Basic breakfast: Butter or jelly on toast
High-protein idea: Swap butter for 2 tablespoons of peanut butter or almond butter, which adds about 8 grams of protein to your meal. Since processed nut butters can be sneaky sources of sugar and other unhealthy ingredients, look for a super-short ingredient list (like the nut, and maybe some salt, according to SELF.com). Here are the best plant-based protein sources.
Basic breakfast: Yogurt
High-protein idea: Trade a 6-ounce nonfat yogurt for a Greek yogurt version to get in about 6 more grams of protein per serving (for a total of 14 grams). Make your breakfast even healthier by adding fiber-rich berries to naturally sweeten your meal, and sprinkle on seeds, nuts, or high-protein, high-fiber cereal to increase the amount of protein even more.
Basic breakfast: Oatmeal made with water
High-protein idea: Swap water for skim milk (8 grams of protein per cup) and sprinkle on some chopped nuts to help you feel full until lunch. Try this apple walnut oatmeal from USNews.com: Cook 3/4 cups of dry oatmeal with 1 1/4 cup of skim milk. Add 1 chopped apple and 1/4 cup of chopped walnuts. Sprinkle with cinnamon and drizzle with honey. Total: 24 grams of protein. These are the secrets nutritionists won’t tell you for free.