I’ve been getting asked about how I load my mornings with protein. I’m a creature of habit, so when I find foods I enjoy, I stick with them. There’s still variety (like protein pancakes on Sunday mornings), but when I want to set the tone for the day, this is my go-to.
Everyone is different and calorie needs vary, so adjust portions based on your goals. And a reminder-- coming from a 12hr fast overnight helps me do this effectively.
Breakfast
3 eggs
3 chicken sausage (or turkey bacon)
1 piece of toast
Café con leche
≈ 35g protein
Snack (about 3 hours later)
Oikos Greek yogurt + walnuts
≈ 20g protein
Mid-morning add-on (was hungry, don't always need this)
Spinach & bell pepper egg white bites (Costco)
≈ 15g protein
Lunch (split into two parts, ~1.5 hrs apart)
• Turkey patty wrap
≈ 30g protein
• Turkey patty with a little ketchup (around 2pm)
≈ 27g protein
Total: ~130g protein
I added the extra turkey patty because I was extra hungry after a longer bike ride that morning. Even without it, I still comfortably hit my 100g protein goal for the day.
Because I front-load protein, I can usually enjoy more carbs later at dinner, which I actually look forward to.
Why this works for me:
• Keeps my blood sugar steady in the morning (simple carbs early spike it and derail my whole day)
• Keeps me full and helps control cravings — especially sweets (and yes, I have a ravenous sweet tooth)
Again, adjust based on your needs. The key is finding protein-rich foods you actually enjoy that aren’t overly calorie-dense.
For me, the daily winners are:
Eggs
Chicken sausage & patties
Turkey bacon & patties
Greek yogurt
They’re staples in my daily stack.
Find yours. Stack the wins.
-Kendrick
Everyone is different and calorie needs vary, so adjust portions based on your goals. And a reminder-- coming from a 12hr fast overnight helps me do this effectively.
Breakfast
3 eggs
3 chicken sausage (or turkey bacon)
1 piece of toast
Café con leche
≈ 35g protein
Snack (about 3 hours later)
Oikos Greek yogurt + walnuts
≈ 20g protein
Mid-morning add-on (was hungry, don't always need this)
Spinach & bell pepper egg white bites (Costco)
≈ 15g protein
Lunch (split into two parts, ~1.5 hrs apart)
• Turkey patty wrap
≈ 30g protein
• Turkey patty with a little ketchup (around 2pm)
≈ 27g protein
Total: ~130g protein
I added the extra turkey patty because I was extra hungry after a longer bike ride that morning. Even without it, I still comfortably hit my 100g protein goal for the day.
Because I front-load protein, I can usually enjoy more carbs later at dinner, which I actually look forward to.
Why this works for me:
• Keeps my blood sugar steady in the morning (simple carbs early spike it and derail my whole day)
• Keeps me full and helps control cravings — especially sweets (and yes, I have a ravenous sweet tooth)
Again, adjust based on your needs. The key is finding protein-rich foods you actually enjoy that aren’t overly calorie-dense.
For me, the daily winners are:
Eggs
Chicken sausage & patties
Turkey bacon & patties
Greek yogurt
They’re staples in my daily stack.
Find yours. Stack the wins.
-Kendrick
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