High-Protein Breakfast Plate
Description
This breakfast plate is designed to give you 30–40g of high-quality protein, steady energy, and balanced nutrition. It includes scrambled eggs, grilled chicken sausage, Greek yogurt with berries, and avocado toast.
Ideal for muscle building, weight management, or simply staying full for hours.
Total Time Breakdown
Step Time
Prep Time 10 minutes
Cooking Time 10 minutes
Assembly Time 2 minutes
Total Time 22 minutes
Ingredients (1 Serving)
Protein Section
2 large eggs
1 chicken or turkey sausage (high-protein, low-fat)
½ cup Greek yogurt (plain, unsweetened, 10g+ protein)
Sides & Add-Ons
½ cup mixed berries (blueberry, strawberry, raspberry)
1 slice whole-grain or sourdough bread
¼ medium avocado
Salt & pepper to taste
1 tsp olive oil for the eggs
Optional: chili flakes, fresh herbs, honey (½ tsp)
Instructions
1. Prepare the Eggs (Scrambled)
Crack the eggs into a bowl and whisk until smooth.
Heat 1 tsp olive oil/butter in a nonstick pan over medium heat.
Pour the eggs in and gently push them from the edges to the center.
Cook 2–3 minutes until soft and fluffy.
Season with salt and pepper.
Time: 3 minutes
2. Cook the Chicken Sausage
Heat a skillet over medium heat.
Add the sausage and cook 3–4 minutes per side until browned and warmed through.
Time: 6 minutes
3. Greek Yogurt Bowl
Add Greek yogurt to a small bowl.
Top with fresh mixed berries.
Optional: Drizzle ½ tsp honey.
Time: 1 minute
4. Avocado Toast
Toast the bread slice.
Mash ¼ avocado on top.
Add salt, pepper, or chili flakes.
Time: 2 minutes
5. Assemble the Plate
Add scrambled eggs
Add sliced chicken sausage
Add yogurt + berries
Add avocado toast
Your high-protein breakfast plate is ready!
Time: 1 minute
Nutrition (Approx.)
Item Protein Calories
2 eggs 13g 140
Chicken/turkey sausage 12–15g 120
Greek yogurt (½ cup) 10g 80
Berries 1g 30
Avocado toast 3g 180
Total Protein ~38–42g ~550–600 calories
Frequently Asked Questions
Q1: Can I make this vegetarian?
Yes. Replace chicken sausage with:
½ cup cottage cheese (14g protein), or
1–2 plant-based sausages, or
A tofu scramble
Q2: How can I increase protein further?
Add any of the following:
+1 egg (+6g)
+2 tbsp chia seeds (+4g) to yogurt
+¼ cup cottage cheese (+7g)
Protein shake on the side (+20g)
Q3: Can this be meal-prepped?
Partially, yes.
Prep these ahead:
Cook sausages for 3 days
Cut berries
Slice avocado (add lemon to avoid browning)
Eggs are best cooked fresh.
Q4: Is this good for weight loss?
Yes—high-protein breakfasts reduce hunger and prevent midday snacking.
Q5: What can I substitute for Greek yogurt?
Skyr (even higher protein)
Low-fat cottage cheese
High-protein plant yogurt
Q6: Can I make it dairy-free?
Yes:
Use coconut yogurt or plant yogurt
Replace olive oil
If you want, I can also create:
A printable recipe card
A vegan version
A calorie-deficit version
A
15-minute meal-prep version