{"id":73046,"date":"2025-05-20T12:37:05","date_gmt":"2025-05-20T12:37:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73046"},"modified":"2025-05-20T12:37:05","modified_gmt":"2025-05-20T12:37:05","slug":"high-protein-breakfast-without-eggs","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/","title":{"rendered":"10 High-Protein Breakfast Ideas Without Eggs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#What_Protein_Is_Good_for_Breakfast_Besides_Eggs\" >What Protein Is Good for Breakfast Besides Eggs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#What_Can_I_Cook_for_a_High-Protein_Breakfast_Without_Eggs\" >What Can I Cook for a High-Protein Breakfast Without Eggs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#Which_Food_Has_Equal_Protein_to_Eggs\" >Which Food Has Equal Protein to Eggs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#How_to_Get_30g_of_Protein_for_Breakfast_Without_Eggs\" >How to Get 30g of Protein for Breakfast Without Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#How_Can_You_Cook_Eggs_for_Breakfast_if_You_Dont_Like_Them\" >How Can You Cook Eggs for Breakfast if You Don\u2019t Like Them?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#Is_2_eggs_a_day_enough_protein\" >Is 2 eggs a day enough protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#Can_bananas_replace_eggs\" >Can bananas replace eggs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#How_much_yogurt_is_needed_to_replace_3_eggs\" >How much yogurt is needed to replace 3 eggs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#Can_tofu_replace_eggs\" >Can tofu replace eggs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What you eat for breakfast matters as much as whether you eat it. Starting your day with a high-protein breakfast can set you up for success.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has suggested that protein in the morning helps reduce food cravings, which keeps you fuller for longer (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/1475-2891-13-80\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It can also support muscle maintenance and even boost your metabolism slightly, thanks to what\u2019s called the &#8220;thermic effect&#8221; of protein (aka the calories your body burns just digesting it) (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article-abstract\/83\/1\/175\/7536065?login=false\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561418313463\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s where it gets tricky. When we think of high-protein breakfasts, eggs often dominate the conversation. They\u2019re versatile, affordable, and a go-to choice. However, not everyone eats or even enjoys eggs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether due to dietary restrictions, allergies, or simply being tired of the same scramble every day, some of us are on the lookout for alternatives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, I\u2019ll share 10 creative, egg-free ideas that will keep you full, energized, and ready to take on the day, all while staying true to your nutritional goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Protein_Is_Good_for_Breakfast_Besides_Eggs\"><\/span><b>What Protein Is Good for Breakfast Besides Eggs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If eggs aren\u2019t on your menu, don\u2019t worry as there are plenty of other protein-packed options to power your mornings. From creamy dairy products to plant-based staples and convenient protein powders, breakfast protein is more versatile than you might think. Here are some excellent choices you can consider:<\/span><\/p>\n<ul>\n<li><b>Greek Yogurt<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/greek-yogurt-benefits\/\">Greek yogurt<\/a> is a breakfast superstar, offering approximately 10-18 grams of protein per 6-ounce serving (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170894\/nutrients\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s lower in sugar than standard yogurt and packed with probiotics, which are great for gut health (<\/span><a href=\"https:\/\/bmcmicrobiol.biomedcentral.com\/articles\/10.1186\/s12866-021-02364-2\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Its creamy texture also works beautifully in parfaits, smoothies, or as a base for fruit and nut toppings.\u00a0<\/span><\/p>\n<p><b>Pro tip:<\/b><span style=\"font-weight: 400;\"> Choose plain, unsweetened Greek yogurt to avoid added sugars and sweeten it yourself with a drizzle of honey or fresh fruit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68065\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4772-7-day-pescatarian-meal-plan-1024x640.png\" alt=\"High Protein Breakfast Without Eggs\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4772-7-day-pescatarian-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4772-7-day-pescatarian-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4772-7-day-pescatarian-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4772-7-day-pescatarian-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4772-7-day-pescatarian-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Cottage Cheese<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cottage cheese may be underrated, but it\u2019s a protein heavyweight, delivering around 13 grams of protein per half-cup (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/561506\/nutrients\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s rich in casein (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34800818\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), a slow-digesting protein that can help keep you satisfied for hours. Spread it on whole-grain toast, mix it into a smoothie, or pair it with fresh fruit for a balanced, protein-packed start to your day.