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7 High-protein breakfasts to start your day right

Once upon a time, high-protein meals were considered the domain of bodybuilders and weight lifters.

These days, more people are recognising the health benefits of protein. Not only does protein help to build muscle or lean body mass, but it can also help to keep you feeling fuller for longer, reduce cravings, and maintain healthy body weight. In fact, our bodies actually use energy to digest protein, through something called the thermic effect of food.

It’s not just great for people looking to lose weight or gain muscle: protein also offers health benefits to older people by preventing a condition called sarcopenia, or age-related muscle loss that can lead to more falls, less mobility and a decreased quality of life.

Protein is typically found in animal products like meat, fish, poultry, eggs and dairy products. For many Australians, lunch and dinner tend to be the time when we get the most of our protein, but with many people choosing cereals or toast for breakfast (or skipping it altogether), it can be hard to get a good dose of protein with your morning meal.

Here are 10 breakfasts that offer a protein hit to start your day right:

Egg and bacon cups


12 rindless short-cut bacon rashers

6 eggs

1 small handful of low-fat grated cheese

1 large handful of baby spinach


Preheat oven to 180 degrees C.

Lightly spray a muffin tin with cooking oil and line each muffin hole with two bacon rashers to form a cup. Top with a few leaves of baby spinach, and crack an egg on top. Top with a small sprinkle of cheese season with salt and pepper.

Bake for 15-20 minutes or until the egg is set and the bacon is cooked through. Serves 6.

Greek yoghurt and berries with granola

½ cup of low-fat Greek yoghurt

100g of fresh berries

20g of granola


Combine yoghurt and berries in a bowl and top with granola. Serves 1.

Soft-boiled eggs and avocado on toast


1 or 2 slices of sourdough bread

2 eggs

1 handful of baby spinach leaves

¼ of an avocado


Half-fill a small saucepan with hot water and bring to the boil over high heat. Once the water is boiling, bring the heat down to 6 and gently lower in each egg using a slotted spoon. While the eggs are cooking, fill a bowl with cold water and a few ice cubes and set aside.

After six to seven minutes (depending on how set you like your eggs), use the slotted spoon to remove your eggs from the pot and place them straight into the ice water and leave to cool for a few minutes while you toast your bread, before gently peeling away the shells.

Top your toast with spinach leaves, sliced avocado, eggs and salt and pepper.

Baked eggs


2 eggs

1 cup of tomato passata

1 tsp of dried oregano

1 tsp of dried basil

1 small handful of baby spinach

1 tablespoon of greek yoghurt

Fresh parsley, to serve


Preheat the oven to 200 degrees, and lightly spray an oven-proof ramekin or small baking dish with cooking oil.

Pour in your tomato passata, dried herbs, and baby spinach, and stir to combine. Crack in your two eggs and cook in the oven for 15 minutes, or until egg whites are set.

Top with Greek yoghurt and chopped parsley. Serves 1.

Berry vanilla smoothie


100g frozen berries

1 cup of nut, oat or cow’s milk

½ cup of low-fat Greek yoghurt

1 scoop of vanilla protein powder


Add all ingredients and a handful of ice cubes to a smoothie and blend to combine. For a thicker smoothie, add more ice or frozen fruit. For a thinner consistency, add more milk or water.

Protein pancakes


2 eggs

1 banana

¼ cup rolled oats

½ tsp baking powder

½ tsp cinnamon

1 scoop of vanilla protein powder


Add a small amount of butter or oil to a frypan over medium heat.

While the pan is warming up, add ingredients to a blender and blitz until well combined.

Using a ¼ cup measure, ladle out your batter onto the frypan. When bubbles appear in the centre of your pancake, flip and cook on the other side for two minutes or until lightly golden. Repeat with remaining batter.

Top with maple syrup or fruit and yoghurt.

Ham and cheese toastie


2 slices of wholemeal bread

120g of sliced ham

30g of low-fat cheese

1 tomato, sliced

1 small handful of baby spinach leaves


Top one slice of bread with baby spinach, followed by a few slices of tomato, ham, and cheese. Add remaining bread slice and toast in a sandwich toaster for two to three minutes or until cheese is melted and bread is golden.

Alternatively, place the sandwich on a lightly oiled frypan over medium-high heat and cook for two minutes, before flipping over and cooking for another two minutes on the other side.

You may also be interested in the following:

5 healthy recipes for the whole family
A smoothie bowl recipe for healthy skin
Sweet tooth? Get your fix with these 4 healthy treats


Acknowledgement of Country

Capital Chemist acknowledges the Traditional Custodians of the land on which we operate, live and gather as employees, and recognise their continuing connection to land, water and community. We pay respect to Elders past, present and emerging.