7 Reasons You Should Always Start Your Day With Protein, According to Registered Dietitians

Good morning, do you know where your protein is? Or, more importantly, do you have plans to include protein in your morning meal? A protein-rich breakfast can be delicious and nutritionally beneficial, setting the tone for the day to come.

“Starting your day with a protein-rich meal supports satiety, stable energy, and better food choices throughout the day,” says Vanessa Imus, MS, RDN, owner of Integrated Nutrition for Weight Loss in Bothell, Washington. “Protein slows digestion, which helps regulate blood sugar levels and reduces the likelihood of energy crashes or mid-morning cravings.” In her practice, Imus notices clients reporting feeling more satisfied and less likely to snack impulsively when they include protein in their morning meal. 

“Skipping or skimping on protein in the morning can make it difficult to meet your overall daily needs,” Imus adds. “Over time, this could set you up for muscle wasting, as your body starts to break down muscle tissue to get the amino acids it requires to function… Pairing protein with fiber-rich carbs and healthy fats can create a balanced plate that promotes satiety, energy, and blood sugar stability.”

Here are the best benefits of kicking off your morning with protein, and how to easily enjoy protein when you start the day.

Preserves Lean Muscle Mass 

Starting your morning with protein helps keep your muscles in tip-top shape. “A morning dose of protein helps preserve lean muscle mass by contributing to total daily protein needs, which is especially important during weight loss or aging,” Imus explains.

Naturally Stabilizes Hormones 

“How you break your fast, i.e. breakfast, matters,” says Dr. Hendricks. “Protein helps stabilize hunger hormones, like ghrelin, and has been shown to increase satiety hormones like GLP1 naturally, thus reducing cravings for sugar and carbohydrates. Starting your day with protein sets the tone for your blood sugar, appetite, and energy levels all day long.”

Promotes Appetite Regulation 

Research shows that a high-protein breakfast may reduce evening snacking and support appetite regulation by increasing fullness hormones like ghrelin. “Not enough protein in the morning can also lead to an increased calorie intake throughout the rest of the day,” Imus says. “People tend to feel hungry again more quickly after a meal with little protein in it, which in turn leads to more frequent snacking or larger meals at lunch and dinner.”  

Prevents Caffeine Crashes 

“Skipping protein in the first meal of the day, or worse, starting with sugar or refined carbs, can send your blood sugar on a rollercoaster,” says Dr. Hendricks. “This leads to those mid-morning crashes, fatigue, and lack of focus. It also can cause increased hunger, and cravings later in the day. A lot of times it is the reason why you may find yourself needing snacks, caffeine, or more carbs just to make it to lunch. This pattern of eating puts us at risk of developing insulin resistance, diabetes, and unwanted weight gain.” 

Increases Overall Nutrient Intake

When you choose protein for breakfast, you can also enjoy other nutrients, rather than opting for ultra-processed, nutrient-deficient foods. Eating protein for breakfast means you’re getting the most for your money! “I encourage my patients to look at the whole package. Choose protein foods that also supply health-promoting fiber, vitamins, and healthy fats. If the protein is bundled with saturated fat or zero fiber, it’s not a good deal,” says Dr. Melinda Steele, MD, DipABLM. 

Helps Prevent Disease 

Choosing the right source of protein can help ward off harmful diseases. “Don’t chase ‘cheap protein,’” says Dr. Steele. “Instead, get rich on nutrients: unprocessed foods that deliver quality protein and the fiber, minerals, and healthy fats that lower your lifetime risk of heart disease, dementia, and chronic inflammation.”

Allows You to Enjoy More Creative Breakfasts

Rather than downing a sad bar or shake, a protein-rich breakfast can be an intriguing meal that you look forward to each day. “Don’t feel limited by traditional breakfast foods,” says Imus. “Leftovers, soups, or even a savory salad can work just as well.” Some lean proteins to include in your morning meal include eggs or egg whites, Greek yogurt, cottage cheese, turkey sausage or bacon, tofu, tempeh, black beans, lentils, chickpeas, oats or chia seeds with added protein powder, or really, whatever your favorite source of protein is—it doesn’t have to be traditionally on a breakfast menu.