<\/span><\/p>\n<ul>\n<li><b>Tofu<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tofu isn\u2019t just for lunch or dinner, it\u2019s a fantastic breakfast option too. A 3-ounce serving contains approximately 9 grams of high-quality (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172476\/nutrients\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), plant-based protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/is-tofu-vegan\/\">Tofu<\/a> is a complete protein (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19145965\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">), which means it contains all nine essential amino acids your body needs. Scramble it with vegetables, toss it into a breakfast bowl, or blend silken tofu into a smoothie for creamy protein power.<\/span><\/p>\n<ul>\n<li><b>Legumes and Beans<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, beans can make a breakfast appearance. Black beans, chickpeas, or lentils are excellent sources of protein (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/2\/519\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Consider incorporating them into savory breakfast bowls or wraps, topping avocado toast with spiced chickpeas, or blending them into a breakfast hummus spread.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Nuts and Nut Butters<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Almonds, peanuts, and walnuts bring both healthy fats and protein to the table. For example, just two tablespoons of peanut butter pack about 7 grams of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172470\/nutrients\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Spread almond butter on toast, sprinkle chopped nuts on oatmeal, or blend them into smoothies for a satisfying crunch.<\/span><\/p>\n<ul>\n<li><b>Seeds<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Seeds, such as chia, flax, or hemp, may be tiny, but they\u2019re a sneaky source of plant-based protein. For example, four tablespoons of hemp seeds provide approximately 16 grams of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/1070567\/nutrients\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Toss them into oatmeal, yogurt, or smoothies for an extra protein boost, along with fiber and omega-3 fatty acids.<\/span><\/p>\n<ul>\n<li><b>Protein Powders<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For those on the go, protein powders can be a game-changer. Options such as whey, pea, or brown rice protein are versatile and easy to add to smoothies, oatmeal, or even pancake batter.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look for options with minimal added sugar. Bonus tip: Mix protein powder into unsweetened almond milk for a rich, creamy shake.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-non-dairy-breakfast\/\">High-Protein Non-Dairy Breakfast Options to Try Today<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Can_I_Cook_for_a_High-Protein_Breakfast_Without_Eggs\"><\/span><b>What Can I Cook for a High-Protein Breakfast Without Eggs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>1. Greek Yogurt Breakfast Bowls<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Greek yogurt is rich in protein (about 10-15 grams per serving) and probiotics, which may benefit gut health (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170894\/nutrients\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcmicrobiol.biomedcentral.com\/articles\/10.1186\/s12866-021-02364-2\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Start with a base of creamy, unsweetened Greek yogurt, then top it with your favorite fruits, nuts, seeds, or even granola.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These toppings add flavor and bring in fiber, healthy fats, and a slight crunch. The beauty of yogurt bowls is how customizable they are &#8211; you can make them simple or fancy, depending on your mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want to try one out? This<\/span><a href=\"https:\/\/www.modernhoney.com\/greek-yogurt-breakfast-bowls-toppings\/\"> <b>Greek Yogurt Breakfast Bowl recipe<\/b><\/a><span style=\"font-weight: 400;\"> suggests toppings such as fresh blueberries, honey, and granola for a well-rounded breakfast.<\/span><\/p>\n<p><b>2. Tofu Scramble<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tofu scrambles are a plant-based take on scrambled eggs, offering a hearty dose of protein (approximately 9 grams per 3 ounces) (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172476\/nutrients\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Tofu is a complete protein, which means it contains all nine essential amino acids your body needs (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19145965\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can pair it with any combination of vegetables for added fiber and nutrients. Spices such as turmeric, paprika, or nutritional yeast can enhance the flavor while mimicking the color of scrambled eggs. It\u2019s a warm, savory dish that works wonderfully solo or tucked into whole-grain wraps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/260725\/tofu-vegetable-scramble\/\"> <b>Tofu and Vegetable Scramble recipe<\/b><\/a><span style=\"font-weight: 400;\"> that\u2019s not only quick but completely customizable.<\/span><\/p>\n<p><b>3. Smoothies and Smoothie Bowls<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/detox-smoothies-recipes-to-lose-weight\/\">Smoothies<\/a> can be a lifesaver for busy mornings. They\u2019re quick to make, portable, and packed with nutrients. For a high-protein version, blend Greek yogurt, silken tofu, or plant-based protein powders with fruits such as bananas, berries, or mango.