One large egg has about 6.3g protein and 5g of fat. While egg whites contain 3.6g protein, 0 fat, egg yolks contain 2.7g protein and all the fat.
Watch out for all that fat in cheese, but cottage cheese is very good but i couldnt stomach it in the morning! In the morning I have scrambled eggs (6whites & 2 yolks) with some lean ham and lots of pepper.
Eat the eggs!
egg is the best protein available with a more complete amino profile.
If you are concerned about the fat, most of it is in the yolk, you can remove it and use the white part, but always have some yolks since the enzymes on it optimize the protein absorbtion. I usually have 2 whole eggs and 4 whites.
88% of that protein will be absorbed so 24g of the 28g will be absorbed ...
For example a 6oz steak has aprox 30g, but you'll only use 66% of it or 18g...
are yoghurts and cheddar cheese good protein sources? and how much protein roughly is in one egg? just really stuck for what to eat for breakfast every morning that has a high protein content!!!!
Yoghurt is an excellent source of protein - with the best type being natural, fat-free, no added sugar plain yoghurt (like greek or bulgarian yoghurt).
Cheddar cheese is fine too - but I would watch the fat content and aim to get at least 93% fat free.
Other things you can have that are good sources include eggs/whites (6.3g for a whole and 3.6g for a white), 1% cottage cheese (15g per 0.5 cups), milk (8g per cup), a scoop of protein powder (usually somewhere between ~23-27g per oz) or some type of lean meat (fish, chicken, etc etc).