Healthy Bits · Nutrition & wellness
Start the day with protein
A breakfast of toast, cereal or a pastry can leave you hungry again by mid-morning. Protein digests more slowly, so pairing it with your morning carbs is linked with steadier blood sugar, fewer cravings and longer-lasting energy.
I encourage most of my clients to aim for roughly 20 to 30 grams of protein at breakfast. That can look like:
- Two or three eggs with sautéed greens
- Plain Greek yogurt with berries and hemp seeds
- A smoothie with kefir, nut butter, spinach and frozen berries
- Leftover chicken or salmon over a scoop of quinoa
Try this: tomorrow, add one protein to whatever you already eat in the morning and notice how you feel at 11 a.m.
- protein
- blood sugar
- cravings
- energy
Healthy Bits are for general education and aren’t medical advice. Check with your doctor or healthcare provider before making changes, especially if you’re pregnant or nursing, take medication, or are managing a health condition.