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you want to boost the protein further? Toss in some chia or hemp seeds. Turning your smoothie into a bowl allows you to add toppings such as nuts and granola, which makes it a more filling and textured breakfast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This<\/span><a href=\"https:\/\/www.allrecipes.com\/recipe\/244959\/chocolate-banana-peanut-butter-protein-shake\/\"> <b>Chocolate-Peanut Butter Protein Shake recipe<\/b><\/a><span style=\"font-weight: 400;\"> tastes like a treat but delivers a significant protein punch to fuel your morning.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1024x640.png\" alt=\"High Protein Breakfast Without Eggs\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>4. Overnight Quinoa Pudding<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/buddha-bowl-quinoa\/\">Quinoa<\/a> isn\u2019t just for lunch or dinner. This versatile grain offers approximately 6 grams of protein per quarter cup (uncooked) (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/449387\/nutrients\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Transform it into a sweet breakfast pudding by mixing cooked quinoa with your milk of choice, chia seeds, and a touch of maple syrup.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leave it overnight in the fridge and top with fresh berries and nuts in the morning. It\u2019s creamy, slightly nutty, and perfect for meal prep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try this<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/281101\/overnight-quinoa-pudding\/\"> <b>Overnight Quinoa Pudding recipe<\/b><\/a><span style=\"font-weight: 400;\"> for a simple and satisfying breakfast option.<\/span><\/p>\n<p><b>5. Avocado Toast with Protein Toppings<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Avocado toast is a breakfast favorite, but the real power lies in the toppings. Layer mashed avocado on whole-grain bread, then add protein-rich ingredients such as smoked salmon, cottage cheese, or hemp seeds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The healthy fats from avocado combined with the fiber in whole-grain bread and protein toppings make this dish a triple threat for keeping you energized and full.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This<\/span><a href=\"https:\/\/vancouverwithlove.com\/avocado-toast\/\"> <b>High-Protein Vegan Avocado Toast<\/b><\/a><span style=\"font-weight: 400;\"> features seasoned smashed chickpeas for a protein boost, paired with creamy avocado on crispy sourdough.<\/span><\/p>\n<p><b>6. Protein-Packed Parfaits<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Layer Greek yogurt with a variety of fresh fruits and crunchy granola for a breakfast parfait that feels like a treat but is seriously nourishing. Parfaits are beautiful and also flexible &#8211; you can make them in advance and grab them on your busiest mornings. If you prefer a non-dairy version, simply swap the Greek yogurt for a plant-based alternative.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you need inspiration? This<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/250955\/strawberry-yogurt-parfait\/\"> <b>Strawberry and Yogurt Parfait recipe<\/b><\/a><span style=\"font-weight: 400;\"> shows you how to combine the sweet and tangy flavors into a simple, delicious dish.<\/span><\/p>\n<p><b>7. Chickpea Pancakes (Socca)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chickpea flour is a fantastic high-protein, gluten-free option for breakfast pancakes. Rich in protein (approximately 20 grams per cup of flour) and fiber (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/174288\/nutrients\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), these savory pancakes can be customized with your favorite add-ins, such as herbs, spinach, or a touch of cheese. Serve them hot with hummus, avocado, or a dollop of Greek yogurt for a balanced meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Give this <\/span><a href=\"https:\/\/detoxinista.com\/chickpea-pancakes\/\"><b>Chickpea Pancakes<\/b> <b>Recipe<\/b><\/a><span style=\"font-weight: 400;\">\u00a0 a try &#8211; it\u2019s quick, tasty, and packed with plant-based protein.<\/span><\/p>\n<p><b>8. <a href=\"https:\/\/betterme.world\/articles\/high-protein-oatmeal-without-protein-powder\/\">High-Protein Oatmeal<\/a><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Oats are already nutritious, but you can take them to the next level by adding protein-rich ingredients. Stir in a scoop of protein powder, a tablespoon of peanut butter, or some chia seeds while cooking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Top with nuts, berries, and a drizzle of honey for added flavor and texture. This combination provides a hearty dose of protein, complex carbs, and healthy fats to keep you energized.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68146\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1024x640.png\" alt=\"High Protein Breakfast Without Eggs\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/422-12-hour-night-shift-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/saltandbaker.com\/chocolate-peanut-butter-protein-oatmeal\/\"><b>Chocolate Peanut Butter Protein Oatmeal<\/b><\/a><span style=\"font-weight: 400;\"> is a must-try for a creamy and satisfying morning meal.<\/span><\/p>\n<p><b>9. Smoked Salmon and Hummus Breakfast Wrap<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Whole-grain wraps make an excellent base for a high-protein breakfast. Layer a wrap with smoked salmon (which is rich in omega-3 fats and about 18 grams of protein per 3 ounces) (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/175167\/nutrients\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">), a generous smear of hummus, and some fresh spinach or arugula. Roll it up for a nutrient-dense breakfast that\u2019s portable and easy to prepare.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/264706\/smoked-salmon-breakfast-wraps\/\"> <b>Smoked Salmon Breakfast Wrap recipe<\/b><\/a><span style=\"font-weight: 400;\"> combines protein, healthy fats, and greens for a satisfying meal.