4. Find new ways to use protein powder

Feneli suggests thinking outside the blender for ways to integrate protein into your breakfast. While she recommends prioritizing whole food protein sources first, she says protein powder can be a great supplement to have in addition. “Protein powder can be added to pancake mix, oatmeal, and yogurt parfaits,” she says, giving some ideas for how to use it.

When picking a protein powder, Feneli says that whey is a good choice because it contains all the essential amino acids the body needs. “Whey is an animal-based protein, so vegetarians and vegans should opt for a plant-based protein like soy or pea protein,” she says, adding to make sure to check out the ingredient list and limit added sugar.

5. Go with the grain

One protein-rich food that often goes under the breakfast radar is quinoa, says Dr. Mayo. One cup contains 8 grams of protein and 5 grams of fiber. “Quinoa is a great alternative to grits,” Feneli says.

Oats have a decent amount of protein too, with 10 grams per cup. Dr. Deutz suggests making them with milk or soy milk, adding in some chia seeds, flax seeds, nuts or nut butter and you have a solid high-protein breakfast.

6. Add in Greek yogurt and cottage cheese

One serving of Greek yogurt has 17 grams of protein, which is a pretty significant drop in the bucket. A serving of cottage cheese clocks in at 11 grams of protein, also decent. Feneli says that some of her favorite ways to use Greek yogurt are adding it to pancake, waffle, or muffin mixes, using it in place of sour cream to top off breakfast burritos, blending it into smoothies, and using it in chia pudding or overnight oats. Dr. Mayo says that cottage cheese works great in smoothies too. Neither protein source requires any prep time or cooking whatsoever. Just look out for an excessive amount of added sugars.

7. Go nuts (but not too nuts)

Are nuts considered a fat or a protein? That is the eternal question. While nuts and nut butter do contain a good amount of protein, Dr. Deutz considers them more of a fat. They’re also high in calories, so he says you don’t want to make them your primary protein source unless you’re trying to gain weight. But he says that nuts and seeds can make great secondary protein sources at breakfast, such as adding them to overnight oats or a Greek yogurt parfait.

8. Plan ahead

As with most health goals, getting enough protein (including at breakfast) takes planning. “A lot of time is given to meals later in the day, and breakfast is often a fly-by-the-seat-of-your-pants meal. Spending a little time meal prepping your breakfast will help ensure you meet your protein needs,” Feneli says. She adds that this can look like pre-cooking hard-boiled eggs, baking egg cups, pre-portioning parfaits, and making protein overnight oats. Or it can simply be figuring out what you’re going to eat the next morning and making sure you have the ingredients ready. The key is having a plan.

By having a protein-rich breakfast, you’ll think more clearly, have more energy, and be in a better mood. That’s a pretty solid way to start the day.

This story has been updated.