Nutritionists recommend high-protein breakfasts for satiety

Nutritionists and health experts emphasize the importance of a nutrient-dense breakfast to maintain energy levels and satiety throughout the morning. A key focus is increasing protein intake, with experts suggesting a target of 20 to 30 grams per meal to slow gastric emptying and stabilize blood sugar levels.

While eggs are a common breakfast staple, they typically provide only 6 to 7 grams of protein. Other options such as dairy products, seeds, salmon, or cottage cheese can more easily meet higher protein requirements. Incorporating fiber, healthy fats, and vitamins is also recommended to prevent mid-morning hunger and energy crashes.

Practical dietary examples include banana compote for vitamins and minerals, or eggs paired with whole-grain toast and vegetables. Celebrity Blanca Suárez is noted for consuming a breakfast of eggs, toast, and fruit or vegetable juices to support physical and mental performance.