Going for your goals is something to be proud of. It takes effort, consistency, and patience—and your tools should support that energy, not get in the way.
We’re excited to share some major updates coming to your MyFitnessPal experience. We’ve heard feedback from our members, wishing it were a bit easier to do the things they care about most in the app. And that’s why soon, tracking your goals with MyFitnessPal will feel more intuitive, more insightful, and more supportive than ever before.
We know change can be surprising, so we wanted to let you know ahead of time and give you a tour of what’s coming, to help you start feeling as excited about this new experience as we are.
Let’s take a look at what’s new!
Meet Your New Today Screen
Your home screen has a new name—and a new purpose.
Say hello to the Today screen, designed to put the most important things you do in the app front and center, so you can focus on today’s goals without hopping between tabs. Your diary, daily calories & macros, and habit tracking now live together in one streamlined view, meaning fewer taps and less friction. And because your diary is right there the moment you open the app, you can log more quickly and get back to your day.
Your Daily Progress, at a Glance
At the top of the Today screen, you’ll now see clear, easy-to-read visuals that show how you’re tracking toward your daily calorie and macro goals in real time. These snapshots help you quickly understand where you are today—so you can make informed choices, adjust when needed, and keep moving forward with confidence. No guesswork required.
And as a part of this update, the Today screen’s daily macro breakdowns are now available to Free users, too! So whether you’re dialing in protein, balancing carbs and fat, or just learning what works best for your body, it’s now easier for all of our members to goal with confidence.
Quickly Log Weight, Water, and Exercise
Scroll a little further, and you’ll find even more ways to easily track what matters. Logging your water intake, exercise, step count, and weight is now simpler and more accessible. Because easier tracking for all of your healthy habits helps you build a more consistent, detailed, and complete picture of your entire health journey—beyond your calorie count.
Your Progress, Personalized
And simpler logging is just the beginning. We’re also introducing a brand-new Progress tab—a dedicated space that turns your daily tracking information into meaningful weekly insights.
You’ll see how your macro patterns are stacking up against your personal goals, where you’re doing well, and where a little extra support could help. Along the way, you’ll get dietitian-backed insights and actionable tips designed to help you improve week over week. Every log helps you learn more about what works for you, builds awareness, and gives you the confidence to adjust and keep going strong!
Sneak Peek: GLP-1 Support
We’re also working behind the scenes to better support members using GLP-1 therapy.
Our goal is to create an all-in-one space where you can track your GLP-1 medication alongside your nutrition—because when you understand how your diet impacts the success of your GLP-1 therapy, your weight loss journey becomes less of a guessing game. Once you have the latest version of the app, you can opt into our current GLP-1 support features from the More menu, where you’re able to log your medication, track dose and timing, and note injection location.
Coming soon, we’ll be adding medication reminders to help take the stress out of remembering your next dose. We’re also working on side-effect tracking, so you can connect the dots between your medication, meals, and symptoms—building habits that truly work for your body and your goals.
You Never Stop Striving—Neither Do We
Our goal has always been—and always will be—to help you reach yours. Changing your life for the better isn’t always easy, so we’ll keep working to make MyFitnessPal as intuitive as possible, to support you every day without getting in your way. The new Today screen and Progress tab work together to show how small, consistent actions add up to real results over time—and to make those actions easier.
Dig In!
Over the next few weeks, the new Today screen and Progress tab will arrive in your app. It may take a moment to get acquainted with the new look, but we hope the benefits soon speak for themselves. If you want to learn more about the whats and whys of these updates, take a look at our detailed FAQs page. You can also reach out to us at support@myfitnesspal.com for extra support.
As the app continues to evolve, one thing that will never change is our dedication to equipping you with the best possible tools—and app experience—to help you reach your goals.
There are those people who breeze into work in the morning and casually mention how they read the paper over a long and leisurely breakfast after a morning jog. Then there are those who would gladly hit the snooze button and skip breakfast completely if it means they can get an extra seven minutes of sleep.
Whether you commute to the office or work from home it’s important to eat breakfast before hunger strikes. (1) Here are some quick breakfast options that show there’s more to breakfast than what’s inside the cereal box:
4 Fast Breakfast Alternatives to Dry Cereal
1. OVERNIGHT OATS
If you haven’t already, it’s time to revisit this new classic. These Protein-Packed Overnight Oats mix oats, plain yogurt, fruit, and a few other ingredients and are simply refrigerated overnight for a healthy breakfast on-the-go. Swap out your favorite milk, fruit and yogurt for your own twist on this recipe.
