Eggs are a great source of protein that help preserve muscle mass and sustain energy. Since eggs help muscles utilise glucose better, they're also a great way to keep endurance levels up, which make them a perfect way to start the day.
For breakfast, have a poached egg on a whole wheat english muffin. Up protein levels even more by adding turkey bacon and spinach. If you can't bear to have an egg sandwich without cheese, then choose a small serving of goat or a low-fat mozzarella.
Total protein: 16 grams