Looking to increase your protein intake at breakfast? Eggs are an excellent choice.

Using two eggs for breakfast is quite common, whether they’re scrambled, hard-boiled, or fried. However, some nutritionists suggest that consuming three eggs might be beneficial.

The Recommended Dietary Allowance (RDA) states that protein intake should be 0.36 grams per pound of body weight, which means approximately 54 grams for a person weighing 150 pounds. Generally, two eggs provide around 12-14 grams of protein.

Nutrition experts are increasingly advocating for higher daily protein intakes—between 60 to 90 grams. Registered dietitian Jamie Nadeau advises that it’s ideal to aim for “at least 20 grams of protein per meal to feel full,” though individual needs can vary.

Wondering how to modify your breakfast to boost protein? Here are some tips from nutrition specialists.

Are two eggs sufficient for protein?

If you’re looking to further increase your protein consumption, adding another egg can help. However, as long as you’re including other protein sources in your breakfast, two eggs are usually “more than adequate,” says Nadeau.

While many nutritionists emphasize the importance of protein, Nadeau suggests that it shouldn’t be the only focus when planning your meals.

“Protein is just one piece of a healthy breakfast,” Nadeau notes. “You can enhance the balance and satisfaction of your meal by including fiber from fruits, vegetables, and whole grains. … You can easily enrich your protein intake with whole grain toast, cheese on your eggs, or by pairing your meal with Greek yogurt, cottage cheese, or a glass of milk.”

What foods contain the most protein?

According to the U.S. Department of Agriculture’s food database, here are some of the foods richest in protein:

• Lentils: 23.6 grams per 1/2 cup of dry lentils
• Chicken breast: 22.5 g per 3.5 oz
• Salmon: 20.3 g per 3.5 oz
• Ground beef: 18.2 g per 1/2 cup
• Ground pork: 17.8 g per 1/2 cup
• Ground turkey: 17.3 g per 1/2 cup
• Plain Greek yogurt: 16.1 g per single-serving container
• Cottage cheese: 11.6 g per 1/2 cup
• Black beans: 9.9 g per 1/2 cup
• 1% Milk: 8.3 g per cup
• Peanut butter: 8 g per 2 tablespoons