Protein anchors the day

Most adults aren't short on calories — they're short on protein, especially at breakfast. When the first meal is protein-led and balanced, daytime hunger and sugar cravings drop on their own.

How much

Aim for 1.2–1.6 g per kg of body weight a day, split across 3–4 meals. At breakfast: at least 25–30 g.

What from

• Eggs, Greek yoghurt, cottage cheese — fastest sources
• Fish, chicken, turkey — backbone of lunch and dinner
• Legumes, tofu, tempeh — for the plant side of the plate
• A protein shake — backup on busy days, not the foundation

What shifts in two weeks

Steadier energy between meals, fewer afternoon sugar cravings, clear hunger instead of "urgent, anything".

Scientific sources

https://pubmed.ncbi.nlm.nih.gov/25926512/ https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2012.2557

This content is for informational and educational purposes only and does not replace medical advice. Consult a specialist before changing your diet, taking supplements, or starting any wellness practices.