2. MICROWAVE EGGS
Spray the inside of a ramekin or small mason jar with cooking spray. Crack two eggs and add a splash of milk, a sprinkle of salt and pepper and stir with a fork to combine. Cover and bring with you to work. When you get to work, remove the lid and pop it into the office microwave for 30-second intervals until you have warm, perfectly cooked, scrambled eggs. Pair this with a piece of fruit for a balanced meal.
Yogurt is the go-to dairy staple for mornings, but like cereal, plain yogurt gets dull and many flavored yogurts contain added sugars. Instead try low-fat cottage cheese which is packed with protein and no added sweeteners and is the perfect foundation for banana slices, berries and a little granola.
4. PROTEIN SHAKE
A protein shake is an easy, no-cook breakfast that comes together quickly and has all the nutrients to keep you satisfied until lunch. This Green Mango Kale Protein Shake has only 6 ingredients with 42g of protein to start your day with a bang.
Originally published January 2018, updated February 2026
With only 24 hours in a day, it’s no surprise how fast they disappear into work, kids, workouts, and trying to maintain some kind of social life. By the time you wander into the kitchen, exhausted and hungry, the idea of cooking feels overwhelming. You open that Instagram recipe you saved only to realize it calls for 15 ingredients just to make the sauce. Pass! In a moment of panic, you grab your phone and order delivery. It’s more than you planned to spend, but at least dinner is handled. Sound familiar?
I get it. But what if building a balanced meal didn’t require complicated recipes, a packed grocery cart, or blowing your budget?
Enter the 3-ingredient rule: a simple, sustainable framework that helps you get a nourishing meal on your plate fast, without restriction. Stay with me, and I’ll show you how to make this work for you.
Consider this your MyFitnessPal–exclusive secret: the 3-Ingredient Rule. The good news? You don’t need a PhD in metabolism to use it.
The concept is simple: anchor each meal around three core ingredients, typically a protein, a fiber-rich produce, and a complex carb or healthy fat, then let any extra “flavor boosters” naturally complement what you’re making.
Why does this work? Research shows that reducing decision fatigue around food choices is a powerful way to build healthier, more sustainable habits.(1) When you’re running on little sleep, you’re more likely to choose the fastest, easiest option that offers little nutrient-density (hello, drive-thru).(2) A simple, repeatable framework takes the mental load off and keeps your health goals front and center, even on your busiest days.
From snacks built on whole foods like yogurt, fruit, and nuts, to protein-packed dinners like chicken with pesto and veggies, these meals show that balanced eating doesn’t require a long ingredient list. Whether you’re a seasoned cook or just getting comfortable in the kitchen, the 3-ingredient rule is designed for real life.
How to Build a Balanced Meal With Just 3 Ingredients
1. Start With a Source of Protein
Protein is the powerhouse you need to kick off your meal with. Protein provides satiety, keeping you fuller for longer after your meal and helping you maintain (or lose) weight.(3,4) Plus, it also supports lean muscle mass and bone density while contributing to metabolic regulation.(12,13)
Both plant- and animal-proteins fit into the picture here. The key is to stock up on those you enjoy and that work conveniently into a variety of different meals. Here’s a few ideas to get you started:
Next up, fiber. Fiber is the key to building volume in your meals and helping you feel satisfied when you put down your fork (or spoon).(6) Research shows fiber helps not only with weight control, but can also support other conditions through lowering inflammation too.(6,7) The more, the merrier when it comes to your produce-picks.
