A switch went off in somebody’s marketing office, and the brainstorming started to try to convince consumers that they weren’t eating enough protein. Those marketing ads started to pile in, and it worked. Grocery stores started advertising high-protein breakfasts to start your day strong, along with eating high-protein lunches and high-protein dinners. Consumers questioned whether they were actually getting enough protein more than any other food group. The truth is that most American diets already meet or exceed the amount of protein needed per day (0.8 grams per day for adults aged 18 years or greater). But how do you really know if you do?

Getting to the Bottom of Your Protein Intake

Let’s say you’re a 5’5, 35-year-old woman, weigh 150 pounds and exercise moderately five days a week. The American Dietetic Association recommends for this woman to eat 150 to 270 grams of protein per day, including breakfast. The Centers for Disease Control and Prevention suggests a lower amount of 79 to 276 grams of protein per day. The World Health Organization is somewhere in the middle with a push for 125 grams per day. (To simplify this, there are approximately 250 grams in one cup but some items may vary.) And while the average person doesn’t measure food before they eat it, there is a way to figure out whether you’re eating too much, too little or just enough. Use a protein calculator.

What Foods Are High In Protein?

The good news is that for those who are not eating enough protein, correcting that is simple. Common lunch foods with protein include beans, lentils, meat (ex. round beef, pork loin, skinless chicken breasts), nuts, peas, poultry, seafood, seeds and soy products. But instead of relying on protein for afternoon and evening meals, starting your day off on the right note with a high-protein breakfast helps too.

8 High Protein Breakfasts to Start Your Day Strong

Eggs: Scrambled, sunny side-up, poached or boiled, eggs are at the top of the breakfast list for high-protein breakfast choices.

Tofu: Because eggs are problematic for vegetarians (who are not lacto-ovo vegetarians) and vegans, a plate of tofu scramble (firm tofu; olive oil; nutritional yeast; and various seasonings of black pepper, lite salt, red pepper flakes, minced garlic, minced onion) is prepared similar to making an omelet. Add imitation bacon bits for a bit of crunch.

Greek Yogurt: Eat it plain or add fresh fruit to a bowl of yogurt. (If you want to make your own plant-based version, mix overnight-soaked cashews with two teaspoons of apple cider vinegar, a pinch of lite salt, 1.5 cups of filtered water and three probiotic capsules.)

Strawberry Bark: If you want a specific type of fruit and Greek yogurt treat, this takes a matter of minutes. Spread three cups of Greek yogurt (non-dairy versions count), one-fourth cup of maple syrup or honey, one teaspoon of vanilla extract, 1.5 cups of sliced strawberries and optional mini-chocolate chips on parchment paper. Then, freeze it. Cut it into small slices after waiting at least three hours.

Oatmeal: Eat an instant version or boil oats to the desired texture. Skip the sugar and fructose syrup; just add fresh fruit instead for fiber.

Peanut butter: This nutty spread can be added on a sliced apple. Or, add a spoonful of peanut butter in a blended mix of (soy) milk and a banana.

Sausage: Grill or lightly fry sausage patties or links with olive oil. Or, try a vegan version of sausage, which can be a combination of mushrooms, pea protein, soy protein and wheat gluten blended in a food processor. Some vegans opt for white beans, walnuts and oats as a second alternative for making vegan sausage.

Hummus: Made from garbanzo beans, hummus can be eaten on its own or with toast. If you prefer a sweet breakfast menu, add a small amount of cinnamon or maple syrup.

Is It Possible To Eat Too Much Protein?

Too much protein, whether that’s via plant-based proteins or a hearty helping of meat filled with saturated fat, can put you at risk of heart disease and colon cancer. As with any other diet, moderation is key.

For a grocery shopper who raids the aisles on all high-protein meals, there are some additional downsides. Harvard Health reports that people who eat very high-protein diets could also be at an increased risk of kidney stones. And one common way for these crystals to form in your body is by not drinking enough water. When there is too much waste and too little liquid, those crystals join together to form a solid that will get larger unless it is passed out of the body during urination.

Although genetics may lead to kidney stones, excess salt can also be a common culprit. And it’s not just from eating salt n’ vinegar chips or fast food French fries. Sodium is hidden in canned soups, sandwich meat, frozen meals and sports drinks. If the food was prepared ahead of time, check the sodium count on the nutrition label. The recommended daily sodium intake for adults is 2,300 milligrams, which equates to one teaspoon of salt per day. By making and seasoning food from scratch, this eliminates trying to guess your salt intake all day.

Balancing Breakfast

Protein is definitely necessary. It’s helpful for building and maintaining muscle, supporting cellular function, producing hormones and enzymes, supporting weight management, and boosting immune function. However, when planning a high-protein breakfast, don’t forget to add vitamin-rich, fiber-rich, calcium-rich and iron-rich foods alongside the proteins. By eating a combination of all of the above, this improves mental health, physical health and your energy when starting your day.