teen athletes

Nine Protein-Boosting Breakfasts for the Young Athlete

Breakfast seems to be the hardest meal of the day for adults, kids and teens alike. While, yes, some adults can get along just fine with a coffee-only breakfast, there are certain groups of people that really need this first meal of the day. If you have read my previous posts, you now know that the saying “breakfast is the most important meal of the day” is not just some silly phrase. This statement holds a lot of truth, especially for athletes and active individuals. For these groups breakfast really is necessary because athletes, particularly young athletes, cannot typically get all of the nutrition they need to support growth, development, regular functioning AND sport from just two meals a day! Our bodies can only utilize a certain amount of protein per meal or snack for muscle building and maintenance and other necessary body functions. We now know the rest of it gets excreted as seen with increased urea levels. So, if your high intensity or power athlete needs a higher amount of protein, it’s going to be pretty important that your athlete include breakfast as a chance to get some of that protein! Of course, the breakfast meal is also a chance to get quality carbs and healthy fats + micronutrients like calcium, zinc, iron and vitamin D, but today we’re talking about protein so I’m going to try and stay on track!

Today, I’m tying all of my previous posts together with these ten protein-boosting breakfasts for the young athlete. I hope it helps make your mornings easier and your athletes stronger.

And remember, it doesn’t have to be fancy or complicated to be effective!

Happy Fueling!



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Whole Grain English Muffin + 1 Tbsp PB + Mixed Berries

~ 12 grams of protein

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1/2 cup Cottage Cheese + Sliced Berries

~14 grams of protein



Whole Grain Oatmeal + Peanut Butter

15 grams of protein



Greek Yogurt + Egg + Mixed Fruit

~21 grams protein

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Greek Yogurt + Whole Grain Granola Bar

~20 grams protein

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Make-Ahead Egg Cups: Up & At ‘Em Eggs Cups

You can have 3 egg cups for about 15 grams of protein or have 2 + an 8 ounce glass of milk for about 18 grams!

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Egg Sandwiches

You can make these simple with one or two eggs & a slice of cheese on a whole grain English Muffin or, I love my 5-Ingredient Breakfast Sandwiches! About 18 grams of protein!

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SunButter Banana Overnight Oats

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Cherry Vanilla Overnight Oats