<\/span><\/p>\n<p><b>10. Lentil Breakfast Bowls<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cooked lentils are an unexpected but fantastic choice for a savory breakfast bowl. Packed with approximately 18 grams of protein per cup (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172421\/nutrients\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">), lentils pair well with roasted vegetables, tahini drizzle, and whole-grain toast on the side. They\u2019re hearty, filling, and an excellent source of iron and fiber, which makes them perfect for a long-lasting energy boost.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore this <\/span><a href=\"https:\/\/breakingbreadinstead.com\/recipe\/savory-quinoa-and-lentil-breakfast-bowl\/\"><b>Savory Lentil Bowl recipe<\/b><\/a><span style=\"font-weight: 400;\"> for creative ways to enjoy lentils in the morning.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Food_Has_Equal_Protein_to_Eggs\"><\/span><b>Which Food Has Equal Protein to Eggs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An egg typically contains approximately 6-7 grams of protein (<\/span><a href=\"https:\/\/www.nifa.usda.gov\/about-nifa\/blogs\/national-egg-day-egg-cellent-source-nutrition\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">), depending on its size. Foods with a similar protein content include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greek Yogurt (Plain, Non-Fat)<\/b><span style=\"font-weight: 400;\">: About 10 grams of protein per 100 grams (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170894\/nutrients\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cottage Cheese<\/b><span style=\"font-weight: 400;\">: Around 13 grams of protein per 1\/2 cup (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170894\/nutrients\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tofu (Firm)<\/b><span style=\"font-weight: 400;\">: Approximately 9 grams of protein per 3 ounces (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172476\/nutrients\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Almonds<\/b><span style=\"font-weight: 400;\">: About 6 grams of protein in a 1-ounce serving (roughly 23 almonds) (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170567\/nutrients\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lentils<\/b><span style=\"font-weight: 400;\">: Around 18 grams of protein per cup cooked (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/172421\/nutrients\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quinoa<\/b><span style=\"font-weight: 400;\">: About 6 grams of protein per 1\/4 cup uncooked (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/449387\/nutrients\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chicken Breast<\/b><span style=\"font-weight: 400;\">: A 100g portion contains roughly 31 grams of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/171477\/nutrients\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_30g_of_Protein_for_Breakfast_Without_Eggs\"><\/span><b>How to Get 30g of Protein for Breakfast Without Eggs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some ideas for a breakfast that provides around 30g of protein, without using any eggs:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Greek Yogurt Bowl<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 container (170g) of plain Greek yogurt (17g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">2 tablespoons of peanut butter (7g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">A handful of chia seeds (2g protein)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Protein Smoothie<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 scoop of protein powder (20-25g protein, depending on the brand)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 cup of unsweetened almond milk (1g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 tablespoon of almond butter (3g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Add some frozen berries and spinach for flavor and nutrients.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Cottage Cheese and Toast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 cup (170g) of low-fat cottage cheese (26g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 slice of whole-grain toast (3g protein)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Tofu Scramble<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1\/2 block (150g) of firm tofu (15g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Add nutritional yeast (2g protein per tablespoon)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pair with a slice of whole-grain toast (3g protein) and some saut\u00e9ed veggies.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Overnight Oats with Protein Powder<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1\/2 cup of oats (5g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">1 scoop of protein powder (20-25g protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Mix with almond milk and top with nuts or seeds for extra protein.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-breakfast-meal-prep\/\">High Protein Breakfast Meal Prep: 7 Simple Make-Ahead Recipes<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Cook_Eggs_for_Breakfast_if_You_Dont_Like_Them\"><\/span><b>How Can You Cook Eggs for Breakfast if You Don\u2019t Like Them?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eggs are a nutritional powerhouse, packed with high-quality protein, vitamins, and minerals. However,\u00a0 if you\u2019re not a fan of their flavor or texture, incorporating them into your breakfast can feel like a challenge. The good news? With a little creativity, you can reap the benefits of eggs without actually tasting or realizing you&#8217;re eating them. Here are some practical ways you can make eggs more palatable.