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What is Better for Breakfast Protein Shake or Eggs?

By Cara Axelrod Orlan,

Registered Dietitian


Are you wondering if a protein shake for breakfast is a good idea? Well, let's delve into the topic and find out if a protein shake can truly serve as a nutritious and satisfying morning meal.

Many individuals contemplate whether a protein shake is a suitable option to kickstart their day.

While protein shakes can provide convenience and a concentrated dose of protein, it's essential to consider factors such as overall nutrient variety, satiety, and potential additives or artificial ingredients.

By examining these aspects, we can determine whether a protein shake is indeed a good choice for breakfast or if a more balanced approach involving whole foods is preferable.

Why I love a Protein Shake for Breakfast

Protein shakes are a convenient and fast option for those who are short on time or are looking to increase their protein intake. They can be made with a variety of ingredients to cater to your personal taste preferences and dietary restrictions.

My favorite protein shake for breakfast is from Thorne. You can save 15% by clicking the link.

There are various protein shake recipes available that allow you to customize the amounts of protein according to your preference.

Just be mindful of the added sugars and artificial ingredients that are present in some commercial protein powders and shakes.

What is the best breakfast protein shake?

Protein Shake for Breakfast Recipe

Here's a simple and nutritious protein shake recipe for your breakfast using low-fat milk, a banana, frozen berries, and Thorne whey protein:


  • 1 cup of low-fat milk (or almond milk)

  • 1 ripe banana

  • 1/2 cup of frozen berries (such as strawberries, blueberries, or mixed berries)

  • 1 scoop of Thorne whey protein


  1. In a blender, add the low-fat milk.

  2. Peel the banana and break it into chunks, then add it to the blender.

  3. Add the frozen berries to the blender as well (any frozen fruit works).

  4. Finally, add one scoop of Thorne whey protein powder.

  5. Blend all the ingredients together until smooth and creamy.

  6. If the consistency is too thick, you can add a bit more milk to reach your desired texture.

Your delicious and protein-rich shake is now ready to be enjoyed as a healthy breakfast option!

Benefits of protein shakes:

The benefits of protein shakes are plentiful and can support various aspects of health and wellness. Some key benefits of protein shakes include:

  1. Muscle Recovery and Growth: Protein shakes provide a convenient and efficient way to replenish your body with essential amino acids after a workout. They support muscle recovery and growth, helping you maximize the results of your exercise routine.

  2. Weight Management: Protein shakes can be an effective tool for weight management. They are generally low in calories and can help keep you feeling fuller for longer, reducing the likelihood of overeating and supporting healthy weight loss or maintenance goals.

  3. Convenient Source of Nutrition: Protein shakes offer a quick and convenient way to increase your protein intake, especially for those with busy lifestyles or limited time for meal preparation. They can serve as a nutritious snack or meal replacement option on the go.

  4. Muscle Preservation during Aging: As we age, maintaining muscle mass becomes increasingly important. Protein shakes can help preserve muscle mass, which is crucial for overall strength, mobility, and independence as we grow older.

  5. Nutrient Absorption: Protein shakes are often fortified with additional vitamins and minerals, enhancing their nutritional value. This can help ensure your body receives a well-rounded blend of essential nutrients, supporting overall health and wellbeing.

  6. Dietary Flexibility: Protein shakes come in various flavors and formulations, making them a versatile addition to different dietary preferences and restrictions. They can be customized to suit individual needs, such as dairy-free, vegan, or gluten-free options.

It's important to note that while protein shakes offer many benefits, they should not replace whole food sources of protein in a well-rounded diet.

They are best used as part of a balanced nutritional approach, complementing a variety of whole foods to meet your specific dietary requirements and health goals.



Eggs, on the other hand, are a great source of high-quality protein and healthy fats. They can be prepared in a variety of ways, such as scrambled, boiled, or poached, to keep your breakfast interesting.

Additionally, eggs are a good source of several essential vitamins and minerals, such as vitamins B12 and D, choline, and selenium.

