Protein: 10 to 20 grams. This recipe from Mike Roussell, Ph.D., author of The Six Pillars of Nutrition, contains 30 grams of high-quality protein.Thatâs the amount he recommends eating at each meal to help build and repair muscles, slowing the natural decline of muscle mass that happens with age. Since eggs have 5.5g of protein and are packed with healthy fats, minerals and essential vitamins theyâre a protein and vitamin staple in most breakfast options. Calling all PB-lovers! So it pays to alternate egg dishes with other healthy options, like fiber-packed oatmeal or yogurt with fresh fruit and nuts. High-Protein Breakfast #2: Quinoa Breakfast Bowl. Quinoa bowls arenât just for lunch. I personally love eggs, 99% of my mornings start with some form of an egg in my breakfast, however I also know there are a lot of people that donât like them. And while good old eggs are awesome, so is variety. These no-bake bars, courtesy of Elizabeth Ward, M.S., R.D., pack all the delicious nutty flavors of a bakery breakfast bar, minus the not-so-healthy ingredients. Related: 8 High-Protein Snacks Nutritionists Love No-Bake Peanut Butter Cereal Bars. For whatever reason, scrambled or hard boiled eggs are the go-to high-protein breakfast for a lot of people.