When your goal is to lose weight or build muscle, then eating high protein meals is a great way to help you achieve it. And what better time to start fueling your body than with the first meal of the day?

By starting your day with a protein rich breakfast, you’re giving your body the energy it needs to not only handle all of your obligations and duties, such as running errands and playing with your kids, but it also makes your workout that day easier as you’ve given your body the nutrients it needs to power through it.

With that thought in mind, here are a few of the best protein fueled breakfasts, allowing you to pick the one that appeal to you most:

• Oatmeal with chopped nuts. One cup of cooked oatmeal has roughly 6 grams of protein and when you throw in a quarter cup of chopped or sliced nuts, you’re adding almost 7 more grams to the bowl. No doubt this type of breakfast will give you more than enough energy, as well as keeping your tummy satisfied until lunchtime.

• Egg white omelet with feta or goat cheese. Each large egg white has 3.6 grams of protein, which means a three egg white omelet is going to is going to net you almost 11 grams. Add ¼ cup of feta or an ounce of goat cheese and you’ll also add around 5 more grams for a total of 16 grams of protein in all.

• Protein shake or supplement. If you’re not much of a morning eater, then a protein shake or supplement may be just what you need to start your day off right. Some even come pre-made so all you have to do is open it and eat or drink it. It really doesn’t get any easier than that.

What high protein breakfasts do you prefer?