Breakfast, protein firstroutinedaily

This is a practical daily routine. Use “Breakfast, protein first” as a small habit you can repeat.

If you only drink toast and coffee in the morning, you'll get hungry around 10 o'clock. If you start with only carbohydrates, your blood sugar will rise and fall, and your concentration in the morning will be shaken.

Eating protein first is not a diet. This is the order to make you feel full in the first 10 minutes of the morning. One egg and half a cup of Greek yogurt—a small portion is enough.

It's not a perfect breakfast menu, but rather 'what to do before toast?' This is a routine that changes only one thing. 15 to 20 grams of protein will noticeably reduce morning hunger.

Morning protein is for morning focus, not weight management. If you get hungry at 10 o'clock, you can look back on your order that morning.

eggs before toast

Change the breakfast order. Eat a boiled or fried egg first, followed by toast or fruit. If you're short on time, just one boiled egg and half a banana will do.

You can add a handful of nuts to Greek yogurt or dip 100g of tofu in soy sauce. Just 15 to 20 grams of protein will noticeably reduce morning hunger.

If you boil two eggs the night before and keep them in the fridge, it only takes 30 seconds in the morning. If you make coffee while frying an egg in a pan, your protein breakfast is ready in 10 minutes.

In the morning where you only drink toast and coffee, just eating an egg first will reduce hunger at 10 o'clock. One order changes my entire morning.

Dining out for breakfast, choosing a menu

Before I just order a sandwich at a cafe, I check to see if they have eggs on the menu. Egg sandwiches, scrambled eggs on toast—a choice that puts protein before bread.

Even on days when you only drink toast and coffee at home, drinking a glass of milk or soy milk first will help you feel fuller longer than if you only eat carbohydrates.

Even if you follow ‘protein first’ just 3 days a week, you can feel the difference in energy in the morning. You don't have to be perfect every day.

10 minutes in the morning, the difference in preparation

If you prepare 4 hard-boiled eggs and a cup of Greek yogurt on Sunday night, your morning will start 5 minutes earlier on Monday. Protein first routine is not a matter of ‘cooking skills’ but a matter of ‘order’.

Protein candidates include eggs, Greek yogurt, tofu, boiled chicken breast, and beans—just pick whatever you can get your hands on.

When I feel hungry around 10 a.m., I check to see if I ate protein first thing in the morning. One simple order can even change your morning snack cravings.

You can feel the difference in morning energy just by eating protein first three days a week. It's not a perfect everyday, just remember 'eggs before toast'.

Even when ordering at a cafe, I choose eggs before bread. When your first bite of breakfast is protein, your morning will be different.