The Powder-Free High-Protein Breakfasts: 29 sweet and savory breakfasts, from 5-minute bowls to make-ahead freezer muffins and slow weekend brunches. 26 g+ protein in every one. No protein powder. Four weekly plans and grocery lists, with every number calculated from USDA data.
Plus: use the Cookverter kitchen toolkit for free.
Breakfast is the meal most of us eat on autopilot: the same toast, the same cereal, the same coffee on the way out.From the welcome page.
It is also the easiest meal to make better.
This book has 29 breakfasts, every one with at least 26 g of protein (on average 36 g) from eggs, dairy, lean meat, fish and beans. There are sweet and savory choices in every chapter. 16 are on the table in 15 minutes or less, six can be made ahead for the week, and eight are slow, generous weekend brunches.
The 4-week plan gives you a breakfast for every day: one make-ahead batch that covers three weekday mornings, two quick fresh breakfasts for the other weekdays, and two brunches at the weekend. It uses 20 of the recipes; the others are there to swap in whenever you like.
Every breakfast has 26 g of protein or more (36 g on average), from eggs, dairy, lean meat, fish and beans.
Savory plates, sweet bowls, make-ahead bakes and weekend brunches, with sweet and savory choices in every chapter.
16 breakfasts are on the table in 15 minutes or less. Six can be made ahead for the week, and eight are slow, generous weekend brunches.
The 4-week plan pairs one make-ahead batch that covers three weekday mornings with two quick fresh breakfasts and two weekend brunches. It uses 20 of the recipes; the rest are there to swap in.
Every ingredient is matched to a USDA FoodData Central entry and added up by script. Every ID is printed in the book.
Grams with cups, spoons and ounces alongside. Oven temperatures in °C and °F, for conventional and fan ovens.
Kitchen basics on pages 6–7: Eggs, cooked the way you like them and The high-protein breakfast pantry. Then four weeks of plans and grocery lists, the recipe chapters, swaps and a nutrition index.
| Section | What it is | Pages |
|---|---|---|
| Welcome | Why this book | p. 3 |
| How to use this book | How the plan works | p. 4 |
| Protein, from real food | Kitchen basics | p. 5 |
| Eggs, cooked the way you like them | Kitchen basics | p. 6 |
| The high-protein breakfast pantry | Kitchen basics | p. 7 |
| Storing, freezing and food safety | Kitchen basics | p. 8 |
| Week 1: Bacon and berries | Plan + grocery list | p. 9–10 |
| Week 2: Cookies and grits | Plan + grocery list | p. 11–12 |
| Week 3: Lemon loaf and blintzes | Plan + grocery list | p. 13–14 |
| Week 4: Congee and galettes | Plan + grocery list | p. 15–16 |
| Savory Breakfasts | 8 recipes | p. 17–24 |
| Sweet Breakfasts | 7 recipes | p. 25–31 |
| Make-Ahead Breakfasts | 6 recipes | p. 32–37 |
| Weekend Brunch | Plan + grocery list | p. 38–39 |
| Swaps and substitutions | Swaps | p. 46 |
| Nutrition index | All 29 recipes at a glance | p. 47 |
| How we calculated + sources | Method and sources | p. 48 |
Cookverter kitchen toolkit. Cooking in cups or ounces? Use our free online converters for volume, weight, oven temperature and cups to grams by ingredient, plus a recipe scaler, at cookverter.com.
Better than the drive-through: baked egg rounds, lean back bacon and cheddar in toasted whole-grain English muffins, wrapped and ready to reheat.
Serves 3 · Prep 10 min · Cook 15 min
Tip: Unwrap, wrap in paper towel and microwave for 60–90 seconds until hot through.
Keeps: Fridge 4 days. Freeze wrapped up to 2 months. Microwave from frozen in a paper towel for 2 minutes, turning once, until piping hot (74 °C / 165 °F).
Cooking for 2 or 6 instead of 3? Scale this recipe with Cookverter, our free recipe scaler.
Nutrition per serving, calculated from USDA FoodData Central values. Brands vary. From page 32 of the book.
Most recipe books don’t say where their nutrition numbers come from. Ours do.
High-protein breakfasts from real, everyday food. No powders, no boring toast, no guesswork.
Secure checkout with Stripe. Digital download: nothing is shipped.
No. Every recipe gets its protein from ordinary foods: eggs, dairy, lean meat, fish and beans.
Every breakfast has 26 g of protein or more, 36 g on average. Breakfasts in the plan average about 476 kcal and 37 g of protein. The rest of your day is up to you.
No. This book is all breakfast: the plan gives you one breakfast a day for one adult. For full days, see our other guides.
Yes. Six make-ahead breakfasts, including freezer breakfast muffins, breakfast cookies and a breakfast loaf. Each week of the plan has one make-ahead batch that covers three weekday mornings.
Each ingredient is matched to a specific USDA FoodData Central entry, and a script adds them up per recipe and per day. The ID for every ingredient is printed in the book. Figures are estimates: brands vary.
Please ask your doctor first. This book is general information, not medical advice, and is not designed for any medical condition. That matters especially if you have kidney or liver disease, diabetes, a digestive condition, have been told to limit protein, or are pregnant or breastfeeding.
A 49-page PDF you can read on a phone, tablet or computer, or print. It is a digital download; nothing is shipped.
9 more powder-free guides, $17 each. Every one is a PDF with full nutrition per recipe.
The Powder-FreeProtein PlanFour weeks of high-protein, lower-carb meals from real, everyday food, with weekly plans and grocery lists.
The Powder-Free High-ProteinSlow CookerDump-and-go and batch slow cooker recipes with 30 g+ protein per main, plus a freezer chapter.
TheProtein + Fiber PlanHigh protein meals with real fiber, from beans, lentils, whole grains, vegetables and seeds.
The Powder-Free High-ProteinAir FryerCrispy, fast air fryer recipes with 26 g+ protein in every breakfast, lunch and dinner.
The Powder-Free High-ProteinVegetarianMeat-free recipes with 29 g+ protein in every breakfast, lunch and dinner. No fake meat.
The Powder-Free High-ProteinMeal PrepOne Sunday session makes weekday breakfasts, five lunches and a snack batch. 32 g+ protein per main.
The Powder-Free High-ProteinSnacks & DessertsSavory and sweet snacks, warm puddings and cool desserts with 12 g+ protein in every one.
The Powder-Free High-ProteinFamily DinnersFamily dinners with 30 g+ protein per adult serving, from pizza night and nachos to fish pie, plus lunchbox recipes.
The Powder-Free High-ProteinMediterraneanRecipes from Greece, Italy, Spain, Turkey, the Levant, France and North Africa, with 29 g+ protein per main.