<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Blend Them into Smoothies<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It may sound unconventional, but eggs &#8211; particularly pasteurized liquid eggs or raw egg whites &#8211; can be blended into smoothies. When they\u2019re mixed with fruits, yogurt, and a hint of sweetener, the flavor is completely masked. In addition, the eggs add a protein boost, which makes the smoothie more filling and nutritious. For safety, always use pasteurized eggs to avoid any raw egg risks.<\/span><\/p>\n<ul>\n<li><b>Bake Them into Muffins or Pancakes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eggs are often a crucial ingredient in baked goods, and incorporating them this way can be a great option if you\u2019re texture-sensitive. Try savory breakfast muffins with spinach, cheese, and herbs, or protein-packed pancakes made with eggs and a touch of banana or oats. These dishes deliver the benefits of eggs in a subtle way that\u2019s easier to enjoy.<\/span><\/p>\n<ul>\n<li><b>Use Eggs as a Hidden Ingredient in Savory Recipes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eggs can be folded into cooked dishes where they\u2019re almost undetectable. A great example is stir-fried rice or noodles &#8211; use a small amount of beaten egg and cook it into the dish alongside your favorite vegetables, seasonings, and sauces. The rich flavors of soy sauce, garlic, and spices can completely disguise the egg.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<ul>\n<li><b>Turn Them Into Savory Pancakes or Fritters<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mix eggs into a batter with finely chopped vegetables, a sprinkle of spices, and a bit of flour or breadcrumbs to create fritters or vegetable-packed pancakes. Cook until golden brown for a crispy exterior and tender interior. The vegetables and seasonings will take the spotlight, making the egg just a supporting ingredient for texture and structure.<\/span><\/p>\n<ul>\n<li><b>Mask Them with Strong Flavors<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pairing eggs with bold ingredients can help minimize their taste. For example, scramble eggs with flavorful cheese, such as sharp cheddar or feta, and mix in sun-dried tomatoes, roasted red peppers, or pesto. These dynamic flavors can overpower the egg\u2019s natural profile, creating a dish that\u2019s rich and tasty.<\/span><\/p>\n<ul>\n<li><b>Try Creamier Cooking Methods<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Experimenting with alternative cooking techniques can also make eggs more palatable. For example:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low and Slow Scramble<\/b><span style=\"font-weight: 400;\">: Cook eggs over low heat, constantly stirring, to create a creamy, custard-like texture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Egg Drop Soup<\/b><span style=\"font-weight: 400;\">: Whisked eggs, swirled into hot broth, take on a soft, delicate texture that\u2019s completely different from traditional scrambled eggs or fried eggs. The broth also adds extra flavor.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Incorporate Spices and Herbs<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don\u2019t overlook the power of seasoning. Strong spices such as cumin, turmeric, smoked paprika, or curry powder can completely elevate an egg dish. Fresh herbs such as parsley, chives, or cilantro add a burst of freshness that can balance the richness of the eggs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66624\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Personalized-high-protein-meal-plan-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_eggs_a_day_enough_protein\"><\/span><strong>Is 2 eggs a day enough protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Two eggs provide approximately 12 grams of protein, which is a good amount for breakfast, but it probably won\u2019t meet your total daily protein needs, depending on your activity level and dietary requirements. For reference, the average adult needs approximately 46-56 grams of protein daily at a minimum (<\/span><a href=\"https:\/\/karger.com\/anm\/article\/74\/3\/242\/42831\/Revised-Reference-Values-for-the-Intake-of-Protein\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_bananas_replace_eggs\"><\/span><strong>Can bananas replace eggs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Bananas can replace eggs in certain recipes, such as baked goods, as a binding ingredient. However, they\u2019re not a comparable protein source as one medium banana contains only about 1 gram of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/173944\/nutrients\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_yogurt_is_needed_to_replace_3_eggs\"><\/span><strong>How much yogurt is needed to replace 3 eggs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For baking, you can replace 3 eggs with about \u00be cup of yogurt as a binding and moisture substitute. But nutritionally, \u00be cup of Greek yogurt provides around 13-15 grams of protein, which is slightly more than the protein from 3 eggs (18 grams).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_tofu_replace_eggs\"><\/span><strong>Can tofu replace eggs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, tofu can replace eggs in cooked dishes such as scrambles. Half a cup of firm tofu provides approximately 10 grams of protein and works well as a plant-based, high-protein alternative to eggs.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Breakfast_Without_Eggs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting your day with a high-protein meal doesn\u2019t require eggs. From Greek yogurt and tofu to seeds, nuts, and lentils, there are plenty of options to fuel your morning. These foods provide the protein your body needs and deliver essential nutrients such as fiber, vitamins, and healthy fats.