Protein Breakfast builder

The Protein Breakfast Builder turns the research on protein timing into a breakfast that fits you.
 

Enter your body weight in kg or lb, choose your age group and whether you do strength training, and remove any foods you don’t eat. The builder works out how much protein to aim for at breakfast and your daily protein target.

You then get breakfasts with portions sized to hit your target, from a classic omelette or steak and eggs to overnight oats with skyr you can make the night before.

If you prefer to choose yourself, use the build-your-own section to add foods and watch your total fill up.

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This simple tool reflects what the research says; most people eat very little protein at breakfast and most of it at dinner, and spreading protein more evenly across the day supports muscle and can help you feel fuller. Your total daily protein still matters most, and the need for protein rises after 65.

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This builder draws on Schoenfeld and Aragon (2018) on protein per meal, the PROT-AGE and ESPEN recommendations for older adults, and the ISSN position stand on protein and exercise. Protein values are typical averages, so check product labels.

 

It is for general education only, so check with your doctor or a registered dietitian if you have kidney disease or another medical condition.

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For more on why breakfast protein matters, read the full blog here.