30-Day High-Protein Breakfast Plan for Weight Loss

By

Danielle DeAngelis

Published on June 4, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Sheet-Pan Egg Sandwiches for a Crowd

Enjoy a healthy breakfast every morning this month with these tasty recipes. With at least 15 grams of protein, these breakfasts will keep you fueled and satisfied until your next meal. Plus, these morning meals have no more than 575 calories and at least 6 grams of fiber per serving, so they're well-suited for weight loss, if that is your goal. Recipes like our Chocolate-Banana Protein Smoothie and Southwest Breakfast Quesadilla are delicious choices for a nutritious breakfast.

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Chocolate-Banana Protein Smoothie

Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk.

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Southwest Breakfast Quesadilla

Southwest Breakfast Quesadilla

Pico de gallo and cheesy eggs make this quick breakfast flavorful and satisfying.

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Raspberry-Peach-Mango Smoothie Bowl

This healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to yield a creamy, frosty base for the toppings.

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"Egg in a Hole" Peppers with Avocado Salsa

Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

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Strawberry-Banana Protein Smoothie

Greek yogurt and nut butter boost protein, and ground flaxseed adds omega-3s in this fresh fruit smoothie recipe. Use ice cubes if you like a frosty smoothie or opt for water if you don't want it so cold.

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Sheet-Pan Egg Sandwiches for a Crowd

Sheet-Pan Egg Sandwiches for a Crowd

Hosting a crowd for the holidays or another occasion? Forget cooking individual servings of eggs and make these easy sheet-pan egg sandwiches instead. One batch makes enough bacon, egg, cheese and vegetable sandwiches to serve 12 people in the time you'd normally spend prepping breakfast for one or two people.

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Cheesy Egg Quesadilla with Spinach

Sunny-Side-Up Quesadilla — Johnny Autry

A cheesy, spinach-packed quesadilla is topped with a sunny-side-up egg for a quick, protein-packed breakfast. Top with hot sauce for a kick of spice.

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Spinach-Avocado Smoothie

This healthy green smoothie gets super creamy from the frozen banana and avocado. Make ahead (up to 1 day) and store it in the fridge until you need a veggie boost.

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Strawberry & Yogurt Parfait

a recipe photo of the Strawberry Yogurt Parfait — Alexandra Shytsman

This strawberry parfait recipe combines fresh fruit, Greek yogurt and crunchy granola for an easy breakfast. Pack the parfait in a mason jar for a healthy breakfast on the go.

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Spinach & Egg Scramble with Raspberries

a photo of a plated Spinach & Egg Scramble with Raspberries — Jen Causey

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

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Berry-Kefir Smoothie

a recipe photo of the Berry Kefir Smoothie — Ana Cadena

Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.

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Shakshuka (Eggs Poached in Spicy Tomato Sauce)

Shakshuka (Eggs Poached in Spicy Tomato Sauce)

Shakshuka is a veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices. It's often served for breakfast or lunch in North Africa and the Middle East.

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Migas with Spinach

Migas with Spinach — Johnny Autry

This take on migas, a dish originating in Spain, includes spinach for a boost of color and nutrition while diced avocado provides a creamy textural finish.

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Acai-Blueberry Smoothie Bowl

For those mornings when you're looking to up your fruit smoothie game, this healthy smoothie bowl recipe is the perfect answer. Thick enough to eat with a spoon and topped with raspberries, granola, coconut and chia seeds, this healthy breakfast bowl is bursting with flavor.

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Vegan Freezer Breakfast Burritos

Vegan Freezer Breakfast Burritos

Having a stash of flavorful bean burritos in your freezer means you'll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning or to take to the campsite for an easy campfire meal. Our vegan breakfast filling—made with tofu and prepared to mimic scrambled eggs—is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal.

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Chickpea & Kale Toast

Chickpea & Kale Toast — Ted & Chelsea Cavanaugh

This healthy toast recipe combines chickpeas, kale and feta for a savory bite.

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Strawberry-Banana Green Smoothie

Strawberry-Banana Green Smoothie

This green smoothie recipe is sweetened only with fruit and gets an extra dose of healthy omega-3s from flaxseeds.

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Savory Oatmeal with Cheddar, Collards & Eggs

Have you tried savory oats yet? It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired.

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Raspberry Yogurt Cereal Bowl

Raspberry Yogurt Cereal Bowl

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

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Spinach & Egg Tacos

Egg & Spinach Tacos — Johnny Autry

Hard-boiled eggs are combined with spinach, cheese and salsa for a quick, flavorful breakfast. Mashed avocado provides a creamy element while a squeeze of lime juice brings acidity.

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Anti-Inflammatory Cherry-Spinach Smoothie

This healthy smoothie is not only delicious--it also boosts your daily dose of anti-inflammatory foods. It starts with a base of creamy gut-friendly kefir and includes cherries, which can lower the inflammatory marker C-reactive protein. Heart-healthy fats in avocado, almond butter and chia seeds deliver additional anti-inflammatory compounds to the body, while spinach offers a mix of antioxidants that sweep up harmful free radicals. Fresh ginger adds zing, plus a compound called gingerol, which preliminary studies suggest may improve inflammatory markers of heart disease if consumed daily.

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Breakfast Salad with Spinach & Egg

Breakfast Spinach Salad — Johnny Autry

Salad for breakfast? Yes, please! A hard-boiled egg adds protein to this spinach salad while baked tortilla strips provide texture and crunch.

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Cannellini Bean & Herbed Ricotta Toast

Cannellini Bean & Herbed Ricotta Toast — Ted & Chelsea Cavanaugh

Herbed ricotta toast gets topped with cannellini beans and roasted red peppers for a colorful, tasty open-face sandwich.

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Mango-Almond Smoothie Bowl

For this healthy smoothie bowl recipe, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty.

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California-Style Breakfast Sandwich

California-Style Breakfast Sandwich — Evan de Normandie

This fresh-tasting bagel breakfast sandwich comes together in minutes with just a few ingredients. Creamy avocado pairs with crunchy onions and sprouts for a filling, healthy breakfast with layers of flavor.

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Blackberry Smoothie

Blackberry Smoothie — Fred Hardy

This blackberry smoothie has plenty of fresh berry flavor and sweetness from banana and honey. And with only 5 minutes from start to finish, it's the perfect breakfast for busy mornings. If fresh blackberries aren't available, feel free to use frozen in this easy and healthy smoothie.

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Avocado Toast with Burrata

Avocado Toast with Burrata

Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast.

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Breakfast Salad with Egg & Salsa Verde Vinaigrette

Breakfast Salad with Egg & Salsa Verde Vinaigrette

Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

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Black Bean & Slaw Bagel

Black Bean & Slaw Bagel — Ted & Chelsea Cavanaugh

This easy open-face sandwich recipe uses a jalapeño-Cheddar bagel, but a plain bagel would work just as well. Top each bagel half with black beans and fresh slaw for a satisfying bite.

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Chocolate-Peanut Butter Protein Shake

This creamy high-protein shake will keep you satisfied for hours and tastes like a chocolate-peanut butter banana milkshake. You don't even need to add protein powder, thanks to the naturally occurring protein in the soymilk, Greek yogurt and peanut butter.

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