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Starting your day with a protein-rich breakfast — ideally containing between 15 to 40 grams of protein — can offer a wide range of health benefits, according to nutrition experts. Not only does it give your body the fuel it needs to kickstart your metabolism, but it also plays a vital role in stabilizing blood sugar levels, improving mental clarity, and enhancing focus — all of which contribute to a productive and energized morning.

The morning is considered the ideal time for consuming nutrient-dense meals because this is when the body's metabolic rate reaches its highest point. Eating a well-balanced breakfast doesn’t just increase energy levels; it also provides essential nourishment for both the brain and muscles, helping reduce the likelihood of developing chronic health issues such as heart disease, type 2 diabetes, and obesity.

Dr. Tran Thi Tra Phuong, a specialist in Nutrition and Dietetics at Tam Anh General Hospital in Hanoi, emphasized the significant role breakfast plays in meeting the body’s daily nutritional needs. She notes that a nutritious morning meal supplies essential vitamins, minerals, fiber, and protein, typically accounting for around 25-33% of the total daily energy intake.

One of the standout components of a healthy breakfast is protein. When consumed in the right amounts, protein can enhance metabolism, increase feelings of fullness (helping to prevent overeating), and assist in maintaining stable blood sugar levels. Additionally, protein is crucial for muscle maintenance and repair, which not only supports physical health but also sharpens cognitive function and boosts productivity throughout the day.

The amount of protein a person needs can differ depending on individual factors such as age, sex, level of physical activity, and overall health goals. On average, nutritionists recommend a daily intake of 1.2 to 1.5 grams of protein per kilogram of body weight for most adults. However, for those who regularly engage in moderate to intense exercise, the requirement may rise to about 1.5 to 2 grams per kilogram to support muscle growth and bone health. Additionally, pregnant and breastfeeding women are advised to consume more protein to meet the needs of both mother and child.

For anyone looking to incorporate more protein into their morning meals, here are some great food choices recommended by experts:

Eggs: One of the most versatile and protein-packed foods, a small egg offers approximately 4.9 grams of protein, a medium egg provides around 5.7 grams, and a large egg contains up to 6.5 grams — even surpassing the protein content of certain cuts of meat.

Chicken breast: Lean, low in fat, and protein-rich, 100 grams of skinless chicken breast supplies about 15 to 20 grams of protein, making it a great option for muscle repair and growth.

Salmon: Not only does salmon deliver about 20 grams of protein per 100-gram portion, but it’s also a rich source of omega-3 fatty acids, which are known for promoting brain health and reducing inflammation.

Milk and yogurt: Dairy products are both protein- and calcium-rich. For example, 30 ml of fresh milk provides about 1 gram of protein, while a 125-gram serving of yogurt delivers roughly 4.3 to 5 grams. Greek yogurt is an especially protein-dense choice, offering as much as 9 grams per 100 grams.

Cheese: A 60-gram serving of low-fat cheese contains approximately 15 grams of protein, making it an easy addition to breakfast sandwiches or salads.

Nuts, seeds, and legumes: Plant-based foods like oats, chia seeds, flaxseeds, and soybeans are excellent for adding fiber and protein to your breakfast. For example, 100 grams of soybeans can offer between 8 to 10 grams of protein.

Protein supplements: For those who struggle to meet their protein needs through whole foods alone, plant-based protein powders (like pea or soy protein) and whey protein supplements are convenient alternatives. A single scoop (weighing between 25 to 30 grams) typically supplies 20 to 25 grams of protein.

Dr. Phuong also reminds people that it’s not just about the quantity of protein, but also the quality and source. Over-reliance on red meats (which are high in saturated fats) can increase the risk of serious health conditions, including cardiovascular disease, high blood pressure, stroke, diabetes, joint problems, and even cancer. Therefore, she recommends reducing red meat intake and opting for a wider variety of protein sources — especially lean meats, seafood, legumes, dairy, and plant-based proteins — for a healthier and more balanced diet.

Moreover, it’s important to pair protein intake with proper hydration. Protein metabolism places a higher demand on the body’s water supply compared to fats or carbohydrates, so drinking enough water throughout the day is essential to support digestion and prevent dehydration.

Finally, while protein offers many benefits, overconsumption can lead to side effects such as bloating, indigestion, and an increased risk of kidney stones. Individuals living with health conditions like gout, liver or kidney disease, or those with deficiencies in nutrients essential for protein metabolism — such as glucose, arginine, glutamine, vitamin B6, vitamin B12, and folate — should consult a doctor before making any significant dietary changes or starting a protein supplement routine.