14 January 2015: If managing your weight is one of your goals for 2015, starting the day right is key to success.

A recent review of 30 years of research found regularly eating breakfast cereal is associated with a lower BMI and a reduced risk of being overweight, compared to people who skip breakfast or chose other brekkie foods.1

But with all the hype around higher protein diets for weight loss, what are the higher protein options when it comes to breakfast cereal?

Accredited Practising Dietitian and Australian Breakfast Cereal Manufacturers’ Forum Director Leigh Reeve says breakfast cereals offer something for everyone.

“There’s a tasty range of higher protein breakfast cereals on the market or you can simply boost the protein of your favourite cereal with some quick and easy food pairings that don’t require expensive ingredients or supplements,” said Ms Reeve.

“Brekkies providing around 20g of protein may be recommended to help regulate appetite and increase satiety.2 This can be particularly important at breakfast time as it may help you avoid the mid morning munchies.”

Four Ways To A Higher Protein Brekkie Bowl

Back to Basics

shutterstock_151708670Breakfast cereal and reduced fat milk. That’s it. Quick, simple, easy and 20g of protein – tick. Just look for a breakfast cereal that provides around 10g of protein per serve. And if you want a tasty protein boost add some banana or sprinkle with slivered almonds.

Higher protein breakfast cereal (10g protein) + 1 cup reduced fat milk (10g protein) + banana (2g protein) = 22g protein


Pump Up The Milk

A dietitian’s trick is to make your own high-protein milk by adding a cup of skim milk powder (72g) to a litre of reduced fat milk. This increases the protein in a litre of reduced fat milk by 26g3 and is also cheaper than protein shakes and powders. Add this to your favourite cereal for a delicious, higher protein breakfast.

Wheat flakes (8g protein) + 1 cup high protein milk (16g protein) = 24g protein


Taste Matters

YoghurtTreat your tastebuds each morning by topping your favourite muesli with a splash of reduced fat milk and a generous dollop of Greek yoghurt. For an extra protein boost, choose a muesli which also contains nuts and seeds.

Dried fruit and nut muesli (5g protein) + half a cup of reduced fat milk (5g protein) + 100g of no-fat Greek yoghurt (10g protein) = 20g protein


No Need To Skip Coffee

OatsThis delicious brekkie is packed with goodness and will even allow you to justify your morning coffee. Oats are a nutrition powerhouse, so cook some up with skim milk and top with a drizzle of honey for natural sweetness. Enjoy with a small cappuccino. The extra milk from the coffee provides a protein punch.

Rolled oats (5g protein) + 2/3 cup skim milk (6g protein) + a small cappuccino (8g protein) = 19g protein

For more on the latest breakfast cereal news, follow @cereal4brekkie on Twitter or visit www.cereal4brekkie.com.au

For more information: Leigh Reeve, Director ABCMF lreeve@afgc.org.au or Bite Communications on 0435 110 670.

Note: the listed protein values were obtained from NUTTAB and the listed ‘per serve’ values on breakfast cereal nutrition information panels. Values have been rounded to the nearest whole number.


  1. Williams PG. The Benefits of Breakfast Cereal Consumption: A Systematic Review of the Evidence Base. Adv Nutr 2014;5:636S-673S. https://academic.oup.com/advances/article/5/5/636S/4565784
  2. Noakes M & Clifton P. The CSIRO Total Wellbeing Diet. Penguin Group (Australia) 2005.
  3. NUTTAB 2010. Commonwealth of Australia and Food Standards Australia New Zealand 2011
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