But you can always win at breakfast. Fitbit dietitian and nutrition curriculum designer Tracy Morris wants you to wake up to a meal with at least 20 grams of protein, to keep carb cravings and sugar crashes at bay. Which means a bowl of frosted cereal just isn’t going to cut it. And, surprisingly, neither will a couple of eggs—unless you add a sprinkle of cheese!

Here are some top sources of protein that sound appealing in the morning and will help get you to 20 grams.  

• 7 oz Greek yogurt, plain, nonfat 20 grams protein

• ½ cup cottage cheese, low-fat 14 grams protein

• 2 oz turkey sausage 14 grams protein

• 2 large eggs 13 grams protein

• 1 cup milk, nonfat 8 grams protein

• 1 cup quinoa 8 grams protein

• ½ cup black beans 8 grams protein

• 2 tablespoons crunchy peanut butter 8 grams protein

• 1 oz cheddar cheese 6 grams protein

• 1 whole-wheat English muffin 6 grams protein

• 1 oz smoked salmon 5 grams protein

• ½ cup oats 5 grams protein

• 1 slice whole-wheat bread 3 grams protein

If you’ve got the ingredients, you still might be wondering what to do with them. Here are seven quick and easy ideas for high-protein breakfasts to power your morning.

Overnight Oats with Blueberries

½ cup oats + ½ cup Greek yogurt + ½ cup milk + 1 tablespoon chia seeds + ½ cup blueberries

395 CALORIES, 25 GRAMS PROTEIN PER SERVING

Cottage Cheese Toast

2 slices sprouted toast + ½ cup cottage cheese + ¼ avocado + 1 teaspoon sesame seeds

319 CALORIES, 20 GRAMS PROTEIN PER SERVING

Smoked Salmon Bagel  

½ whole-wheat bagel + 2 tablespoons cream cheese + 1 oz smoked salmon + ¼ cup alfalfa sprouts

314 CALORIES, 20 GRAMS PROTEIN PER SERVING

Beany Breakfast Burritos

1 whole-wheat tortilla + 2 large eggs + ½ cup black beans + 2 tablespoons salsa fresca

PER SERVING: 332 CALORIES, 21 GRAMS PROTEIN

Start Your Day Strong with Pixel Watch 3

Track your macros, monitor your activity levels, and start your day with energy. Pixel Watch 3 and Fitbit Premium provide the insights you need to achieve a balanced lifestyle.

Buy Learn

Start Your Day Strong with Pixel Watch 3

Track your macros, monitor your activity levels, and start your day with energy. Pixel Watch 3 and Fitbit Premium provide the insights you need to achieve a balanced lifestyle.

Buy Learn

Turkey Sausage & Egg Sandwich

1 whole-wheat English muffin + 2 oz turkey sausage + 1 large egg + 1 oz cheddar + ½ cup baby spinach

393 CALORIES, 29 GRAMS PROTEIN PER SERVING

Lemon & Chia Seed Muffins

335 CALORIES, 20 GRAMS PROTEIN PER SERVING

For the full recipe, check out Lemon & Chia Seed Muffins.

Chocolate & Peanut Butter Protein Shake

408 CALORIES, 23 GRAMS PROTEIN PER SERVING

For the full recipe, check out Chocolate & Peanut Butter Protein Shakes.