Many breakfasts are heavy on refined carbs and light on protein, which can leave you hungry by mid-morning. Adding a protein source helps steady your appetite.
Try eggs any style, Greek yogurt, cottage cheese, a scoop of protein into oats, or leftover beans and vegetables. None require special products or much extra time.
The takeaway
Aim for around 20–30g of protein at breakfast. Simple, whole-food swaps make it easy and affordable.