Convenient produce options to keep on hand to volumize your meals include:
Fresh or frozen vegetables and veggie blends
Frozen riced cauliflower
Leafy green mixes
Fresh, canned or frozen fruits (without added sugars)
Canned tomatoes (low-sodium)
Canned beans (low-sodium)
3. Finish With a Complex Carb and/or Healthy Fat
Depending on the meal you have in mind will dictate if adding a complex carb or a healthy fat as the third main ingredient. Complex carbohydrates are those that pack a more nutrient density in every bite.(8) These not only provide more dietary fiber, vitamins and minerals, they are also digested slower and keep you feeling full longer while supporting healthy blood sugar levels (8,14)
Examples of complex carbohydrates that work well with the 3-ingredient rule include:
Whole-grain bread
Microwaveable quinoa/grain blend pouches
Whole-wheat tortillas
Whole-wheat pasta
Root vegetables, like sweet potatoes
Squash, like acorn, butternut, or pumpkin
Fancy a healthy fat instead? These can work well too, especially if you’re in a bind and have little time to prep. Opt for those that are low in saturated fat and offer more nutritional bang per bite, like vitamins, minerals, and unsaturated fats to reap the heart-health benefits they can offer.(9)
These healthy fats that work well in a variety of meal options:
Nuts & seeds
Olive oil
Sesame oil
Avocado
Olives
Rounding out your meal with these options don’t just help keep you fuller, but they also add enjoyment to your plate too.(10)
Easy 3-Ingredient Meal Ideas
Here’s our gift to you – quick and easy 3-ingredient meals you can make this week! Screenshot this section so you can pull it out when you’re in a bind.
Tips for Creating Simple Recipes That Meet Your Goals
These tips will make your life (and mealtime) easier when it comes to preparing balanced meals in a flash.
Stock up on pantry & freezer staples.
Ingredients that go the extra mile, yes please. Canned tomatoes, beans, and freezer-friendly ready-to-eat produce are game changers when it comes to getting dinner on the table fast.
Utilize better-for-you cooking methods.
Boiling, baking, roasting, and air-frying are healthier alternatives than deep-frying but can satisfy you just as much.
Keep portion sizes in check.
Just because you have only 3-ingredients doesn’t make them free for all. Keep track of your portions and add them to your food log.
Add flavor wisely.
A sprinkle of cheese, dollop of guacamole, or drizzle of chili oil can add a lot of flavor in a small portion. Just be sure to be mindful of amounts, and log them into your app too.
Adjust based on your personal needs.
Falling short on fiber? A simple swap can boost the fiber in your daily meals through adding artichoke hearts as the fiber addition to your lentil pasta bake. With 8-grams of fiber in 1-cup, you’ll be satisfied and satiated with every bite.(11)
Need help getting started? Let MyFitnessPal do the work for you. With the Meal Planner feature, it makes answering “what’s for dinner” that much easier.
At the end of the day, healthy eating doesn’t have to mean complicated recipes, endless prep, or a fridge full of specialty ingredients. The 3-Ingredient Rule is proof that simple can still be satisfying, balanced, and effective for supporting your goals. By anchoring each meal around a protein, fiber-rich product, and a complex carb or healthy fat, you create a repeatable formula that saves time, reduces stress, and keeps nutrition front and center.
MyFitnessPal dietitian Joanna Gregg shares, “Remember, progress isn’t built on perfection; it’s built on consistency. Some nights that might look like a carefully planned and plated meal, and other nights it might be eggs, spinach, and toast thrown together in 10 minutes. Both check the boxes for a healthy, balanced meal.”
With a stocked pantry, a simple framework, and a little support from MyFitnessPal’s Meal Planner, getting a nourishing meal on your plate can feel doable again.
With only 24 hours in a day, it’s no surprise how fast they disappear into work, kids, workouts, and trying to maintain some kind of social life. By the time you wander into the kitchen, exhausted and hungry, the idea of cooking feels overwhelming. You open that Instagram recipe you saved only to realize it calls for 15 ingredients just to make the sauce. Pass! In a moment of panic, you grab your phone and order delivery. It’s more than you planned to spend, but at least dinner is handled. Sound familiar?
I get it. But what if building a balanced meal didn’t require complicated recipes, a packed grocery cart, or blowing your budget?
Enter the 3-ingredient rule: a simple, sustainable framework that helps you get a nourishing meal on your plate fast, without restriction. Stay with me, and I’ll show you how to make this work for you.
Consider this your MyFitnessPal–exclusive secret: the 3-Ingredient Rule. The good news? You don’t need a PhD in metabolism to use it.
The concept is simple: anchor each meal around three core ingredients, typically a protein, a fiber-rich produce, and a complex carb or healthy fat, then let any extra “flavor boosters” naturally complement what you’re making.
Why does this work? Research shows that reducing decision fatigue around food choices is a powerful way to build healthier, more sustainable habits.(1) When you’re running on little sleep, you’re more likely to choose the fastest, easiest option that offers little nutrient-density (hello, drive-thru).(2) A simple, repeatable framework takes the mental load off and keeps your health goals front and center, even on your busiest days.
