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How to Eat 40 Grams of Protein for Breakfast (And Why That Matters...)

This one habit could change your life

Author

Dhru Purohit
April 18, 2025

One habit that has made a HUGE impact on my life is getting 30-40 grams of protein first thing in the morning. 

Let me tell you why… 

Eating protein first thing in the morning sets the tone for your entire day.  

It helps stabilize your blood sugar, reduces cravings, and keeps you feeling full and energized for hours.

Unlike carb-heavy breakfasts that can cause energy crashes, high-protein meals support steady focus, energy, and blood sugar. 

This is one of the simplest, most effective ways to support fat loss, reduce snacking, and feel more in control of your appetite all day long.

Basically, when you start your day out with a good amount of protein, you’re less likely to make crappy decisions because of blood sugar imbalances (like reaching for a carb-heavy, sugary snack). 

This is one of those things you really have to try out for yourself in order to feel the immediate benefits. 

Today, I’m sharing 3 of my favorite ways to get 40 grams of protein for breakfast in case you’re looking for simple, yet high-protein ideas. 

  • “Deviled” eggs + chicken sausage

  • My nutrient-dense spring smoothie

  • A protein-packed yogurt bowl

Let’s get into it.

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Recipe 1: 🥚 “Deviled” Eggs (25 grams of protein) + Chicken Sausage (22 grams of protein)

This recipe is nowhere near as complicated as it looks. This is my simple way of creating lazy deviled eggs that honestly ANYONE can do. Combined with chicken sausage and some veggies, this recipe has healthy fats, fiber, and protein – the winning combo for balanced blood sugar. 

“Deviled” Eggs Ingredients:

Instructions:

  1. Cut your hard boiled eggs in half.

  2. Add your Primal Kitchen Garlic Aioli to the tops of the eggs (I use the tablespoon amount equally amongst all of the eggs). 

  3. Sprinkle with dill. 

Chicken Sausage + Veggies + Kimchi Ingredients:

  • 2 large chicken or beef sausage links → 22 grams of protein 

  • 1 cup of roasted cauliflower or vegetable of choice 

  • Two ounces of kimchi

Instructions:

  1. I like to cut my chicken sausage into “coin” shapes before I cook them. Heat your pan to medium high, add avocado oil. Cook your sausages (flipping them when you need to) until they’re lightly brown. 

  2. Roast your veggies in the oven for about 20 minutes with whichever spices you like. 

  3. Add everything to a plate and top with kimchi. 

Recipe 2: 🌱 A Nutrient-Dense Spring Smoothie (40 grams of protein)

This is my go-to recipe when I’m short on time but I still want to get at least 40 grams of protein in. It’s a super delicious smoothie that also gives a little energy boost from the coffee beans.

Ingredients:

  • 1 to 2 ounces of micro greens

  • 1 to 2 ounce of fresh mint

  • 10 ounces of water

  • 2 scoops of protein powder → 40 grams of protein

  • ¼ cup of organic frozen strawberries

  • ¼ cup of organic frozen avocado

  • ½ teaspoon of organic whole coffee beans (for a nice crunch and a tiny caffeine boost)

Instructions:

Combine all ingredients into a blender and blend until smooth and creamy. 

Recipe 3: 🫐 Protein-Packed Yogurt Bowl (40 + grams)

This recipe comes from my sister and nutritionist, Kaya. It’s loaded with fiber, protein, antioxidants, and omega-3 fatty acids. This recipe is also great if you want something sweet for breakfast but you don’t want to send your blood sugar on a rollercoaster. 

Ingredients:

  • 1 cup 2% plain Greek yogurt → 20g protein

  • 1 scoop chocolate or vanilla protein powder → 20–25g protein

  • 1 tbsp chia seeds → 3g protein

  • 1 tbsp hemp hearts → 3g protein

  • 1/4 cup fresh berries (blueberries, raspberries, or strawberries)

  • 1 tbsp almond butter (optional, adds creaminess + healthy fats)

  • Dash of cinnamon or vanilla extract (optional)

Instructions:

  1. In a bowl, whisk together the Greek yogurt and protein powder until smooth.

  2. Stir in chia seeds and hemp hearts.

  3. Top with berries and a drizzle of almond butter (if using).

  4. Sprinkle with cinnamon or a few drops of vanilla for extra flavor.

Concluding thoughts: 

There are so many ways to get protein in the morning– these are just a few ideas. You can do a tofu or ground meat with veggie stir-fry, eat leftovers, made a breakfast salad with a hefty amount of protein – sometimes you have to think outside of the traditional breakfast box! 

Hope you enjoyed these recipes.

Here’s to your health, 

Dhru Purohit