Why does protein at breakfast matter?


Eating protein is a crucial part of any nutrition plan.

Protein sources

Eating protein keeps you fuller for longer, preventing you from snacking between meals and consuming extra calories.

Upping protein in the first meal of the day can help you become healthier.

Do you need to eat breakfast?

Empty plate at breakfast

For some people, skipping breakfast doesn’t affect their day.

But it all depends on what you are going to eat later.

If I skip breakfast, then I am more likely to eat in an uncontrolled manner later. Is that the case for you?

Of course, the foods you eat at breakfast are key.

"A high protein meal may help you lose weight by reducing hunger and cravings for the rest of the day."

How does eating protein help your body?

One of the best things you can do to lose weight is to eat protein.

Fact 1

Your body burns more calories metabolizing protein than it does processing fat or carbohydrates.

Fact 2

Protein is metabolized more slowly than carbs and prevents you from getting hungry.

Fact 3

Scientific studies show that eating more protein can help reduce total calorie consumption.

One study increased protein intake from 15% to 30% of total calorie intake and found that participants ate 441 cals less per day and they lost on average 11 pounds over 12 weeks.

Eat more protein in the morning to eat less in the afternoon

Night time snacking

Eating a high protein breakfast can alter the motivation and reward signals in the brain, making people less likely to be driven to eat in order to feel better.

Protein also triggers signals that control hunger, making people feel more satiated and less inclined to snack or overeat.

It’s all about the hormones

Protein can cause a drop in the hunger hormone and an increase in the hormone that signals fullness.

A high protein breakfast can influence these hormones ALL THROUGH THE DAY.

“Protein for breakfast influences the appetite hormones and leads to less calories consumed later in the day.”

Lose body fat by increasing protein at breakfast

Consuming a high protein breakfast plays a huge role in reducing body fat.

In one study, people who swapped carbohydrates for protein at breakfast lost 20 times more fat than those continuing to eat carbs at breakfast time.

Boost your metabolism with protein

A faster metabolism burns more calories and makes you lose weight quicker.

The problem with calorie restriction for weight-loss is that as you eat less, your metabolism reduces, and you are in danger of entering ‘starvation mode’. In starvation mode, you could give in to excessive hunger and eat too much.

If you eat more calories from protein, then you can burn up to 100 more calories per day without excessive hunger or will power.

“Eating more protein can improve your metabolism when eating a calories restricted diet like the 5:2.”

How do you get a high protein breakfast?

You need to aim for about 30% protein at breakfast. Think that’s hard? You just need to think outside the box.

Confused looking in the fridge

Here are my top 3 easy ways to get a high protein breakfast…

1 Eggs, eggs, eggs
If you like eggs for breakfast then they offer a simple protein-rich breakfast. Eggs are a whopping 40% protein. A breakfast of 2 eggs (cooked whatever way you like) will give you 170 cals and 17g of protein.
2 Babybel
Of all cheeses, babybel has one of the highest protein ratios. Babybel has 30% protein. Two babybel contain 122 cals and 9g protein.
3 Greek yogurt
Greek yogurt is a great protein source – 39% protein in fact. A 100g portion of Greek yogurt has 93 cals and 9g protein.