Nutritionist Blanca García-Orea recommends protein‑rich salty breakfasts

Nutritionist Blanca García-Orea advises that a healthy breakfast should be savory and provide 20–30 grams of protein, roughly the amount found in two eggs. She emphasizes that a protein‑dense morning meal helps regulate energy levels, maintain satiety, and stabilize blood‑glucose throughout the day, supporting both demanding work schedules and active vacation activities. García‑Orea stresses that “the breakfast is the most important meal; it must be salty, meaning rich in protein, with 20–30 grams of protein,” and illustrates the protein content by noting that a single egg contains about six grams of protein.

She recommends incorporating protein‑rich foods such as eggs, dairy, legumes, or meat into the first meal to avoid rapid hunger spikes and maintain physical and mental performance.