Eggs, beans, and cheese on whole wheat toast

You might be noticing a theme; protein-heavy, healthy breakfasts don’t need to be bland. Case in point, nutritionist GQ Jordan‘s cheesy-bean option with around 35 to 40 grams of protein. To make it, throw together three eggs (whatever style you like), half a tin of baked beans, a little grated aged cheddar, and two slices of whole wheat toast. “This is a very ordinary and underrated breakfast that works well nutritionally,” says Jordan. “The protein comes mostly from the eggs and beans, with a little extra from the cheese, while the beans and toast also provide fiber, which helps make the meal more filling and supportive.”

Eggs breakfast bowl with crispy salmon

If you are a fan of bowls, Huntriss suggests you try soft-boiled eggs, hot-smoked salmon, smashed avocado, roasted sweet potato, and spinach, topped with a light lemon-dill Greek yogurt dressing. You’ll max out your protein thanks to the salmon, eggs, and yogurt, while the omega-3 fats will support your heart and brain. “Plus, the bowl format makes it perfect for busy mornings,” says Huntriss.

0% fat Greek yogurt, pomegranate seeds, 90% dark chocolate

“Greek yogurt is one of my favorite high-protein breakfast bases because it’s simple, filling, and easy to build on,” says Penny Weston, PT at MADE fitness. A bowl with around 300 grams of Greek yogurt, a sprinkle of pumpkin seeds, berries, and a spoon of peanut butter can easily reach 30 grams of protein. “You’re getting protein from multiple sources, plus healthy fats and fiber, which helps support energy levels and keeps you fuller for longer rather than reaching for snacks mid-morning,” she says.

Sardines on sourdough toast

Another treat (assuming you aren’t afraid of a few fish bones). “Sardines are a fantastic source of protein and have the additional benefit of being packed with omega-3 fatty acids,” says Harry Cox, co-owner of London’s elite Club Q training facility. While this is clearly great by itself, you can always up the ante with a poached egg or two, or even some lemon and garlic to really take it to flavor town.

Miso oats with soft tofu and sesame

“Swapping sweet oats for a savory bowl is the umami sleeper hit of the year,” says Watkins. Cook the oats with miso, then top with firm tofu, edamame, spring onions, and sesame seeds. A serving of firm tofu provides around 12 to 15 grams of protein, and edamame adds another 10 to 12 grams, with the oats adding in a further five to 6 grams. “It’s a standout plant-based option because soy foods like tofu and edamame are complete proteins, providing all nine essential amino acids,” Watkins explains.

Protein pancakes with Greek yogurt and berries

We can’t end the list without serving up some pancakes. Morgan likes to keep it simple. “Protein pancakes are the sweeter option, but they don’t need to feel like a gimmick,” he says. Adding eggs, oats, and Greek yogurt into the mix helps round out your protein macros while balancing satiety throughout the morning. “You can also use a good protein pancake mix if you want convenience.” Serve with Greek yogurt and berries (not syrup).

A version of this story originally appeared in British GQ.