Read time: 4 minutes

Eggs. Protein. Breakfast. It’s the message we’ve heard for years. That’s the story, anyway. Two large eggs deliver about 13 grams.

Plot twist: a bowl of cereal beats them. By a lot.

I’m talking about Ezekiel 4:9 sprouted grain cereal with soy milk. One cup of Ezekiel plus one cup of soy milk delivers roughly 23 grams of protein. That’s nearly double two eggs, before you’ve even thought about what else is on your plate.

The Numbers Don’t Lie

Eggs are everywhere. In the media, in recipes, on every breakfast menu. You grew up eating them, you know how to cook them, and they feel like a safe, reliable choice. The idea that a bowl of cereal — cereal — could out-protein your go-to breakfast doesn’t compute. And that’s before we even talk about fiber.

But the numbers don’t lie:

	Protein
2 large eggs	~13g
1 cup Ezekiel cereal + 1 cup soy milk	~23g

One cup of Ezekiel with soy milk delivers 23 grams of protein AND 12 grams of fiber. That’s not a tradeoff. That’s an upgrade.

Grains and Beans Do the Heavy Lifting

Ezekiel 4:9 cereal is made from six organic sprouted grains and legumes: wheat, barley, millet, lentils, soybeans, and spelt. Sprouting matters — research shows it increases nutrient bioavailability and reduces antinutrients, the compounds that interfere with absorption. One cup delivers 16 grams of plant protein, along with fiber, iron, and B vitamins.

Soy milk is the only plant milk worth adding if protein is your goal. Almond, oat, and cashew milks clock in at 1-4 grams per cup. Soy milk delivers 7 grams.

Separately, they’re already impressive. Together, they’re unstoppable.

“But I Thought Plant Protein Was Inferior”

This is an assumption worth challenging. The Digestible Indispensable Amino Acid Score (DIAAS) is a research-backed measure of protein quality, based on the digestibility of individual amino acids in the small intestine. Soy milk scores 117% on the DIAAS for adults — above 100% is considered excellent, high-quality protein. The same tier as animal protein.

The old thinking that plant protein is inherently second-rate is outdated. What matters is consistently meeting your caloric needs with a diversity of whole foods.

What Happens When You Read Labels

Ezekiel bread is popular in the plant-based-o-sphere and has been cited by the plant-based doctors I follow as the best bread option available — and it’s been around since 1964.

So when I was browsing Whole Foods’ cereal aisle a few years ago and noticed Ezekiel made a cereal, I grabbed the box, turned it over, and read the label. The protein and fiber numbers? I was sold before I checked the price. Then I noticed how heavy the box was — done and done. Yes, it’s not cheap. But look at the price of eggs.

I eat it with unsweetened soy milk — I use West Life Organic unsweetened, plain. I add a cup of blueberries and a teaspoon of cinnamon. Simple, fast, zero cooking, and the fiber keeps me full.

Is it the most glamorous breakfast? No. Does it deliver more protein than the eggs most people are cracking every morning, in less time with less clean up? Yes.

That’s the kind of win I’m looking for.

Your Turn

Plant protein is available, accessible, affordable, and the research is clear: it’s excellent. A bowl of cereal just proved it.

Expand your mental model of where protein comes from. If you’re relying on animal sources alone to hit your daily target, you’re missing out on fiber — the nutrient 95% of adults and children in the U.S. are falling short on.

Now go read some labels.

Thanks for reading!

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References & Additional Reading

• USDA FoodData Central — Egg, whole, raw: https://fdc.nal.usda.gov/food-details/748967/nutrients
• Food For Life, Ezekiel 4:9 Sprouted Whole Grain Cereal nutrition facts: https://www.foodforlife.com/product/cereals/ezekiel-49-flax-sprouted-whole-grain-cereal
• West Life Organic Unsweetened Soy Milk nutrition facts: https://westlifeplantbased.com/products/organic-unsweetened-soymilk-plain/
• Glenn AJ, et al. “Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts.” American Journal of Clinical Nutrition. 2024. https://ajcn.nutrition.org/article/S0002-9165(24)00737-8/

This post does not constitute medical advice. Please consult with your healthcare provider regarding your specific health needs.

Image credits: Martin Schneider, Mustafa Akın