From snacks built on whole foods like yogurt, fruit, and nuts, to protein-packed dinners like chicken with pesto and veggies, these meals show that balanced eating doesn’t require a long ingredient list. Whether you’re a seasoned cook or just getting comfortable in the kitchen, the 3-ingredient rule is designed for real life.
How to Build a Balanced Meal With Just 3 Ingredients
1. Start With a Source of Protein
Protein is the powerhouse you need to kick off your meal with. Protein provides satiety, keeping you fuller for longer after your meal and helping you maintain (or lose) weight.(3,4) Plus, it also supports lean muscle mass and bone density while contributing to metabolic regulation.(12,13)
Both plant- and animal-proteins fit into the picture here. The key is to stock up on those you enjoy and that work conveniently into a variety of different meals. Here’s a few ideas to get you started:
Next up, fiber. Fiber is the key to building volume in your meals and helping you feel satisfied when you put down your fork (or spoon).(6) Research shows fiber helps not only with weight control, but can also support other conditions through lowering inflammation too.(6,7) The more, the merrier when it comes to your produce-picks.
Convenient produce options to keep on hand to volumize your meals include:
Fresh or frozen vegetables and veggie blends
Frozen riced cauliflower
Leafy green mixes
Fresh, canned or frozen fruits (without added sugars)
Canned tomatoes (low-sodium)
Canned beans (low-sodium)
3. Finish With a Complex Carb and/or Healthy Fat
Depending on the meal you have in mind will dictate if adding a complex carb or a healthy fat as the third main ingredient. Complex carbohydrates are those that pack a more nutrient density in every bite.(8) These not only provide more dietary fiber, vitamins and minerals, they are also digested slower and keep you feeling full longer while supporting healthy blood sugar levels (8,14)
Examples of complex carbohydrates that work well with the 3-ingredient rule include:
Whole-grain bread
Microwaveable quinoa/grain blend pouches
Whole-wheat tortillas
Whole-wheat pasta
Root vegetables, like sweet potatoes
Squash, like acorn, butternut, or pumpkin
Fancy a healthy fat instead? These can work well too, especially if you’re in a bind and have little time to prep. Opt for those that are low in saturated fat and offer more nutritional bang per bite, like vitamins, minerals, and unsaturated fats to reap the heart-health benefits they can offer.(9)
These healthy fats that work well in a variety of meal options:
Nuts & seeds
Olive oil
Sesame oil
Avocado
Olives
Rounding out your meal with these options don’t just help keep you fuller, but they also add enjoyment to your plate too.(10)
Easy 3-Ingredient Meal Ideas
Here’s our gift to you – quick and easy 3-ingredient meals you can make this week! Screenshot this section so you can pull it out when you’re in a bind.
Tips for Creating Simple Recipes That Meet Your Goals
These tips will make your life (and mealtime) easier when it comes to preparing balanced meals in a flash.
Stock up on pantry & freezer staples.
Ingredients that go the extra mile, yes please. Canned tomatoes, beans, and freezer-friendly ready-to-eat produce are game changers when it comes to getting dinner on the table fast.
Utilize better-for-you cooking methods.
Boiling, baking, roasting, and air-frying are healthier alternatives than deep-frying but can satisfy you just as much.
Keep portion sizes in check.
Just because you have only 3-ingredients doesn’t make them free for all. Keep track of your portions and add them to your food log.
Add flavor wisely.
A sprinkle of cheese, dollop of guacamole, or drizzle of chili oil can add a lot of flavor in a small portion. Just be sure to be mindful of amounts, and log them into your app too.
Adjust based on your personal needs.
Falling short on fiber? A simple swap can boost the fiber in your daily meals through adding artichoke hearts as the fiber addition to your lentil pasta bake. With 8-grams of fiber in 1-cup, you’ll be satisfied and satiated with every bite.(11)
Need help getting started? Let MyFitnessPal do the work for you. With the Meal Planner feature, it makes answering “what’s for dinner” that much easier.
At the end of the day, healthy eating doesn’t have to mean complicated recipes, endless prep, or a fridge full of specialty ingredients. The 3-Ingredient Rule is proof that simple can still be satisfying, balanced, and effective for supporting your goals. By anchoring each meal around a protein, fiber-rich product, and a complex carb or healthy fat, you create a repeatable formula that saves time, reduces stress, and keeps nutrition front and center.
