Breakfast Essentials High Protein and Recipe for Vegetarian

Having breakfast essentials high protein is useful for those who has high activities all day long since morning. Here are some high protein food source and recipe you can make.

Breakfast Essentials High Protein

Breakfast is very important for the body to get energy before starting the activity. We recommend that you consume foods that are rich in protein so that you are not weak due to lack of energy and can still focus.

Breakfast Essentials High Protein

There are recommendations that need to be considered regarding protein requirements per day based on age, gender, and physical activity.

In short, children need between 56 and 113 grams while adults should consume between 140 grams and 170 grams of protein per day.

List of High Protein Food Sources

Here are some sources of food that are high in protein and needed by your body also good for vegetarian.


Eggs are the easiest source of high protein food to obtain and process. Protein content in eggs is 13 g of protein / 100 g. There are many processed foods from eggs and the easiest are scrambled, omelette and boiled.

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Milk derived from cows contains many nutrients such as phosphorus, vitamin B12 and calcium, the latter of which plays a role in strengthening and growing bones.

Greek Yogurt

Food sources that are suitable for weight loss because they contain less fat, but also provide protein. In 170 grams of Greek yogurt is estimated to contain 17 grams of protein. Yogurt also contains probiotics, which are good bacteria that help reduce stomach problems.


Cheese is a favorite food and never leaves the menu. In cheese is rich in protein, a cup with 226 grams of cottage cheese contains 27 grams of protein.


Oatmel is perfect for breakfast added with milk or fruit or fruit juice. Just half a cup of oatmeal contains 13 grams of protein. With a high content of crude fiber can help your digestion.

Baked Eggs With Avocado And Goat Cheese

This is a high protein breakfast that serve for 1-2 people. This baked vegetables for breakfast with avocado is easy to make with simple ingredients.

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  • 1 medium-large size avocado
  • 2 free-range eggs (preferably) M or L
  • 2 tablespoons of goat cheese
  • sweet or spicy paprika, ground cumin
  • granulated garlic
  • black pepper
  • salt
  • oil extra virgin olive


  • Preheat the oven to 200ºC.
  • Choose an avocado that has been seeded, cut it in half
  • Crack the egg and put it in the pit of the avocado seed.
  • Add seasonings such as salt, olive oil, pepper to your taste.
  • Wrap the avocado in aluminum foil.
  • Bake the avocado until cooked, about 15-20 minutes.
  • Serve with remaining cheese and add olive oil.

If you need more protein food source, you can try to make veggie quiche recipe that you can add many ingredient with high protein contents inside.

Those all breakfast essentials high protein and recipe for vegetarian with avocado that easy for everyone to make.

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