Ultimately, both protein shakes and eggs can be a healthy option for breakfast as long as they are part of a balanced diet that meets your overall nutritional needs.

At Dietitian for Life LLC, our mission is to empower individuals to achieve their health and wellness goals through personalized and sustainable nutrition solutions.

Our team of registered dietitians uses the latest research and cutting-edge technology to provide customized meal plans, expert nutrition advice, and ongoing support to help you reach your desired outcomes.

Whether you're looking to lose weight, build muscle, manage a medical condition, or simply improve your overall health, we're here to help you every step of the way.

"Transform your relationship with food and reach your full potential. Cara Orlan, Registered Dietitian, Your Dietitian for Life"

Ten reasons why eggs are amazing!

  1. Nutrient-rich: Eggs are a great source of nutrients, including protein, vitamins, and minerals. One large egg contains around 6 grams of protein, as well as iron, vitamin D, and choline.

  2. Satisfying: The high protein content in eggs makes them a great choice for breakfast as they can help keep you feeling full and satisfied throughout the morning.

  3. Versatile: Eggs can be prepared in a variety of ways, including scrambled, boiled, poached, or fried, so you can switch things up and avoid getting bored with your breakfast.

  4. Quick and easy: Eggs can be cooked in just a few minutes, making them a great option for busy mornings when you don't have a lot of time to prepare breakfast.

  5. Affordable: Eggs are a relatively inexpensive source of high-quality protein compared to other breakfast options.

  6. Low in calories: Eggs are a low-calorie food, with one large egg containing around 70-80 calories, which makes them a great option if you're trying to lose weight.

  7. Brain-boosting: Eggs contain choline, which is important for brain health and may help improve cognitive function.

  8. Heart-healthy: Contrary to popular belief, eating eggs in moderation (up to one egg a day) does not increase the risk of heart disease and may even have some heart-protective benefits.

  9. Low-carb: If you're following a low-carb diet, eggs are a great breakfast option as they are low in carbs but high in protein.

  10. Delicious: Last but not least, eggs are simply delicious and can be enjoyed in a variety of ways, making them a great addition to any breakfast.

Here are ten reasons why protein shakes can be a good idea for breakfast:

  1. Convenient: Protein shakes are quick and easy to prepare, which makes them a great option for busy mornings when you don't have time to prepare a full breakfast.

  2. High in protein: Protein shakes are a great source of protein, which is important for building and repairing muscle, as well as promoting satiety and regulating blood sugar levels.

  3. Versatile: There are a wide variety of protein powders available, including whey, casein, plant-based, and collagen protein, so you can choose one that fits your dietary preferences.

  4. Customizable: You can add other healthy ingredients to your protein shake, such as fruits, vegetables, nuts, seeds, and healthy fats, to increase its nutrient content and flavor.

  5. Low in calories: Many protein powders are low in calories, which can help you stay within your daily calorie goals if you're trying to lose weight.

  6. Helps meet protein needs: Protein shakes can help you meet your daily protein requirements, especially if you have a hard time getting enough protein from food alone.

  7. Portable: You can take your protein shake on-the-go, making it a convenient option for breakfast on-the-run.

  8. May improve exercise performance: Consuming a protein shake before or after exercise can help improve muscle recovery and performance.

  9. May aid in weight loss: Consuming a high-protein breakfast, such as a protein shake, has been shown to help with weight loss by reducing appetite and increasing feelings of fullness.

  10. Delicious: Protein shakes can be made in a variety of delicious flavors, so they can be a tasty and satisfying way to start your day.

In conclusion, both protein shakes and eggs can be a nutritious option for breakfast, and the best choice for you will depend on your personal taste preferences and nutritional needs.


Read more about exploring the benefits of incorporating a protein shake into your breakfast routine. If you're wondering whether a protein shake can serve as a good breakfast option, you've come to the right place. We'll provide you with valuable insights on how a protein shake can contribute to your overall health and well-being.

