Protein-rich breakfast for weight loss: Discover how protein optimizes your start to the day

Plant protein sources

• Pulses : Lentils, chickpeas or beans are wonderful for hearty breakfast dishes such as wraps or stews.
• Soy products : Tofu or tempeh are also popular options. Tofu can be transformed into a scrambled egg-like dish, perfect for a filling protein breakfast.
• Nuts and seeds : Almonds, pumpkin seeds, chia seeds, and flax seeds provide protein, healthy fats, and fiber. They're quick and easy to add to your breakfast.

Animal protein sources

• Eggs : They are one of the best-known sources of protein and extremely versatile. Whether scrambled, fried, or omelet, eggs are rich in protein and provide important vitamins.
• Low-fat quark and skyr : Both are very high in protein and low in fat. Combined with berries and nuts, they create a truly protein-packed breakfast for weight loss.
• Cottage cheese : Cottage cheese has a delicate flavor and goes well with sweet or savory ingredients.
• Low-fat yogurt : Low-fat Greek or regular yogurt is also a good source of protein that can easily be combined with fresh fruit or oatmeal.

Protein powders and shakes

If you are short on time or need a quick solution, a protein shake for breakfast is a good option Especially when you are in a hurry, a protein shake can can be mixed in seconds. When choosing your protein powder, look for high-quality ingredients and little added sugar. You can also enrich your basic shake recipe with fruit, oatmeal, or seeds for valuable fiber.

Protein omelette with vegetables (approx. 25 g protein)

• Ingredients (1 serving)
• 3 eggs
• 1 handful of diced vegetables (e.g. peppers, zucchini, mushrooms)
• Salt, pepper, herbs to taste
• Some oil for the pan
• Preparation time : 10–15 minutes
• Protein content : approx. 25 g (depending on egg size)
• Calories : approx. 300–350 kcal

Here's how:

1. Beat eggs in a bowl and mix with salt, pepper and herbs.
2. Heat a pan with a little oil and briefly fry the diced vegetables.
3. Pour the egg mixture over it and let it set over medium heat.
4. Fold the omelet and serve.

Tip: If you want to increase the amount of protein, you can add some low-fat curd cheese or use cottage cheese as a topping.

Quark bowl with berries and nuts (approx. 20 g protein)

• Ingredients (1 serving)
• 200 g low-fat curd cheese
• 1 handful of berries (e.g. strawberries, raspberries, blueberries)
• 1 tbsp chopped nuts (e.g. almonds, walnuts)
• Optional: Sweetener of your choice (e.g. honey, agave syrup)
• Preparation time : 5 minutes
• Protein content : approx. 20 g
• Calories : approx. 250–300 kcal

Here's how:

1. Put the low-fat curd cheese into a bowl and stir until smooth.
2. Wash berries and chop if necessary.
3. Add berries and chopped nuts to the quark.
4. Sweeten slightly to taste.

Tip: If you want even more protein, you can stir in a little protein powder or add a handful of oatmeal for more fiber.

Express protein shake with oat flakes (approx. 30 g protein)

• Ingredients (1 serving)
• 250 ml low-fat milk (or a plant-based alternative)
• 1 serving of protein powder (e.g. whey or vegan protein)
• 2 tbsp oat flakes
• 1 banana (or other fruit)
• Preparation time : 2–3 minutes
• Protein content : approx. 30 g (depending on protein powder)
• Calories : approx. 350–400 kcal

Here's how:

1. Place all ingredients in a blender.
2. Blend for about 30 seconds until a creamy consistency is achieved.
3. Pour into a glass and enjoy immediately.

Tip: The protein shake It's ideal if you're short on time in the morning. You can even pour it into a to-go cup and drink it on your way to work.