Healthy breakfast ideas that keep you full: 10 high-protein options

A filling breakfast pairs 20 to 40 g of protein with fibre: eggs with brown bread and vegetables, ful with an egg, Greek yogurt with oats and fruit, or labneh with eggs. Each of the ten ideas here is roughly 300 to 500 calories.

A good breakfast keeps you full until lunch and stops the mid-morning snack hunt. The secret is protein plus fibre.

The formula

• Protein, 20 to 40 g: eggs, laban, Greek yogurt, labneh, cheese, ful, chicken or tuna
• Fibre-rich carbs: brown bread, oats, fruit, vegetables
• A little fat: olive oil, nuts or avocado, measured

10 ideas (approximate calories and protein)

1. Three boiled eggs, one brown Arabic bread, cucumber and tomato: about 380 calories, 25 g protein
2. Ful (one cup) with a boiled egg and a spoon of olive oil: about 420 calories, 22 g protein
3. Greek yogurt (200 g) with 40 g oats and berries or a banana: about 400 calories, 25 g protein
4. Labneh (3 tablespoons) with two eggs and vegetables, half a bread: about 420 calories, 22 g protein
5. Shakshuka with two eggs, cooked in one teaspoon of oil, half a bread: about 380 calories, 18 g protein
6. Oats cooked in milk (40 g oats, 250 ml low-fat milk) with a banana and a scoop of protein powder: about 450 calories, 35 g protein
7. Brown toast (two slices) with tuna, lemon and vegetables: about 350 calories, 30 g protein
8. Omelette of two eggs plus egg whites, with spinach and white cheese: about 330 calories, 30 g protein
9. Laban (500 ml) with 3 dates and a handful of almonds: about 450 calories, 20 g protein
10. Grilled halloumi (50 g) with two eggs and salad: about 420 calories, 27 g protein

Numbers vary with brands and portions; log your exact version once and reuse it.

If you are hungry by 10 o'clock, your breakfast was too low in protein, not too small.

Breakfasts that leave you hungry

• Pastries, croissants and sweet buns: lots of calories, little protein.
• A big glass of juice: the sugar of the fruit without its fibre.
• Sweet coffee drinks alone: often 200 to 400 calories that do not fill you.

What if you are not hungry in the morning?

You do not have to eat breakfast. What matters is your total food and protein for the day. If you skip it, make sure lunch has plenty of protein, so you do not overeat later.

The takeaway

Build breakfast around protein and fibre: eggs, ful, yogurt or labneh with brown bread, oats, fruit and vegetables. Shulah suggests what fits each meal, and logs your usual breakfast again in one tap.