'I swapped to high protein breakfasts for a week, here's what I learnt...'

As part of a balanced diet, protein is thought to keep hunger at bay. Given my stomach is rumbling by 11am and I'm snacking soon after, I wanted to see if eating a high-protein breakfast every day for a week would keep me fuller for longer.

"There's evidence to suggest protein has a higher satiating power, external – compared to carbohydrate and fat," explains dietitian Tai Ibitoye.

Here's my seven-day meal plan of high-protein breakfasts and what I learnt…

Protein per serving: 24g

Fuller for longer? Yes! The mix of high protein and carbs left me satisfied, with no mid-morning cravings.

Best for: Meal-preppers.

Substantial and tasty, this frittata was a great start and only took 20 minutes to make. I packed it with eggs, bacon and veg, and also used leftover roast potatoes, although tinned potatoes would work well too.

Protein per serving: 28.6g

Fuller for longer? For sure – hunger was curbed until lunch.

Best for: A leisurely breakfast.

This protein-packed breakfast was delicious thanks to the spiced browned butter, if a little fiddly to make on a weekday. I followed Nigella's recipe but upped the eggs to increase the protein.

Protein per serving: 36.5g

Fuller for longer? Yes, but the sweetness did make me crave treats.

Best for: Batch cookers.

Elly Curshen's granola uses egg whites as a protein-rich binder, and I used quark instead of yoghurt (it's higher in protein).

It's simple to make and much tastier than shop-bought.

Protein per serving: 14.6g

Fuller for longer? I only managed to eat half, so was hungry before lunch.

Best for: A hot day.

This vegan smoothie was the quickest high-protein breakfast I made – you just blend silken tofu with frozen fruit, then top with chia seeds.

It's super fruity, with no tofu aftertaste, but it's served very cold and the portion was huge, so was difficult to finish and not ideal for a cold day. I gave up halfway through.

Protein per serving: 16.2g.

Fuller for longer? I exercised and still had no mid-morning cravings.

Best for: Tight budgets.

Beans on toast is a quick and easy source of fibre and protein. I used tinned but could have made homemade baked beans to control the sugar and salt, and up the protein.

Protein per serving: 36.5g

Fuller for longer? I was stuffed until lunch and achieved a personal best on my run after eating!

Best for: A weekend treat.

I grilled bacon and chicken sausages to lower the fat, poached my egg instead of frying and added toast for carbs in this healthier but satisfying take on a full English.

Ibitoye says not to indulge too often, though. "Although a high-protein cooked breakfast may be a weekend treat, it's important to not regularly consume red, processed meats such as bacon, as they tend to be high in salt and saturated fats."

Protein per serving: 25g

Fuller for longer? Full and ready for the day!

Best for: Entertaining.

Kedgeree contains two high-protein ingredients – smoked haddock and eggs.

While it takes time, it's simple to make and tastes great, thanks to the gentle warmth of the curry powder.

It is possible to help curb morning snacking then, by being mindful of how much protein your breakfast is packing.

It takes a little more forward planning, but it's worth it – especially if you're trying to cut down on snacks or are trying to bolster your protein intake to support training.

It became clear, though, that it's important not to just focus on protein – without keeping an eye on how balanced breakfasts are throughout the week it would be easy to start eating more meat that's high in saturated fat and salt, or compromising on energy-giving carbs.

Originally published September 2024. Updated February 2026

Want more? Visit BBC Food on Instagram, external, Facebook, external and Pinterest, external or watch the latest Food TV programmes on BBC iPlayer.