Build a breakfast from Greek yogurt and other high-protein foods, see how it stacks up against your targets, and get suggestions when you are short on protein or fiber. Your settings and saved days stay in this browser.
Tap + to add a serving. The green badge shows protein per 100 calories: the higher it is, the more protein you get for the calories.
Values are per serving shown, from USDA FoodData Central or typical labels. Brands differ, so check your yogurt label, especially flavored ones.
Each one lands around 30-40 g protein for roughly 280-420 calories. Load one into your bowl, then adjust servings.
Saved breakfasts against your protein target, and how often you are repeating the same base.
What the research supports, and where it does not.
Controlled trials found higher-protein, calorie-reduced diets led to more fat loss and better muscle retention than standard-protein diets. Benefits showed up mainly in people who stuck with it.
In a small study, a 35 g protein breakfast increased fullness and cut evening snacking compared with a cereal breakfast of the same calories. Plain Greek yogurt gives about 17 g per 170 g cup for 100 calories.
Leidy, Univ. of Missouri 2013 (20 participants)
A meta-analysis of 13 trials found breakfast eaters ate about 260 more calories a day and weighed slightly more than skippers. Total daily calories decide weight loss; a protein breakfast helps only if it keeps you full and on target later.
Flavored yogurts often carry 9+ g added sugar per cup. US guidelines cap added sugar at 10% of calories and suggest 14 g fiber per 1,000 calories. Berries, chia and flax add fiber without much sugar.
This is a planning tool, not medical advice. If you have kidney disease, diabetes, are pregnant, or take medication affected by diet, check targets with your doctor or a registered dietitian.