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What you eat for breakfast matters as much as whether you eat it. Starting your day with a high-protein breakfast can set you up for success. Research has suggested that protein in the morning helps reduce food cravings, which keeps you fuller for longer (1). It can also support muscle maintenance and even boost your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73047,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74],"tags":[],"coauthors":[45],"class_list":["post-73046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-ideas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 High-Protein Breakfast Ideas Without Eggs - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover 10 easy and delicious \u2605 HIGH PROTEIN BREAKFAST WITHOUT EGGS \u27a4 Find healthy options to fuel your day and meet your nutrition goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 High-Protein Breakfast Ideas Without Eggs\" \/>\n<meta property=\"og:description\" content=\"Discover 10 easy and delicious \u2605 HIGH PROTEIN BREAKFAST WITHOUT EGGS \u27a4 Find healthy options to fuel your day and meet your nutrition goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5073-high-protein-breakfast-without-eggs-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"10 High-Protein Breakfast Ideas Without Eggs\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/\"},\"wordCount\":2488,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5073-high-protein-breakfast-without-eggs.png\",\"articleSection\":[\"Meal Ideas\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What you eat for breakfast matters as much as whether you eat it. Starting your day with a high-protein breakfast can set you up for success.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research has suggested that protein in the morning helps reduce food cravings, which keeps you fuller for longer (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.1186\/1475-2891-13-80\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It can also support muscle maintenance and even boost your metabolism slightly, thanks to what\u2019s called the \\\"thermic effect\\\" of protein (aka the calories your body burns just digesting it) (<\/span><a href=\\\"https:\/\/academic.oup.com\/nutritionreviews\/article-abstract\/83\/1\/175\/7536065?login=false\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561418313463\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here\u2019s where it gets tricky. When we think of high-protein breakfasts, eggs often dominate the conversation. They\u2019re versatile, affordable, and a go-to choice. However, not everyone eats or even enjoys eggs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether due to dietary restrictions, allergies, or simply being tired of the same scramble every day, some of us are on the lookout for alternatives.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, I\u2019ll share 10 creative, egg-free ideas that will keep you full, energized, and ready to take on the day, all while staying true to your nutritional goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Protein Is Good for Breakfast Besides Eggs?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If eggs aren\u2019t on your menu, don\u2019t worry as there are plenty of other protein-packed options to power your mornings. From creamy dairy  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/\",\"name\":\"10 High-Protein Breakfast Ideas Without Eggs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5073-high-protein-breakfast-without-eggs.png\",\"description\":\"Discover 10 easy and delicious \u2605 HIGH PROTEIN BREAKFAST WITHOUT EGGS \u27a4 Find healthy options to fuel your day and meet your nutrition goals.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5073-high-protein-breakfast-without-eggs.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5073-high-protein-breakfast-without-eggs.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-breakfast-without-eggs\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Ideas\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-ideas\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"10 High-Protein Breakfast Ideas Without Eggs\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Starting your day with a high-protein breakfast can set you up for success.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Research has suggested that protein in the morning helps reduce food cravings, which keeps you fuller for longer (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/1475-2891-13-80\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It can also support muscle maintenance and even boost your metabolism slightly, thanks to what\u2019s called the \"thermic effect\" of protein (aka the calories your body burns just digesting it) (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article-abstract\/83\/1\/175\/7536065?login=false\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0261561418313463\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here\u2019s where it gets tricky. When we think of high-protein breakfasts, eggs often dominate the conversation. They\u2019re versatile, affordable, and a go-to choice. However, not everyone eats or even enjoys eggs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether due to dietary restrictions, allergies, or simply being tired of the same scramble every day, some of us are on the lookout for alternatives.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, I\u2019ll share 10 creative, egg-free ideas that will keep you full, energized, and ready to take on the day, all while staying true to your nutritional goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Protein Is Good for Breakfast Besides Eggs?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If eggs aren\u2019t on your menu, don\u2019t worry as there are plenty of other protein-packed options to power your mornings. 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