A balanced breakfast is associated with improvements in cognitive function; memory, attention, and mental performance — for the day following intake[1]. It also plays a role in regulating blood sugar levels, appetite control, and energy availability for physical activity[2].
Individuals starting the day with a nutritious breakfast tend to make healthier food choices later in the day — including higher fibre and essential nutrient intake and lower unhealthy fat intake[3]. A nutritious morning may indirectly contribute to lower risk of overweight and obesity[4].
Make sure protein is included.
Across many European countries, traditional breakfasts are lower in protein than other meals of the day. Protein is essential for muscle and bone maintenance, so incorporating protein at breakfast is a practical adjustment. Whey protein integrates easily into a range of dishes and supports daily protein intake.
The recipes below all incorporate whey protein, supporting a high-protein start to the day. They can be used as written or adapted by adding whey protein to existing breakfast favourites.
Apple pie-flavoured protein porridge
Silky oatmeal porridge with apple and cinnamon, plus a measured dose of whey protein. A practical example of a per-meal protein dose at breakfast.
Protein banana bread
A soft sweet baked option with banana, yoghurt, blueberries, and almonds, supplemented with whey protein. Suitable for batch preparation across the week.
Protein oat smoothie
A blended option suitable as a complete breakfast or alongside another meal — oats, spinach, milk, Greek yoghurt, and whey protein, topped with blueberries and cinnamon.
Banana protein pancakes
A pancake variant with whey protein, egg whites, and Greek yoghurt — naturally sweetened with banana, no added sugar.
Coffee protein smoothie
A necessary kick to get you going in the morning or a delicious treat on the breakfast table? This whey-enhanced smoothie based on coffee and peanut butter will satisfy both your protein needs and your sweet tooth.
References
[1]Adolphus, K., Lawton, C. L., Champ, C. L., & Dye, L. (2016). The effects of breakfast and breakfast composition on cognition in children and adolescents: A systematic review. Advances in Nutrition, 7(3), 590S–612S. https://doi.org/10.3945/an.115.010256
[2]Bin Naharudin, M. N., Yusof, A., Shaw, H., Stockton, M., Clayton, D. J., & James, L. J. (2019). Breakfast omission reduces subsequent resistance exercise performance. Journal of Strength and Conditioning Research, 33(7), 1766–1772. https://doi.org/10.1519/JSC.0000000000003054
[3]Ruxton, C. H. S., & Kirk, T. R. (1997). Breakfast: A review of associations with measures of dietary intake, physiology and biochemistry. British Journal of Nutrition, 78, 199–213. https://doi.org/10.1079/BJN19970139
[4]Trancoso, S. C., Cavalli, S. B., & Proença, R. P. da C. (2010). Café da manhã: caracterização, consumo e importância para a saúde. Revista de Nutrição, 23(5), 859–869. https://doi.org/10.1590/S1415-52732010000500016