A better breakfast than tea and toast

If you’re like most of my clients, then the meal of the day when you struggle to meet the 30g protein requirement is breakfast. If you tend to have tea and toast, or cereal, or even muesli, then you may not be giving your body the fuel it needs to help you stay active and maintain your lean body mass throughout the day.

For example, two slices of wholemeal bread contain just one-third of the 30g requirement. Adding peanut butter brings it up around one-half, but it’s still well–short of the ideal amount of protein. Even a bowl of muesli, although it contains plenty of fibre, only contributes around 5g of protein. Adding milk and 125ml yoghurt can bring that up to around 10g, but if you’re not reaching 30g at each meal, then the deficit can contribute to a gradual deterioration in muscle mass and strength.

However, there are plenty of ways to increase the amount of protein you eat at breakfast without having to eat more.

Here’s one to share:


Serves 2.


  • 1 scoop (or 2 tbsp) of Muscle Maintenance protein powder

  • 1 cup of low fat milk

  • 1 cup of oats

  • Handful of frozen berries

  • 125g of natural Greek-style yoghurt

  • 1 mango cheek

  • 1 medium banana

  • Sprinkle of cinnamon


  • Shake the Muscle Maintenance protein powder with the low fat milk using a protein shaker. If you don’t have one, make sure you’re subscribed to the Adalin Health newsletter and they’ll send you a free shaker with your next order.

  • Add this protein-enriched milk to the oats, berries, cinnamon and nutmeg in a bowl and place in the fridge overnight

  • Remove the mixture from the fridge the following morning and prior to eating

  • Add the yoghurt, banana and top it off with the mango

Nutrition Information:

Dr Chloe Sacks APD AN