Eggs

• Eggs are rich in protein, with 6 grams per whole egg. If cholesterol or fat is a concern, limit your consumption or consume two egg whites in place of one whole egg.
  
  

Dairy

• Most milk products are high in protein and there are several low-fat and non-fat options available. A single serving of non-fat cottage cheese has 16 grams of protein.
  
  

Nuts

• Nut butters are great on whole-wheat toast. The protein content varies, but peanut and soy nut butter both have the most at 4 grams of protein per serving.
  
  

Soy Products

• There are several soy products on the market, including soy milk and breakfast cereals with soy protein added. A serving of protein-enriched cereal with unsweetened vanilla soy milk provides up to 20 grams of protein.
  
  

Fish

• Fish is rich in protein and healthy fats, and lox with bagels is a great alternative to the usual breakfast sandwich. Smoked salmon (lox) has 16 grams of protein per serving.
  
  

Traditional Breakfast Meats

• Bacon, sausage and ham are all great but, for a lower-fat alternative, try Canadian bacon. It satisfies the salt craving and a single serving has about 12 grams of protein.