Protein shakes have gained popularity as a convenient and efficient way to kickstart your day with a nutrient-dense meal. One of the significant advantages of consuming a protein shake for breakfast is its ability to support muscle mass and body weight management.

Protein plays a crucial role in muscle repair and synthesis, making it an essential component of any fitness or weight management plan. By incorporating a protein shake into your morning routine, you can provide your body with the necessary amino acids to help maintain and build lean muscle mass.

When it comes to protein shakes, one popular ingredient is whey protein. Whey protein is derived from milk and is considered a complete protein, meaning it contains all the essential amino acids your body needs. This high-quality protein source is easily absorbed and utilized by the body, making it an excellent choice for individuals looking to enhance their protein intake.

While protein shakes can be a standalone breakfast option, they can also be complemented by other nutritious foods. Consider adding fruits and veggies to your shake to increase the vitamin and mineral content. These colorful additions can not only enhance the flavor but also provide essential nutrients and antioxidants that support overall health and well-being.

For those seeking additional satiety and flavor, incorporating a nut butter into your protein shake can be a delicious and nutritious choice. Nut butters, such as almond or peanut butter, offer healthy fats, fiber, and additional protein, which can help keep you feeling fuller for longer and provide a rich and satisfying taste to your shake.

Drinking a protein shake for breakfast is not only a convenient option for those with busy lifestyles but also provides a quick and efficient way to ensure you're meeting your protein needs. By starting your day with a protein shake, you're providing your body with a readily available source of essential amino acids to support muscle repair, growth, and overall wellness.

In summary, a protein shake can indeed be a good breakfast choice, especially when considering its benefits for muscle mass, body weight management, and overall nutrition.

By incorporating a protein shake into your morning routine, whether using whey protein or other protein sources, you're taking a proactive step towards supporting your fitness goals and maintaining a healthy lifestyle.

Don't forget to personalize your shake by adding nutrient-rich fruits, veggies, and nut butter to further enhance its nutritional profile and taste. Start your day off right with a protein shake and experience the benefits it can bring to your overall well-being.

Whether you need help creating a customized meal plan, learning portion control, or navigating the grocery store, I'm here to support you every step of the way. Contact me, Cara Axelrod Orlan, MS, RD, LD/N, at 954-850-2926 or to schedule your free initial consultation and start your journey towards a healthy and happy wedding day!

FAQ: Drinking a Protein Shake for Breakfast

Q: Is it good to drink a protein shake for breakfast? A: Drinking a protein shake for breakfast can be a convenient option for individuals looking to increase their protein intake or support their fitness goals. It provides a quick and convenient source of protein, which is essential for muscle repair and growth.

Q: Are protein shakes better in the morning? A: Whether protein shakes are "better" in the morning depends on individual preferences, dietary needs, and goals. Morning protein shakes can be a convenient way to start the day with a protein-rich meal, especially if you struggle to meet your daily protein requirements through whole food sources.

Q: Is a protein shake better than eggs for breakfast? A: Whether a protein shake is better than eggs for breakfast depends on individual preferences and dietary needs. Eggs are a natural whole food source of protein, and they also provide other nutrients such as vitamins and minerals. Protein shakes, on the other hand, offer a quick and convenient source of protein. Both options can be part of a healthy breakfast depending on personal preferences.

Q: Can I skip breakfast with a protein shake? A: It is generally recommended to have a balanced breakfast to kickstart your metabolism and provide energy for the day. While a protein shake can be a convenient meal replacement option, especially if you are in a hurry, it's important to consider other essential nutrients that may be lacking in a protein shake alone. If you choose to skip breakfast, make sure to consult with a healthcare professional or nutritionist to ensure you are meeting your nutritional needs throughout the day.

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About Cara Orlan

Registered Dietitian Nutritionist

She is the founder of Your Dietitian For Life LLC, and is a highly respected registered dietitian nutritionist specializing in personalized nutrition for stress-free weight loss. With a remarkable portfolio of over 50 published peer-reviewed articles, Cara has established herself as a leading professional in her field.


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