MyFitnessPal dietitian Joanna Gregg shares, “Remember, progress isn’t built on perfection; it’s built on consistency. Some nights that might look like a carefully planned and plated meal, and other nights it might be eggs, spinach, and toast thrown together in 10 minutes. Both check the boxes for a healthy, balanced meal.”
With a stocked pantry, a simple framework, and a little support from MyFitnessPal’s Meal Planner, getting a nourishing meal on your plate can feel doable again.
GLP-1 medications are gaining traction as insurance coverage expands and more people explore them as part of their health journey (11). But while access is improving, many patients aren’t getting the nutrition guidance they need to manage common side effects, putting them at risk for issues like dehydration.
In fact, decades of research show that people taking GLP-1 medications may be more prone to dehydration, especially when intake drops or side effects make it harder to eat and drink enough (2,3).
The good news? Staying well hydrated is absolutely doable with the right strategies. Ahead, we’ll break down why dehydration can happen on GLP-1 medications, the signs to watch for, and simple, practical tips to help you stay hydrated and supported every step of the way.
GLP-1 medications work in part by reducing appetite, which is a big reason they’re effective for weight loss (4). But along with fewer food cravings, research shows that some people taking these medications may also be at higher risk for dehydration and nutrient shortfalls (3,5).
There are a couple of reasons this can happen. First, side effects like nausea, vomiting, and diarrhea are fairly common, especially early on, and all of these can affect your body’s fluid balance (9). Second, when food intake drops, it’s easy for fluid intake to fall too. If you’re eating less overall, you may not feel as motivated to drink, which can quietly set the stage for dehydration (7).
In more severe cases, ongoing fluid loss can strain the kidneys (8). The good news? There are proactive steps you can take to protect your hydration and overall health. Before we dive into those strategies, let’s walk through the most common signs of dehydration to keep on your radar.
Your body is pretty good at sending signals when your fluid intake isn’t meeting your needs. Whether dehydration is related to GLP-1 side effects or simply not drinking enough, the warning signs tend to look very similar (9).
If dehydration continues over time, symptoms can become more serious. Signs of more severe dehydration include (9):
Little to no urination, or very dark yellow or amber-colored urine
Dry, shriveled-looking skin
Dizziness or lightheadedness
Irritability or confusion
Rapid heartbeat
Rapid breathing
Sunken eyes
Extreme tiredness or listlessness
In severe cases, shock or loss of consciousness
Spotting these signs early can help you take action before dehydration becomes a bigger issue, especially if you’re managing side effects from GLP-1 medications.
How Much Water Do You Need on GLP-1s?
Fluid needs aren’t one-size-fits-all. How much you need depends on factors like your age, body size, activity level, and even the climate you live in (10). That’s why it’s important to work with your healthcare team to figure out a daily fluid goal that makes sense for you.
On average, research published in JAMA Internal Medicine suggests that many people taking GLP-1 medications should aim for about 8 to 12 cups of fluids per day (roughly 2 to 3 liters), along with eating plenty of high-water foods (7). That said, this amount is still lower than the general daily water recommendations for adults ages 19 to 30, which are 3.7 liters per day for men and 2.7 liters per day for women (10).
The biggest takeaway? Let your body guide you. Look for light, pale-colored urine and regular bathroom trips throughout the day. Pay attention to how you feel, too. Your energy levels, skin, and overall mood can all offer helpful clues about whether you’re staying adequately hydrated.
Tips to Stay Hydrated During Your GLP-1 Weight Loss Journey
You don’t need to add another big task to your mental to-do list to drink more water. Staying hydrated can be as simple as building small, consistent habits into your day. As MyFitnessPal dietitian Katherine Basbaum puts it, “Hydration shouldn’t feel like a chore, make it fun! Try adding lemon or fruit to your water, use a reusable bottle you actually like, and track your fluids in the app. Set a daily goal, and if you hit it consistently for a couple of weeks, reward yourself with something fun, like that new water bottle you’ve been eyeing.”
Try these simple tips to stay hydrated:
Start your day with water. Drink one cup of water before your morning coffee or tea to set the tone for the day.
Keep water within reach. Refill a reusable bottle and bring it with you. Sip throughout the day instead of gulping all at once.
Eat your fluids, too. Add water-rich foods like cucumbers, watermelon, and broth-based soups to meals and snacks.
