based protein powder (~25g protein)

  • 1 banana

  • 1 slice Ezekiel bread or whole grain toast

  • 1 tbsp natural peanut butter

Why it works:
Fast, no cooking required, and gives you a balanced mix of protein, healthy fats, and carbs. Blend the shake with ice and almond milk for a thick, satisfying texture.

2. Greek Yogurt Protein Bowl

 Time: 3 minutes
 Protein: ~30g

What you need:

  • 1 cup plain Greek yogurt (0% or 2%)

  • ½ scoop vanilla protein powder

  • A handful of berries or banana slices

  • Optional: chia seeds, a drizzle of honey, or a sprinkle of low-sugar granola

Why it works:
No cooking. No cleanup. Just scoop, mix, and eat. The combo of casein and whey proteins keeps you full for hours.

3. Egg & Egg White Scramble + Quick Oats

 Time: 7 minutes
 Protein: ~40g

What you need:

  • 2 whole eggs

  • 4 egg whites

  • ½ cup quick oats

  • Cinnamon, berries, or honey to flavor

Why it works:
This combo delivers slow-digesting carbs and a high-protein, low-fat egg scramble. Cook both at the same time and you’re done in under 10 minutes.

4. Cottage Cheese + Fruit + Almonds

 Time: 3 minutes
 Protein: ~30g

What you need:

  • 1 cup low-fat cottage cheese

  • ½ cup pineapple or mixed berries

  • 1 tbsp almonds or walnuts

Why it works:
This is a perfect grab-and-go meal. Cottage cheese is loaded with casein protein, and the fruit/nuts combo adds flavor and texture without slowing you down.

5. Overnight Oats with Protein

 Time: <2 minutes prep (night before)
Protein: ~35g

What you need:

  • ½ cup oats

  • 1 scoop protein powder

  • ¾ cup almond milk

  • 1 tbsp chia seeds

  • Optional: berries, cinnamon, or nut butter

Why it works:
Meal prep in its easiest form. Toss it all in a jar the night before, let it sit in the fridge, and it’s ready to grab in the morning. Perfect for busy mornings or travel.

Final Takeaway

You don’t need a stove, chef skills, or 30 spare minutes to eat a high-protein breakfast. Choose any of these 5, mix it up during the week, and you’ll build a morning routine that supports fat loss, lean muscle, and long-lasting energy — without slowing you down.

brian mazzaComment