Breakfast is the most important meal of the day to fuel your body so you can feel and play your absolute best. To prepare for a long day at the golf course, set-up for breakfast success by enjoying more protein-rich foods such as eggs, nitrate-free sausage or wild salmon. Although it might be tempting to grab a donut and coffee on the way to the course, a breakfast lacking in protein sets you up for a rough round. Typical high-carb breakfast foods, such as a pastry, bagel or bowl of cereal, give you a quick shot of sugar temporarily satisfying, but leaves you dragging by the third hole.

Take the first step to eating like a pro by including more protein at your morning meal. Protein-packed meals power your performance by increasing muscle mass, promoting fat burning, providing consistent energy, reducing sugar cravings, supporting the immune system, and decreasing your chances of making poor food choices on the back nine. It’s best to eat within an hour of waking, but if this is too much food first thing in the morning, you can save some of your meal for a mid-morning snack.

Power Proteins

Salmon Breakfast

Aim for about 25 grams of complete protein at breakfast. Twenty-five grams of protein is about four eggs, 3 to 4 ounces of meat, poultry, fish or seafood, or a scoop of protein powder. Look for organic, hormone-free, antibiotic-free, lean proteins. For extra nutritional benefits, particularly more anti-inflammatory omega-3s and immune-boosting conjugated linoleic acid (CLA), select pastured, free-range or wild proteins. Great sources include: eggs, nitrate-free sausage or bacon, salmon, shrimp, bison, beef, venison, pork, chicken, turkey, cottage cheese and protein powder. Avoid non-organic, processed proteins such as conventional bacon or sausage, imitation animal products (tofurkey), “breakfast” bars, cereals and low-fat dairy products like milk, yogurt, etc.

Birdie Breakfasts

To form a perfect plate, balance protein with vegetables, fruits, nuts, seeds, legumes and gluten-free grains. These nutrient-dense serving suggestions can help you hit it long and score low.


  • Fried eggs with bacon, sweet potato and kale.
  • Omelet with goat cheese, tomatoes and spinach.
  • Wild salmon with asparagus and red potatoes.
  • Oatmeal with cottage cheese, peaches and pecans.
  • Corn tortilla quesadilla with shrimp, cheese and peppers.
  • Brown rice tortilla with scrambled eggs, beans and avocado..


  • Chocolate protein shake with spinach, coconut and banana.
  • Sliced steak with avocado, bell pepper and orange.
  • Hard-cooked eggs with quinoa flakes, apple and walnuts.
  • Smoked salmon with yogurt, berries and slivered almonds.
  • Turkey with cheese and spinach on “sprouted” bread.
  • Canned tuna on sourdough with guacamole and tomato.
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Cate Ritter’s road to nutrition was literally born on the links. A top ranked Northern California Junior and standout collegiate athlete, Cate speaks the player’s language, clearly understanding the unique demands of both competitive and recreational players. Her business, Cate’s Nutrition Kitchen, offers nutrition consulting for corporations and individuals looking to feel better and reach their potential through better health. In addition, Cate’s influence is an integral component to the nutrition-based strategies featured in the golf performance and lifestyle company, “Make The Turn.” For more information visit


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  1. Protein is a macro nutrient composed of amino acids that is necessary for the proper growth and function of the human body. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. Animal protein sources contain the complete set of essential amino acids, while all the essential amino acids can be obtained by eating a wide variety of plant foods. ;^”;

    My current web portal

  2. Restaurants have clued in to healthy breakfasts that don’t cost too much. Denny’s Fit Fare Menu has omelets under 550 calories with spinach and veggies made with egg whites for under $10 along with veggie skillets that are really good and don’t bog you down.
    At home I use the blender for breakfast all the time. Fruits blended with a powdered health mix that is good for cholesterol levels with a little cinnamon, skim milk and a touch of honey keeps me going all morning.
    I’m not a devoted health nut, I still like my steak and eggs on occasion but especially when I golf, the healthy breakfasts keep my energy up while being good for me.

  3. Unfortunately, not all of us can afford such EXPENSIVE breakfasts 4 or 5 days in a row just to get going for a week of golf like this. That is WAY to pricey to keep up for most people. It’s bad enough having to pay for gas for the car just to get to the course!

    • If you can’t afford eggs or oatmeal then you have some serious budgeting issues no matter what your budget is. And if your already going to put a price on food that sustains your life than take away from it, then you have have more issues than budgetting.

  4. More of these articles please! This is GREAT! I am a club pro and put in some long days. In doing so I often struggle to find easy, fast nutrition.

    Thanks Cate!

    -Carson Henry