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These ideas all contain approximately 20 grams of protein give or take a few grams!


2/3 – 1 cup granola

¼ cup walnuts

1 cup milk (any variety)

Add fruit for nutrients and fiber (berries, dried fruit, peaches)


½ – 1 cup oatmeal made with milk

Add nuts, fruit, honey, peanut butter for added flavors and protein


Power breakfast sandwich

1 egg

1 oz. ham

1 slice cheese

2 slices whole wheat toast or English muffin

1 cup of juice/side of fresh fruit


½ cup Greek yogurt

¼ cup sliced almonds and granola

Honey or Maple Syrup

Dried fruit


1-2 egg omelet


Green onion, mushrooms, peppers, etc.

Touch of ham, bacon, sausage

Side of fresh berries


2 Slices whole wheat toast or English muffin

2 Tablespoons peanut butter

Banana slices

I cup of milk


1 bagel

1 ounce Lox/smoked salmon

2 tbs. Cream cheese

Side of fresh fruit or juice