Guide · 11 pages
7 High-Protein Breakfasts That Keep You Full Until Lunch
Up to 31 grams of protein a morning with no protein powder, plus a 45-minute Sunday prep that covers the whole week.
Free checklist · 3 printable pages
Sunday Protein Prep Checklist
One oven session, a week of 25-gram breakfasts and 40-gram dinners: the menu, one shopping list, a 75-minute prep order, storage rules and a tick-off week.
Get the free checklist
What’s inside
Every morning you have to invent breakfast is a morning you might grab whatever is fastest. This plan removes the decision.
One breakfast bake and one batch of meatballs on Sunday, plus a 20-minute skillet for the night you need it, cover the week. The checklist gives you the shopping list, a minute-by-minute prep order and how long everything keeps.
- The menuFour recipes with the protein and calories per serving
- Saturday shopping listEverything for the week in one trip
- Sunday, minute by minuteEgg bake and meatballs in one oven session
- The egg bites swapFor grab-and-go mornings
- StorageFridge and freezer times that keep it safe and tasty
- Swaps that keep it workingIncluding the low-sodium marinara tip
- The week, ticked off25 g+ breakfasts and 40 g+ dinners
- The 20-minute skillet nightLemon garlic chicken and broccoli
- How much protein you needAnd where to find your own number
A look at the pages
Who it’s for
- You want more protein without cooking every day
- Weekday mornings are rushed
- You can spare about 75 minutes on Sunday
- You like a checklist you can tick off
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free checklistEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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