How Much Protein Should I Eat for Breakfast?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 11/06/2023 | Next review date: 11/06/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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Breakfast is known as the most important meal of the day, it helps you to start the day with energy and also to fulfill your daily nutrients requirements (1). However, do you know how much protein you should consume in your breakfast?

In this brief guide, we will address the query “How Much Protein Should I Eat for Breakfast?” Additionally, we will cover relevant information such as an example of how to eat the appropriate amount of protein in a single breakfast, the role of protein in your body, and the best protein sources.

How Much Protein Should I Eat for Breakfast?

The general recommendation for optimal nutrition in the morning is to eat between 20 and 30 g of protein at breakfast (2). This quantity of protein will improve muscle synthesis and induce better satiety sensation (helpful for weight management) (1).

Furthermore, breakfast is essential to refuel your body with energy; beyond this fact, after waking up your body produces cortisol (the stress hormone), which needs to be countered by the glucose found in foods (1).

Cortisol is a normal response from your body, it is strictly necessary for the normal functioning of your metabolism. Nonetheless, if cortisol is not regulated, it could increase catabolic metabolic pathways, which can impair muscle growth, increase cravings, and visceral fat (3,4). 

How You Can Eat the Appropriate Quantity of Protein at Breakfast?

In the following table, you can find an example of breakfast with approximately 20 – 30 g of protein. We are presenting a breakfast with almost all food groups, remember that an optimal nutrition requires all food groups.

Adapted from USDA FoodData Central (5-9)

FoodProtein provided (g)
2 scrambled eggs12 g
1/2 cup of cooked spinach2.65 g
2 whole grain bread7.9 g
1 cup (0.24 l) of strawberries1.1 g
1/3 cup of avocado1 g
100 g of Greek yogurt9.95
Total protein intake 34.6 g

As you can see, it is very easy to obtain more than 30 g of protein in a single and simple breakfast.

What is the Importance of Protein for Breakfast?

There is no special or unique role of protein if consumed at breakfast compared to other meals (e.g., lunch and dinner). Overall, protein is an essential nutrient in your diet because it is the only macronutrient containing amino acids and nitrogen (10).

Amino acids are the building blocks for several structures of your body, for example: muscles, hair, organs, nails, and cells (e.g., immune cells). Therefore, proteins can exert functions like (10):

  • Growth and muscle hypertrophy
  • Digestion, absorption, and metabolize nutrients by creating enzymes involved in those processes
  • Protecting against diseases by creating immune cells

What are Protein-Rich Breakfast Foods to Consider?

The best protein-rich foods to consider for breakfast are animal-derived foods, for example (11):

  • Milk and dairy products (yogurt, cheese)
  • Meat and meat products like ham
  • Eggs
  • Fish

Animal derived foods are good protein choices because they contain high-quality proteins. High quality proteins provide you with all essential amino acids; these are the ones your body cannot synthesize (11). 

Essential amino acids are required for muscle synthesis, immune cell production, and even synthesis of hormones and neurotransmitters (11).

You can obtain good proteins from vegetable sources, but you must combine cereals and legumes. Individually, both cereals and legumes are incomplete proteins because they lack Lysine and Methionine, respectively. But when they are combined, they complement each other to form a complete protein (12).

Therefore, you should combine cereals like rice, oatmeal, wheat, rye, or barley with legumes like beans, peas, chickpeas, or lentils.

Is it Important to Consume Other Nutritional Components for Breakfast?

Yes, it is crucial to eat all nutrients like carbohydrates, fats, vitamins, and minerals. Carbohydrates and fats are good sources of energy to start your day. Healthy fats (like avocado, olive oil, and nuts) will provide you with fatty acids that can exert cardio protective, anti-inflammatory, and neuroprotective effects (13).

Vitamins and minerals are crucial for your health because they assist your metabolism and your immune system; for example, vitamin C, magnesium, zinc, and vitamin D are essential for your immune system (13).

On the other hand, B vitamins are needed for a correct cognitive development and to prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s (13).

Conclusion

In this brief guide, we addressed the query “How Much Protein Should I Eat for Breakfast?” Additionally, we covered relevant information such as an example of how to eat the appropriate amount of protein in a single breakfast, the role of protein in your body, and the best protein sources.

References

  1. Spence C. Breakfast: The most important meal of the day? Int J Gastron Food Sci, 2017;8:1–6.
  1. Beermann T, Mortensen MN, Skadhauge LB, Høgsted RH, Rasmussen HH, Holst M. Protein and energy intake improved by breakfast intervention in hospital. Clin Nutr ESPEN,2016;13:e23–7.
  1. Choudhary D, Bhattacharyya S, Joshi K. Body weight management in adults under chronic stress through treatment with Ashwagandha root extract: A double-blind, randomized, placebo-controlled trial. J Evid Based Complementary Altern Med, 2017;22(1):96–106.
  1. Kraemer WJ, Ratamess NA, Hymer WC, Nindl BC, Fragala MS. Growth hormone(s), testosterone, insulin-like growth factors, and cortisol: Roles and integration for cellular development and growth with exercise. Front Endocrinol, 2020;11:33.
  1. FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172187/nutrients
  1. FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172688/nutrients
  1. FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from:  https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients
  1. FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  1. FoodData central [Internet]. Usda.gov. [cited 9 June 2023]. Available from:  https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  1. Olson B, Marks DL, Grossberg AJ. Diverging metabolic programmes and behaviours during states of starvation, protein malnutrition, and cachexia. J Cachexia Sarcopenia Muscle, 2020;11(6):1429–46
  1. Bradbury KE, Tong TYN, Key TJ. Dietary intake of high-protein foods and other major foods in meat-eaters, poultry-eaters, fish-eaters, vegetarians, and vegans in UK Biobank. Nutrients, 2017;9(12):1317.
  1. Day L. Proteins from land plants – Potential resources for human nutrition and food security. Trends Food Sci Technol, 2013;32(1):25–42.
  1. Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.