Be mindful of caffeine and alcohol. These can contribute to fluid loss, so aim to limit them or balance them with extra water (12).
Listen to your body. If your urine looks darker than usual or your eyes feel dry, that’s your cue to grab a glass of water.
Small changes add up and over time, these habits can make staying hydrated feel automatic.
GLP-1 medications can be a powerful tool for weight management, but they also bring unique challenges, especially when it comes to staying hydrated. (4,2). Between side effects that reduce appetite and fluid intake, and the body’s natural signals that can be easy to miss, dehydration is a real concern. (2)
With awareness and small, consistent habits, you can support your hydration and your overall health. Pay attention to your body’s cues, aim for fluids and water-rich foods throughout the day, and make hydration simple and enjoyable. Remember, it’s not about a perfect routine, it’s about building habits that work for you and keeping your body fueled on your GLP-1 journey.
Let MyFitnessPal help you get started tracking your hydration today with the in-app water tracker.
If you’re looking to power up your mornings with a high-protein breakfast, you’re in the right place. Learn about the benefits of getting 30g protein at breakfast and how a protein-packed morning meal can set you up for a fantastic day.
Plus, we’ve got some tasty 30g protein breakfast ideas for you!
Why Start Your Day With 30 Grams of Protein?
Starting your day with 30 grams of protein at breakfast can be a real game-changer for muscle maintenance and satiety (feeling full longer) (5, 6).
Benefits of High-Protein Breakfasts
A protein-rich breakfast can help stabilize your blood sugar and makes you feel fuller longer (7, 8). It provides essential amino acids your body needs to repair and build muscle tissue (9). Plus, eating plenty of protein at breakfast can help you increase the total protein you eat that day and meet your protein goals.
Recipes and Meal Ideas for a 30g Protein Breakfast
Let’s get to the fun part—the recipes! Here are some delicious, high-protein breakfast ideas to help you hit that 30g protein goal.
Balance your 30g protein breakfast with complex carbs and healthy fats for a healthy diet. Variety means you’ll get all the nutrients your body needs. Eggs, Greek yogurt, and black beans are great budget-friendly protein options.
Dietary needs
Whether you’re vegan, vegetarian, or gluten-free, you can adjust these 30g protein breakfast recipes to fit your diet. For example, swap regular protein powder for a plant-based option, or use gluten-free oats.
Tracking protein intake
Keep an eye on your protein intake to make sure you’re hitting your goals with an app like MyFitnessPal. Aim for a balance of high-protein foods at each meal.
Muscle maintenance
Protein is essential for maintaining lean muscle, especially if you’re trying to lose weight. It helps preserve muscle mass, keeping your metabolism high (10).
Frequently Asked Questions
How can I get 30g of protein for breakfast?
Foods such eggs, Greek yogurt, peanut butter, bacon, and salmon, as well as whole grain bread and rolled oats are all good sources of protein that can be incorporated into breakfast recipes. Try a Greek yogurt with fruit and nuts or an omelet with cheese and vegetables.
What can I eat with 30 grams of protein?
Pair dairy, eggs, and tofu with fruits, veggies, and whole grains for a balanced breakfast.
Is 30 grams of protein good in the morning?
Yes! It can help with muscle repair, keeps you full longer, and stabilizes blood sugar. Protein-rich foods at breakfast can help boost nutrient intake and support health, especially for those wanting to maintain or build muscle.
How to get 30 grams of protein for breakfast without eggs?
Try a smoothie with protein powder, Greek yogurt with nuts, or vegan protein pancakes. Plant-based protein sources like tofu, tempeh, and legumes can help you hit your protein target.
The Bottom Line: Start Your Day With a 30g Protein Breakfast for Optimal Health and Wellness
Starting your day with a 30g protein breakfast is a great way to fuel your body, keep your energy levels stable, and support muscle health. Get the MyFitnessPal app for more protein-packed recipes to make the most of your morning meals.
Originally published April 3, 2020; Updated January 2026
If you’re looking to power up your mornings with a high-protein breakfast, you’re in the right place. Learn about the benefits of getting 30g protein at breakfast and how a protein-packed morning meal can set you up for a fantastic day.
Plus, we’ve got some tasty 30g protein breakfast ideas for you!
Why Start Your Day With 30 Grams of Protein?
Starting your day with 30 grams of protein at breakfast can be a real game-changer for muscle maintenance and satiety (feeling full longer) (5, 6).
