High-Protein Breakfast (Challenge)

7 recipes to start the day.

This challenge was originally completed in November 2024 for a stretch of 14 days. You are more than welcome to take the information and explore a high-protein breakfast routine of your own!

For 14-days, try to work in 30g of protein into your daily breakfast.

Grab these goods to get the most out of this challenge ⤵

🛒 Download your FINE DIET follow-thru tracker HERE

🛒 Join the FINE DIET Instagram Channel for check-ins, support and suggestions.

Cute protein facts ⤵

💭 Protein can boost our brain function, think mood and clarity. Sign me up, ok!

💭 Protein helps produce collagen - which keeps our skin looking fresh and plump.

💭 Newer studies show moving some protein from dinner to breakfast can help with weight management by decreasing hunger and cravings throughout the day. (Mayo Clinic)

Protein 101

I’m deep into protein study mode as a nutrition student—here’s what I’m learning and why it matters!

Proteins are made up of a combination of molecules called amino acids — our bodies need 20 different amino acids to function correctly. We can produce 11 of them, but must get the final nine — called essential amino acids — from the protein we eat. And because our body cannot store amino acids, we need to replenish them regularly.

Of course we all need protein but not the same amounts! Depending on things like age, activity levels and pregnancy - your recommended daily protein intake is unique to you. If you haven't already I'd encourage you to calculate your macros and assess your overall nutrition goals - lowkey ChatGPT can get you started here.

So why 30g?

30g at breakfast can be beneficial to any of us, no matter what kinda fine diet we're following.

🏁 Boosts Satiety and Reduces Cravings: Protein is more filling than carbs or fats, so eating 30g at breakfast helps keep you fuller for longer. This reduces mid-morning cravings, especially for sweets, making it easier to manage hunger and stay on track with overall daily intake goals.

🏁 Supports Daily Macro Goals: For those aiming to hit a higher daily protein target (especially if they're working on muscle gain or fat loss), it’s easier to distribute intake across meals. By making breakfast protein-rich, you’re less likely to play “catch-up” later in the day.

🏁 Sustains Energy and Focus: Eating enough protein at breakfast helps stabilize blood sugar levels, leading to more consistent energy and mental clarity throughout the morning. This is why many people notice they’re more productive and less “snacky” after a protein-heavy breakfast.

What's on the menu?

A combination of my suggestions should fit most dietary + sweet or savory preferences. Everything is also sugar/gluten-free. Lastly, for approachability (hopefully) - I've separated this menu into three parts depending on how your time and meal preparation is set up...

(RECIPES DOWN @ THE BOTTOM)

🥣 Weekly Prep - able to make breakfast ahead of time?

• Sweet Potato Bowl

• Sweet Potato Hash

⏰ Quick & On-Go - ideal for the days that you gotta get to it.

• Greek Yogurt

• Overnight Protein Oats

• Green Smoothie

👩🏽‍🍳 Got Time Today - for slow, indulgent, nutritious mornings.

• Protein Pancakes

• Shrimp and Cauli-Grits

GET EXCITED BUT DON'T FORGET! ➝ Join the Fine Diet Instagram Channel for check-ins and updates.

You may need a little daily accountability, some expansion on recipes or alternate ingredients. And when you have a question or thought... Jordan is available to help out!

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Optional involvement ⤵

• Of course track your progress! Especially take note of day/s you benefitted the most from starting with a high-protein breakfast. 😏

• Send/forward this High-Protein Breakfast challenge to your fine friends.

• Tag @myfinediet or #myfinediet.

RECIPES

Sweet Potato Bowl (1 potato ≈ 2 servings)

• 1 white sweet potato

• 1 cup milk of choice

• 1 tsp vanilla extract

• 1 tsp cinnamon

• plant protein powder (optional)

• berries/banana (topping)

• coconut shreds (topping)

• cacao nibs (topping)

instructions: peel/cut potatoes into 1/2" cubes, boil for 10-12 minutes, drain and mash then mix in remaining ingredients and desired serving of plant protein powder, serve hot or cold with fave toppings. Heads up - depending on the protein powder of choice, you may opt to add a bit more milk to yield the consistency you want. Also, consider pairing this bowl with a green pea protein smoothie or small side chicken/turkey sausage to reach your 30g.

