If you haven’t noticed the protein push of the past year, I’d like to know what algorithm you’re on. Everywhere we look, we’re being told to count our macros, blend whey into our post-Pilates smoothie or snack smarter in pursuit of our protein goals – which, in case you aren’t aware, are a recommended 0.75g per kg of body weight per day, as a minimum.
I’ll be honest – I’ve never been particularly militant about protein. As a health and fitness writer, I’m someone who takes generic wellness advice with a large pinch of salt, and I’ve been in no rush to ‘proteinmaxx’ my way to enhanced fitness. But when I read that a high protein breakfast could reduce cravings (read: less snacking!), improve energy and sharpen focus, I’ll admit: I was intrigued.
Could starting my day with a protein-rich breakfast really be the answer to my afternoon energy slumps, cravings and more? I decided to test it properly and commit, for 28 days, to consuming at least 15g of protein each morning at breakfast.
Protein is one of the three macronutrients, alongside carbohydrates and fat, explains dietician Sasha Watkins. It's made up of amino acids – nine of which are ‘essential’, meaning we must consume them through food because the body can't make them. ‘Protein is required for building and repairing muscle, bone, skin, and connective tissue, and it supports the function of hormones, enzymes, and neurotransmitters,’ she says.
Adequate protein intake is vital for strength, energy and overall health at any stage of life, but for mid-life women, like me, it’s even more crucial. Studies show that a diet high in protein is associated with less frailty, as well as a reduced risk of type 2 diabetes, while further research supports the theory that protein aids healthy body composition and lower risk of chronic disease.
To be clear, though, this is about a healthy, sustainable tweak rather than all-out diet overhaul: I’m not advocating a keto-style approach, where I subsist on raw steak and eggs for a month (I mean, you do you, but for me, it’s not the one!)
So what actually happened when I ate 15g of protein for breakfast every day? Here’s what changed (and what didn’t) over 28 days...
What 15g of protein actually looks like at breakfast
First up, I needed to work out how I was going to make up a 15g protein breakfast. I’m not one for tracking my meals in any way, shape or form, preferring instead to follow my intuitive hunger signals, so to spend time calculating my food felt a little alien. However, I knew it had to be done – at least until I got the hang of what 15g (or thereabouts) actually looked like.
My breakfasts settled into a rotation: Greek yoghurt with a sprinkling of high-protein granola (a much needed fibre win, too) and berries, some cottage cheese pancakes (sounds weird, but swiftly became a firm favourite – I even had them for lunch one day, too) or a couple of poached eggs on sourdough with scattered seeds (a super handy way to up that protein count).
To be honest, this is pretty standard fare for me – the notable difference being that rather than occasionally skipping breakfast or grabbing a banana on the run (due to timing issues, over anything else), I made the effort to consistently prioritise breakfast, which, in terms of overall wellbeing, was absolutely a win.
3 noticeable changes
1/ My energy stopped dipping mid-morning
The first thing I noticed was in my energy levels and focus throughout the morning. Too often, I’m running on empty till gone 11am, when I’ll reach for a coffee to tide me over (I know, I know). Needless to say, this wasn’t doing me any favours – something I quickly recognised once I started eating a proper breakfast. I felt more stable. Gone were my morning shakes and caffeine jitters – and my productivity went up, too.
2/ My digestion had some thoughts
A side-effect I hadn’t bargained on, though, was more digestive discomfort than usual. Whether this was simply down to eating more protein, or a sign that I wasn’t quite balancing my meals as well as normal (I definitely ate less fibre than usual), who knows – but I feel slightly more bunged up (technical term) than usual, which can be a common side effect.
‘Overconsumption of protein can also cause digestive discomfort (particularly from supplements with sugar alcohols or whey protein),’ cautions Watkins.
‘The practical message is that a high-protein breakfast works best as part of a balanced meal, pairing protein with fibre (oats, fruit, vegetables) and healthy fats, rather than treating protein as the sole priority.’
3/ I stayed fuller for longer
But onto more positive news: when it came to my appetite, I have to say that this is where I absolutely noticed the difference. Rather than my usual 11am grumbling stomach, I noticed I felt fuller for longer, just as predicted.
In fact, some days I was still full (or at least not ravenous) come lunchtime, which felt a bit weird, actually. For the first week or so, it genuinely threw me off so much that it messed with my meal timings – I wasn’t hungry enough at lunchtime, and (predictably) I was then overly hungry around 3pm. Nothing shifting my lunch back an hour couldn’t sort, but worth bearing in mind!
In fact, I noticed that my appetite decreased overall throughout the whole day, across the month. Interestingly, this could be down to a phenomenon known as the protein leverage hypothesis. In a nutshell, the theory goes that unless we consume enough protein, we’ll be hungry no matter what else we eat.
‘Protein is the most satiating macronutrient,’ shares nutritionist and author of The 30g Plan, Emma Bardwell. ‘A higher-protein breakfast has been shown to reduce hunger hormones (like ghrelin) and increase fullness hormones. When breakfast is light on protein, people often find themselves chasing energy with quick fixes by 10 or 11am.
‘The protein leverage hypothesis basically states that you need to meet a certain protein threshold, otherwise your body will continue to feel hungry until its needs are met.’
I also noticed that I was more likely to reach for a protein-rich lunch and dinner throughout the experiment, too, meaning I was well and truly smashing that RDA.
What happened to my workouts
Did my protein-rich brekkie garner gains in the gym? In a nutshell: I’m not sure, if I’m being honest. Without delving deeper into my body composition, it’s hard to say, but I will say this: I’ve been lifting (slightly) heavier, and my recovery seems to have been quicker (RIP, DOMS). Of course, this could be attributed to many things other than upping my protein intake, but they’re great signs that something, at least, is paying off.
Was it worth it?
I loved how satisfied I felt throughout the morning, and the steady energy was a noticeable shift from my usual caffeine-fuelled start to the day.
That said, if you’re expecting huge gains in the gym or in body composition, the bad news is that it’ll take more than upping your Greek yoghurt to reap those strength rewards – so you’ll still have to put the hard work in. But I found it simple, sustainable, and above all – enjoyable. It’s not a magic lifestyle fix, but for a small tweak (one I’ll probably stick with), enjoying a delicious, well-balanced breakfast seems like a great place to start.
3 simple ways to up your protein intake safely, according to the experts
1. Balance your bowl
‘A high-protein breakfast is beneficial, but it shouldn’t be at the expense of overall balance,’ cautions Bardwell. ‘One of the most common pitfalls is focusing on protein in isolation and neglecting fibre or other nutrients. For example, eggs alone or a protein shake without any plant ingredients may tick the protein box, but it misses the broader benefits of fibre for gut health, blood sugar control and long-term disease risk.
‘Ideally, breakfast should combine protein, fibre and healthy fats.’
2. Less is (sometimes) more
‘There’s a tendency towards “more is more” and I see people advocating for 40 to 50g protein breakfasts,’ notes Bardwell. ‘In reality, extremely high protein intakes aren’t necessary for most people and can displace other important nutrients.’
3. Aim for protein at every meal
‘Equal distribution is just as important as protein amount,’ advises Bardwell. ‘Rather than having very little protein at breakfast and most at dinner, spreading intake across the day is more effective when it comes to both satiety and physiological benefits such as muscle growth. A useful rule of thumb is to aim for around 25 to 30g of protein per meal, depending on bodyweight.’