Benefits of High-Protein Breakfasts
A protein-rich breakfast can help stabilize your blood sugar and makes you feel fuller longer (7, 8). It provides essential amino acids your body needs to repair and build muscle tissue (9). Plus, eating plenty of protein at breakfast can help you increase the total protein you eat that day and meet your protein goals.
Recipes and Meal Ideas for a 30g Protein Breakfast
Let’s get to the fun part—the recipes! Here are some delicious, high-protein breakfast ideas to help you hit that 30g protein goal.
Balance your 30g protein breakfast with complex carbs and healthy fats for a healthy diet. Variety means you’ll get all the nutrients your body needs. Eggs, Greek yogurt, and black beans are great budget-friendly protein options.
Dietary needs
Whether you’re vegan, vegetarian, or gluten-free, you can adjust these 30g protein breakfast recipes to fit your diet. For example, swap regular protein powder for a plant-based option, or use gluten-free oats.
Tracking protein intake
Keep an eye on your protein intake to make sure you’re hitting your goals with an app like MyFitnessPal. Aim for a balance of high-protein foods at each meal.
Muscle maintenance
Protein is essential for maintaining lean muscle, especially if you’re trying to lose weight. It helps preserve muscle mass, keeping your metabolism high (10).
Frequently Asked Questions
How can I get 30g of protein for breakfast?
Foods such eggs, Greek yogurt, peanut butter, bacon, and salmon, as well as whole grain bread and rolled oats are all good sources of protein that can be incorporated into breakfast recipes. Try a Greek yogurt with fruit and nuts or an omelet with cheese and vegetables.
What can I eat with 30 grams of protein?
Pair dairy, eggs, and tofu with fruits, veggies, and whole grains for a balanced breakfast.
Is 30 grams of protein good in the morning?
Yes! It can help with muscle repair, keeps you full longer, and stabilizes blood sugar. Protein-rich foods at breakfast can help boost nutrient intake and support health, especially for those wanting to maintain or build muscle.
How to get 30 grams of protein for breakfast without eggs?
Try a smoothie with protein powder, Greek yogurt with nuts, or vegan protein pancakes. Plant-based protein sources like tofu, tempeh, and legumes can help you hit your protein target.
The Bottom Line: Start Your Day With a 30g Protein Breakfast for Optimal Health and Wellness
Starting your day with a 30g protein breakfast is a great way to fuel your body, keep your energy levels stable, and support muscle health. Get the MyFitnessPal app for more protein-packed recipes to make the most of your morning meals.
Originally published April 3, 2020; Updated January 2026
One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results.
But… who’s right?
If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.
As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.
Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.
Why Eating Enough Matters When You Exercise
Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.
Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)
In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise.
Signs You’re Not Eating Enough to Fuel Your Workouts
Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling.
Low Energy and Persistent Fatigue
Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.
In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.
Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).
Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.
When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1).
Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1).
Using MyFitnessPal to Support Your Nutrition and Fitness Goals
MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine.
And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals.
At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.
Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”
The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.
One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results.
But… who’s right?
If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.
As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.
Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.
Why Eating Enough Matters When You Exercise
Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.
Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)
In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise.
Signs You’re Not Eating Enough to Fuel Your Workouts
Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling.
Low Energy and Persistent Fatigue
Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.
In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.
Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).
Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.
When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1).
Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1).
Using MyFitnessPal to Support Your Nutrition and Fitness Goals
MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine.
And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals.
At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.
Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”
The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.
One minute, your favorite podcaster is telling you to train fasted for faster fat loss. Next, a coach on social media is insisting you should eat before your workout to see real results.
But… who’s right?
If you feel confused, you’re not alone. With fitness advice coming at you from every direction, it’s no wonder fueling your workouts feels more complicated than it should be. But here’s the thing: your body isn’t a podcast experiment or an algorithm, it’s giving you signals every day.
As a registered dietitian and personal trainer, I see it all the time: people unknowingly underfueling their workouts in the name of weight loss or “optimization,” then wondering why they feel exhausted, stalled, or stuck (1). And yes, those are real signs your body may not be getting enough fuel.
Let’s break down why eating enough matters for exercise, how underfueling can show up, and what to listen for when your body is asking for more.