Sweet Potato Hash (1 potato ≈ 2 servings)

• 1 orange sweet potato

• 1/4 yellow onion

• garlic powder (desired amount)

• onion powder (desired amount)

• chile powder (desired amount)

• salt/pepper (to taste)

• 60-80g protein of choice (chicken, turkey, beef, tofu)

• preferred cooking oil or butter

• avocado, diced / green onion, chopped (optional)

instructions: peel/dice potatoes into 1/4" cubes, chop onion, heat oil/butter in skillet (medium-high heat), add potatoes and season to liking, cook and stir frequently for 10-12 minutes, add onions and cook for another 4-5 minutes, remove to plate and top with diced avocado and green onion. Note: add a fried egg or pair with green pea protein smoothie (coconut water based) to reach your 30g.

**increase to 2 or 3 potatoes depending on if you're cooking for the week or for 2 tummies, store in glass container and either sweet potato bowl/hash will keep fresh for 4-5 days**

Greek Yogurt

• honestly, I suggest whatever yogurt doesn't contain added sugars :)

instructions: enjoy straight out the container or serve in small bowl with berries and a moderate serving of favorite granola. Note: pair with pre-prepped chicken/turkey sausage or green pea protein smoothie (coconut water based) to reach your 30g.

Overnight Protein Oats

• 1/2 cup gluten-free old fashioned oats

• 1 cup milk of choice

• chia seeds

• plant protein powder (vanilla)

• fruit toppings of choice

• cacao nibs (optional)

instructions: assemble in glass containers or jars, use about a 1:1 ratio between oats and milk, stir in chia seeds and desired serving size of protein powder, soak overnight, serve cold + top with fave fruits and/or cacao nib. Heads up: depending on your protein serving size, you may decide to add a bit more milk. You can pair these oats with pre-prepped chicken/turkey sausage or green pea protein smoothie (coconut water based) to reach your 30g.

Green Smoothie

• 8 oz coconut water

• 1 or 2 cups spinach (depends on how green you like it)

• 1 frozen or ripe banana

• 1 tbsp chia seeds (pre-soaked preferably)

• pea or plant protein powder

• 1/2 cup ice cubes

• light drizzle of honey or monk fruit syrup (optional)

• pinch of fresh minced ginger (optional)

instructions: in a blender add coconut water, spinach, banana, chia seeds, protein powder, ice, etc then blend and serve right away — note: I've paired this smoothie with every suggestion listed as I prepare this most days alongside whatever breakfast I'm having. Pro tips: use less banana for lower carbs smoothie, use 2 tbsp of chia seed for more fiber, add a squeeze of fresh orange juice if you need some Vitamin C.

Protein Pancakes (makes 2 large cakes)

• 2 eggs (or 1 ripe mashed banana if plant-based)

• 1 1/2 cups milk of choice

• 1 tsp vanilla extract

• cinnamon

• 1/2 cup cassava flour

• 1/2 cup vanilla protein powder

• 1/2 tsp sea salt

• 1/8 tsp baking soda

• preferred butter or oil

• maple, date or monk fruit syrup

instructions: combine/whisk wet and dry ingredients in separate bowls, pour wet ingredients into dry and combine until smooth, cook over medium-high heat on buttered or oiled skillet, can top with warm maple, date or monk fruit syrup. Disclaimer - depending on flour, milk and protein powder type - you'll want to keep an eye on your batter texture. It may call for a tiny bit more of something to yield the consistency you're after. Don't get discouraged if it doesn't turn out perfectly the first time, this recipe will become 'your' fine diet protein pancakes.

Shrimp & Cauli-Grits (serves 2-4)

• 1 lb shrimp (cleaned/peeled)

• 1 large head of cauliflower, riced (fresh, organic preferred)

• 1/2 yellow onion, diced

• 4 cloves garlic, minced

• 1 cup full fat coconut milk

• 1 ¾ cup vegetable stock

• ¼ cup pecorino romano cheese, grated (optional for dairy-free)

• 1-2 tablespoons fresh parsley, chopped

• Avocado oil

• Salt and pepper

• Ghee (coconut oil for dairy-free)

instructions: this recipe’s a bit more advanced but so worth it! Linking to the recipe HERE. I have made my shrimp in cauli-grits many times, even with purple cauliflower for a colorful plate. Feel free to add a bit of hot sauce or sub the coconut milk for heavy cream or dairy-free heavy cream.