There’s a lot of noise right now about protein and fiber. You’ve probably heard some version of “eat 1g of protein per pound of lean body weight” and “get your fiber up,” and you’re like… cool cool cool. But how do I do that before the day runs me over with a minivan of responsibilities? I have a tried-and-true high-protein breakfast meal prep idea ready for you, friend!
I prep once (takes only 10 active minutes!) and coast on all week. It’s warm, fast, high-protein, high-fiber, egg-free, dairy-free, and wheat-free—which matters because oatmeal and I are not friends (thank you, histamine intolerance. Truly. A delight.), and buckwheat has more protien!
This exact strategy is also part of how I’ve lost over 50 pounds in the last couple of years—and kept it off, and have gained significant muscle mass. Not through perfection. Through consistent, strategic moves like this—paired with strength training and systems that make hitting my goals easier, not harder.
*I’ll say this up front: I’m not a nutritionist or dietitian. I’m a hobby, deep–rabbit-hole researcher with a Type A brain and a notes app full of “WAIT, that’s interesting.” I’m basically a sponge for anything knowledge. This is what I’ve learned from years of research and my body. Take what helps, leave what doesn’t, and always loop in a qualified pro for anything medical or personalized.*
Why “1g Per Pound of Lean Body Weight” is Having a Moment
First, quick clarification: when people talk about “1g per pound,” they often mean per pound of lean body weight, not necessarily total scale weight. Lean body weight is everything in your body except fat mass—muscle, organs, bones, water, etc.
Now, is that target required for everyone? No. Protein needs vary based on your activity level, goals, body size, and season of life. But many women feel noticeably better when they prioritize protein—especially if they’re active, lifting, or trying to lose fat while keeping muscle.
There are a couple of ways you can calculate your lean body weight to set a protein goal, but here’s my favorite: 0.7–1.0g protein per pound of goal body weight.
Here are some of the biggest benefits women tend to notice when protein intake is higher:
- Fullness that lasts longer. Protein supports satiety, which can reduce the “snack spiral” later in the day.
- Muscle support (which matters more than we were taught). Adequate protein helps maintain and build lean mass, especially when paired with strength training.
- Better support during fat loss. Higher protein can help preserve lean tissue while dieting, and can make a calorie deficit feel more manageable.
- A simpler day. Front-loading protein reduces the need to “catch up” at dinner, which is where a lot of people get stuck.
And because I’m me, I’ll say this plainly: protein is one of the easiest levers to pull when you want your nutrition to feel more stable. Not perfect. Not restrictive. Just stable.
My High Protein Breakfast Meal Prep
The most helpful shift for me wasn’t finding a “perfect plan.” It was picking one meal I could repeat without thinking—and making it do a lot of heavy lifting.
When I get ~60g of protein in before lunch, everything downstream gets easier. I’m not scrambling at 4 p.m. trying to make up for a low-protein morning. I’m not forcing myself into meals I don’t even want. I can eat like a normal human at lunch and dinner and still hit my targets.
Also: I can’t do eggs, dairy, or wheat. And lately I’ve had a meat aversion. So I’ve had to get creative while keeping things aligned with my macro goals. This breakfast has been my solution.
The Recipe: Buckwheat Protein Bowl Prep (Wheat-Free, Egg-free, Dairy-free)
This is my high-protein, high-fiber breakfast base using Poconos Cream of Buckwheat (my favorite for texture and easy cooking). I’ve tried other brands. They were eh. But this one is the one.
Macros (with my exact ingredients):
694 calories | ~60g protein | 105g carbs | 7g fat | 15g+ fiber
Ingredients (my exact lineup)
- Poconos Cream of Buckwheat
- 2 scoops Orgain Collagen Peptides
- 2 scoops PB2 Performance peanut powder
- 1 scoop Clean Simple Eats vegan protein powder
- 1/4 cup raisins
- 1 tbsp honey
I’ve tried so many protein powders over the last decade. Clean Simple Eat’s vegan option takes the lead in terms of taste, texture, macro balance, and for my sensitive stomach!
Prep (10 active minutes)
This is the part that makes weekday mornings feel like I have my life together (I don’t, but this helps).
- Add 1 cup uncooked buckwheat to your Instant Pot.
- Add about 5 cups water.
- Pressure cook on High for 10 minutes.
- Let it natural release for 10 minutes.
- Stir, then divide into four containers.
Now, here’s my very specific favorite move: add the raisins while it’s still warm. They sit in the steam and moisture, get swollen (so glam), and then they pop when you bite them. It’s like edible bubble wrap, and I will not be taking questions at this time.
Put the lids on, stash them in the fridge, and future-you is officially taken care of.
Weekday Assembly (2 minutes)
Each morning, grab one container and add your powders and honey:
Stir well. If it’s thick, add a splash of water until it’s the texture you like. That’s it. You now have a warm breakfast that supports your goals without requiring a whole cooking show. And it’s seriously macro-balanced and low-fat!
Easy Ways to Further Boost Protein
If you want to take this even higher in protein while keeping fat low, here are a few options:
- Add another scoop of the CSE vegan protein (lowest effort, biggest return).
- Add chia seeds (extra fiber and thickness—start small if your digestion is sensitive).
- Use dairy milk or yogurt if you tolerate it (not for me, but great for many).
- Use a non-vegan protein powder (often higher protein per scoop).
- Add more total protein + a splash more liquid (volume + protein without adding much fat).
This recipe is flexible. It’s a base, not a food law. Change out your protein powder flavors for some pizazz.
Why This Works (and Why I’ve Stuck with It for Years)
I’ve been making some version of this high protein breakfast meal prep most mornings for several years because it solves multiple problems at once: it’s filling, it’s high in protein and fiber, it works with my dietary restrictions, and it removes decision fatigue from my mornings.
If you’re curious, you can read about the calorie/macro tracking app and the exercise app I’ve come to love (after trying so many) here:
Simplify Exercise with this Workout App
Simplify Food Tracking with this App
Want to Try It This Week?
If protein goals feel overwhelming, don’t overhaul your whole life. Pick one meal. Make it consistent. Let it carry you.
This is my “carry me” meal.
And if you try this high protein breakfast meal prep idea, I need to know: are you Team Raisins That Pop, or are you Team Raisins Are Suspicious? (Both are valid. One is just more fun.)
Quick Definitions (for reference)
Macronutrients (Macros)
The three nutrients that provide energy (calories): protein, carbohydrates, and fat.
Protein
A macronutrient that supports building and repairing tissue, including muscle. It also supports fullness.
Carbohydrates (Carbs)
A primary energy source for the body. Pairing carbs with protein and fiber often supports steadier energy.
Dietary Fat
A macronutrient that supports hormones and nutrient absorption. It’s more calorie-dense per gram than protein and carbs.
Fiber
A type of carbohydrate your body doesn’t fully digest. It supports digestion, fullness, and more stable blood sugar responses.
Lean Body Weight (Lean Mass)
Everything in your body except fat mass (muscle, bone, organs, water).
Natural Release (Instant Pot)
Letting the pressure come down on its own before opening—often improves texture for grains and cereals.
Histamine Intolerance
A sensitivity where high-histamine foods (or certain triggers) can cause symptoms like headaches, congestion, hives, digestive issues, or flushing. If oatmeal bothers you and you’re navigating histamine stuff, wheat-free options like buckwheat can feel like a win.