Why Eating Enough Matters When You Exercise
Your body doesn’t just want calories, it needs them to support every function you rely on every day, from breathing and thinking to moving and training. When you exercise, your energy demands go up: your muscles use fuel to contract, your nervous system coordinates movement, and your body works to repair and adapt afterward (2). That’s why eating enough calories with the right mix of nutrients matters for both performance and recovery.
Research in sports nutrition describes something called energy availability, or the amount of dietary energy left over for your body’s everyday processes after accounting for the energy you expend during exercise.(3) If energy intake doesn’t keep up with exercise energy expenditure, your body can’t fully support things like muscle repair, hormone function, and even immune health, which directly affects how well you perform and adapt to training.(1,4)
In short, eating enough isn’t just about eating calories to achieve a desired number on a scale, it’s about giving your body the fuel it needs to perform, recover, and get stronger as you exercise.
Signs You’re Not Eating Enough to Fuel Your Workouts
Unsure if you’re eating enough calories to support your workouts? Check in with yourself and the following signs and symptoms that typically pop up when you’re underfueling.
Low Energy and Persistent Fatigue
Feeling run down all the time can be a sign you’re not eating enough to support your activity level. Research shows that when calorie intake doesn’t meet the increased energy demands of exercise, normal functioning can become compromised (1,3,4). Over time, this energy shortfall can leave you feeling drained both in and out of the gym.
In real life, this might look like struggling to stay awake during the workday, skipping workouts you normally enjoy, or passing on social plans simply because you don’t have the energy to spare.
Protein powers muscle recovery (2). When you strength train or do any intense workout, tiny muscle fibers get stressed and need repair. Protein provides the building blocks for this repair and growth (2). Not getting enough protein can lead to slower recovery and lingering soreness that makes your next workout feel tougher than it should (1,3,4).
Calories, especially from carbs, fuel your performance (2). Carbohydrates refill your muscle glycogen, which is the main energy your muscles rely on during most workouts (2). If glycogen stores are low, your strength, endurance, and overall workout intensity can take a hit (1,3,4). Eating enough carbs helps you train harder, recover faster, and get the most out of every session.
When your calorie intake isn’t enough to meet the energy demands of daily life plus exercise, your body shifts into “survival mode” and starts down‑regulating systems like metabolism and hormone production to conserve energy (1,3,4). This response can increase the risk of illness or injury as your immune system takes a hit with the low energy intakes (1).
Prolonged low energy availability, the gap between what you eat and what your body expends, has been linked to a syndrome known as Relative Energy Deficiency in Sport (RED‑S) (1,5). This condition affects metabolic and hormonal balance as well as training outcomes (1,5). RED‑S can also show up as changes in bone health, with higher risk of stress fractures, as well as implications for reproductive health, especially in women who lose their periods (1).
Using MyFitnessPal to Support Your Nutrition and Fitness Goals
MyFitnessPal is here to help you stay on track with both your nutrition and fitness goals, and of course proper fueling is a big part of that. For example, did you know you can adjust your activity levels in your profile so the app better estimates your daily calorie needs? And you can adjust your nutrient goals – making it easier to support your energy requirements whether you’re training hard or taking a rest day. By entering your personal goals, whether it’s eating enough protein, hitting your calorie target, or staying hydrated, you can track your progress week by week and turn healthy habits into a regular part of your routine.
And don’t forget your personalized nutrition overview. The more consistently you log your food, the more insightful this breakdown becomes. It makes it easy to spot trends over time, see where adjustments may be needed, and support you in fueling your workouts and recovery in a way that aligns with your goals.
At the end of the day, there’s no one-size-fits-all answer to pre- or post-workout nutrition. Many may have opinions, but your body is the best guide. Paying attention to how you feel, recovering well, and performing consistently are the clearest signs that you’re fueling properly.
Eating enough calories and the right balance of nutrients isn’t just about weight or appearance, it’s about giving your body the energy it needs to perform, recover, and adapt to your training. Signs like persistent fatigue, slow recovery, lingering soreness, or unexpected physical symptoms may indicate it’s time to reassess your nutrition strategy (1,3,4). MyFitnessPal dietitian Brookell White shares, “Fueling your body properly is important to achieve your goals. Think of it as a form of self-care that helps you train smarter, recover faster, and feel your best.”
The good news? Tools like MyFitnessPal make it easier than ever to track your nutrition. By adjusting your activity levels, tracking habits, and monitoring your macronutrients, you can support your body in getting the nutrients it needs, both for your workouts and in your daily life.