Think Outside the (Cereal) Box

Quick Win

Supercharging your breakfast with protein can help keep you full longer and build muscle.

Try This Today

• Upgrade the usual. Replace regular yogurt with Greek yogurt, and you can double the protein (from about 10 to 20 grams). Having oatmeal? Add nuts or nut butter. An ounce of chopped almonds contains 6 grams of protein; two tablespoons of natural peanut butter contains 8 grams. 
• Put an egg on it. Top your avocado toast with an egg for an extra 6 grams of protein.
• Make your weekdays feel weekend-special. Try this easy but impressive Zucchini Frittata or our Oatmeal-Almond Protein Pancakes.

Why

A real “breakfast of champions” doesn’t come in a cereal box. Compared with a breakfast of mostly carbohydrates, a protein-rich breakfast can prompt the release of hormones like glucagon-like peptide-1 (GLP-1) that can help you feel fuller longer, according to a research review published in 2024 in Nutrients. (Popular weight loss drugs contain a similar substance.) Adding protein to breakfast can also help maintain and build muscle mass, which is important for healthy aging, according to a review published in Nutrition Reviews in 2024.