That 10:30 AM energy slump. The distracting stomach rumbles during your morning meeting. We’ve all been there. It’s the classic sign that your breakfast, while perhaps quick and easy, didn’t have the staying power to see you through to midday.
The solution isn’t necessarily more food; it’s the right kind of food. The key to lasting satiety and sustained energy is protein. A high-protein breakfast helps to slow down digestion and stabilise blood sugar levels, preventing the energy spikes and crashes that come with typical high-carb options like cereal or toast alone.
As Australia's most trusted guide to nutrition, we're here to help you build a better breakfast. Here are five simple, delicious, and protein-packed meals to power your morning, the right way.
Use What You Have: Our recipes are just a guide. Feel free to use whichever True Protein powder and flavour you have on hand to create your perfect breakfast.
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Choc Strawberry Overnight Weet-Bix | 29g Protein
This recipe is perfect for: The organised meal-prepper, anyone who wants to beat mid-morning snacking, or someone seeking a breakfast that feels like a healthy indulgence.
Why it works:
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Lasting Fullness: Engineered for satiety with a high-fibre Weet-Bix base and a dual-protein hit from WPI 90 and yoghurt to control hunger cravings until lunchtime.
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Slow-Release Energy: The complex carbohydrates help to stabilise blood sugar levels, providing sustained mental and physical energy throughout your morning.
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Stress-Free Meal Prep: The ultimate "grab-and-go" breakfast. Prepare it the night before to guarantee a delicious and nutritionally complete start to your day, no matter how busy you are.
Find the full recipe and start meal-prepping.
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Apple & Cinnamon Oats | 35g Protein
This recipe is perfect for: Those who love a warm, comforting start to their day, especially on a chilly winter morning, and want a meal that’s both soulful and packed with nutrition.
Why it works:
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Gut-Friendly Fibre: Loaded with fibre from rolled oats, fresh apple, and chia seeds to support digestive health and ensure you feel comfortably full and satisfied.
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Sustained Energy & Muscle Support: The combination of high-quality True Protein WPI 90 and complex carbs provides long-lasting fuel for your body and brain, while supporting lean muscle.
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Warm & Comforting: Delivers the nostalgic, delicious taste of apple crumble in a hot, wholesome bowl of oats, making it a breakfast you’ll genuinely look forward to.
Get the recipe for this comforting breakfast bowl.
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Mixed Berry Crumble Yoghurt Bowls | 26g Protein
This recipe is perfect for: The weekend foodie, anyone bored with basic breakfasts, or those who want a meal that feels truly decadent without compromising on nutrition.
Why it works:
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A Symphony of Texture & Flavour: Delivers a true cafe-quality experience with warm, crisp protein crumble, a tangy berry compote, and cool, creamy Greek yoghurt in every spoonful.
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Balanced for Performance: This bowl is masterfully balanced with a strong profile of protein from True Protein French Vanilla WPC80 and Greek yoghurt for satiety, complex carbs for energy, and healthy fats from nuts and seeds.
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Rich in Antioxidants: The berry compote provides a potent dose of natural antioxidants, which are essential for combating cellular stress and supporting overall wellness.
Get the recipe to create this stunning breakfast bowl.
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Chocolate Protein Pancakes | 25g Protein
This recipe is perfect for: The weekend brunch lover, families seeking a healthier classic, or anyone following a plant-based diet who doesn’t want to miss out on a delicious treat.
Why it works:
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Completely Plant-Powered: Built around our signature True Plant Protein in Rich Chocolate, this recipe delivers a complete amino acid profile, making it a fantastic high-protein option for vegetarians and dairy-free individuals.
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Sustained Energy, No Crash: Swaps out plain flour for wholemeal flour, providing complex carbohydrates and extra fibre for a steady release of energy that keeps you going, unlike traditional pancakes.
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Healthy Indulgence: Satisfies decadent chocolate cravings in a fluffy, satisfying stack that is secretly packed with protein and wholesome ingredients, making it the ultimate guilt-free indulgence.
Get the recipe for this must-try weekend breakfast.
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Creamy Choc Protein Smoothie | 36g Protein
This recipe is perfect for: The time-crunched professional, the post-workout athlete, or anyone needing a fast, nutrient-dense start to their day.
Why it works:
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Rapid Muscle Recovery: Features a full scoop of fast-digesting True Protein WPI90 to quickly deliver essential amino acids to your muscles, kick-starting the repair process immediately after a workout.
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Sustained Energy: Provides a balanced blend of carbohydrates from banana and oats to replenish energy stores and prevent a mid-morning energy crash.
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Ultimate Convenience: Delivers a complete, high-protein meal in a format that takes less than five minutes to prepare and can be consumed on the go.
Get the full recipe to make it yourself.
Key Takeaways: Your Blueprint for a Better Morning
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Prioritise Protein: Aim for at least 20-30 grams of protein at breakfast to ensure sustained energy and fullness.
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Balance is Key: Combine your protein with fibre (from fruits, vegetables, or wholegrains) and healthy fats (from nuts, seeds, or avocado) for optimal results.
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Read the Label: Choose clean, high-quality products with natural ingredients, like those from True Protein, to avoid hidden sugars and unnecessary fillers.
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Plan Ahead: Meal prepping options like overnight proats or portioning out smoothie ingredients can save you time and ensure you never miss a powerful start to your day.
By making one simple switch—a high-protein breakfast—you are setting the tone for a more energised, focused, and productive day.
For more delicious high-protein recipes, check out our recipe page here.
