10 High Protein Low Calories Breakfasts You’ll Want to Meal Prep All Week

What if your breakfast could help you lose weight, build muscle, and save time — all at once? That’s exactly what these high protein low calories breakfasts are designed to do. They’re quick, delicious, and perfect for meal prep so you never have to wonder “What’s for breakfast?” again. Each recipe comes with ingredients, step-by-step instructions, and approximate nutrition info so you can fuel your mornings while staying on track with your health goals.

Whether you prefer sweet, savory, or plant-based, these 10 recipes will give you a week’s worth of options you’ll actually look forward to.

---

🥚 1. Egg White & Spinach Muffins

Why It Works: Portable, protein-rich, and only ~90 calories each.

Ingredients (12 muffins):

• 2 cups egg whites
• 1 cup chopped spinach
• ½ cup diced red bell pepper
• ¼ cup diced onion
• ¼ cup low-fat cheddar cheese
• Salt, pepper, garlic powder

Instructions:

1. Preheat oven to 350°F (175°C).
2. Mix egg whites, veggies, cheese, and seasonings.
3. Pour into greased muffin tin.
4. Bake 20–25 minutes until set.

Macros (per muffin): ~90 cal, 9g protein, 2g fat, 3g carbs

Meal Prep Tip: Store in fridge 5 days; freeze extras.

---

🥛 2. Greek Yogurt Berry Parfaits

Why It Works: Protein-packed and refreshing with fiber-rich fruit.

Ingredients (4 jars):

• 2 cups nonfat Greek yogurt
• 1 cup mixed berries
• 4 tbsp chia seeds
• 4 tbsp granola (optional)

Instructions:

1. Layer yogurt, berries, chia seeds in jars.
2. Add granola just before eating.

Macros (per jar): ~160 cal, 16g protein, 2g fat, 18g carbs

Meal Prep Tip: Prep 3–4 jars at once, refrigerate up to 4 days.

---

🥑 3. Cottage Cheese & Veggie Bowls

Why It Works: Creamy, savory, and slow-digesting protein.

Ingredients (4 servings):

• 2 cups low-fat cottage cheese
• 1 cup diced cucumber
• 1 cup cherry tomatoes
• 1 tbsp everything bagel seasoning

Instructions:

1. Divide cottage cheese into containers.
2. Top with cucumber, tomatoes, seasoning.

Macros (per serving): ~200 cal, 20g protein, 4g fat, 10g carbs

Meal Prep Tip: Store airtight up to 3 days.

---

🌯 4. Turkey & Egg Breakfast Burritos

Why It Works: A freezer-friendly, filling grab-and-go.

Ingredients (6 burritos):

• 6 whole-wheat tortillas
• 6 eggs + 6 egg whites
• 1 cup diced peppers
• 1 cup lean turkey sausage
• ½ cup low-fat cheese

Instructions:

1. Cook turkey sausage; scramble eggs & peppers.
2. Divide into tortillas, sprinkle cheese, roll tightly.
3. Wrap in foil, freeze. Reheat in microwave.

Macros (per burrito): ~280 cal, 25g protein, 9g fat, 22g carbs

---

🫐 5. Protein Overnight Oats

Why It Works: Balanced carbs + protein, keeps you full.

Ingredients (4 jars):

• 2 cups rolled oats
• 2 cups almond milk
• 2 scoops vanilla protein powder
• 1 cup blueberries
• 2 tbsp chia seeds

Instructions:

1. Mix oats, milk, protein powder, chia seeds.
2. Divide into jars, top with blueberries.
3. Refrigerate overnight.

Macros (per jar): ~310 cal, 25g protein, 5g fat, 35g carbs

---

🍌 6. Banana Protein Pancakes

Why It Works: Comfort food made lean and protein-packed.

Ingredients (4 servings):

• 2 ripe bananas
• 4 eggs
• 2 scoops protein powder
• 1 tsp cinnamon
• ½ tsp baking powder

Instructions:

1. Mash bananas, whisk with eggs, protein powder, cinnamon, baking powder.
2. Cook pancakes on nonstick pan 2–3 min per side.

Macros (2 pancakes): ~220 cal, 20g protein, 4g fat, 20g carbs

Meal Prep Tip: Freeze, then toast before serving.

---

🥒 7. Smoked Salmon & Cucumber Wraps

Why It Works: Light, refreshing, rich in protein + omega-3s.

Ingredients (4 wraps):

• 4 whole-grain wraps (or lettuce leaves)
• 8 oz smoked salmon
• ½ cucumber, thinly sliced
• 4 tbsp light cream cheese
• Fresh dill

Instructions:

1. Spread cream cheese, layer cucumber and salmon.
2. Roll tightly, slice in half.

Macros (per wrap): ~250 cal, 24g protein, 7g fat, 15g carbs

---

🍵 8. Tofu Scramble with Veggies (Vegan)

Why It Works: Plant-based, high protein, colorful.

Ingredients (4 servings):

• 14 oz firm tofu, crumbled
• 1 cup spinach
• 1 cup diced peppers
• 1 tsp turmeric
• 1 tsp garlic powder

Instructions:

1. Cook tofu with turmeric & garlic until golden.
2. Add veggies, sauté until tender.

Macros (per serving): ~210 cal, 18g protein, 6g fat, 10g carbs

---

🥤 9. High-Protein Smoothie Packs

Why It Works: Quick to blend, easy to customize.

Ingredients (4 smoothies):

• 4 scoops protein powder
• 2 cups frozen spinach
• 2 cups frozen fruit
• 4 tbsp flaxseed
• 4 cups almond milk (for blending)

Instructions:

1. Pre-portion powder, spinach, fruit, flax in freezer bags.
2. Blend with 1 cup milk when ready.

Macros (per smoothie): ~260 cal, 25g protein, 5g fat, 22g carbs

---

🍠 10. Sweet Potato & Egg Hash

Why It Works: Complex carbs + protein for steady energy.

Ingredients (4 servings):

• 2 medium sweet potatoes, cubed
• 1 tbsp olive oil
• 6 eggs
• 1 onion, diced
• 1 cup spinach
• Paprika, salt, pepper

Instructions:

1. Roast sweet potatoes at 400°F (200°C) for 25 min.
2. Sauté onion & spinach, add roasted sweet potato.
3. Top with fried or poached egg.

Macros (per serving): ~300 cal, 22g protein, 8g fat, 28g carbs