A 30g-protein breakfast blunts hunger, protects muscle, and cuts total daily calories without effort. Here are five templates that hit that number.
3 whole eggs + 2 egg whites + 1 slice cheese (32g).
1 cup Greek yogurt (2%) + 30g almonds + berries (30g).
2 scoops cottage cheese + smoked salmon + tomato (35g).
Overnight oats: ½ cup oats + 1 scoop whey + milk (35g).
Turkey/egg wrap: 2 eggs + 60g turkey + wrap (32g).
Plug your calories into a real-food meal plan.
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