If there’s one simple switch that can totally change how your day plays out, it’s kicking things off with a protein-packed breakfast.
So says Dr. Sejni Pattani, a GP and Lifestyle Medicine Physician who’s all about helping people feel better through everyday habits.
She’s big on holistic health – think better sleep, movement, mental wellbeing – and she’s made it her mission to show how small changes, like upping your morning protein, can make a big difference.
With a focus on sleep, mental health, exercise, loneliness, and blood pressure management, Dr. Pattani weaves evidence-based lifestyle interventions into her patient-centred practice, encouraging people to make sustainable changes for long-term wellbeing.
Below, you’ll find Dr. Pattani’s exact guidance on GP-approved breakfasts loaded with protein, alongside her explanation of why a higher protein intake can give your mornings a healthy edge—shared here word for word:
“What are the research-backed benefits of starting your day with a high-protein meal? What are the benefits of eating a high-protein breakfast?
Tucking into a high-protein breakfast isn’t just about keeping hunger at bay – it’s a game-changer for how you feel and function throughout the day.
It helps regulate appetite hormones like ghrelin (aka the hunger hormone), which means fewer cravings and less mindless snacking.
It also helps keep your blood sugar steady, so you’re not riding the rollercoaster of sugar spikes and crashes that leave you tired and irritable by mid-morning.
And if you’re into fitness or just trying to move a bit more, getting a good dose of protein first thing helps your muscles repair and grow after sleep.
What constitutes a high-protein breakfast?
The amount of protein an individual needs varies based on their age, gender, activity level and health. In general, it is good to aim for 20-30g of protein at breakfast and try to include some plant-based whole food sources.
Pairing protein with fibre, healthy fats and micronutrients can keep your energy levels up throughout the day.
GP approved examples of high protein breakfasts?
Examples of balanced high-protein breakfast include scrambled eggs on avocado toast, smoked salmon or scrambled tofu, greek yogurt and berries, savoury quinoa or cottage cheese bowl with beans. The key is to keep it varied and try to avoid processed sources of protein.
Scrambled Eggs on Sourdough with Smoked Salmon & Cottage Cheese
For this high-protein breakfast you can use 3 large eggs (18g protein), 50g of smoked salmon (9g protein) and 50g of cottage cheese (6g protein).
This will give you over 30g of protein for your breakfast, before adding a slice of sourdough. This meal will keep you energised and full for hours, support brain function and maintain steady blood sugar.
For a plant-based alternative omit the salmon and swap the eggs for scrambled tofu and 1/2 an avocado.
Greek Yoghurt Bowl with Fresh Berries, Hemp Hearts, Walnuts and Peanut Butter
To reach 30g of protein for this breakfast, you’ll need 100g Greek yoghurt (11g protein), a handful of fresh berries e.g, raspberries blueberries, 3 tbsp of hemp hearts (10g protein), 5 crushed walnuts (3g protein) and 1-2 tbsp peanut butter (4-6g protein).
This breakfast is packed with antioxidants, gut-friendly probiotics and healthy fats to boost immunity and digestion. A satisfying and balanced choice for breakfast or post-workout.
Dr. Pattani’s recommendations highlight how a well-rounded morning meal can positively affect everything from blood sugar levels to hunger signals.
By opting for protein-packed Breakfasts—whether you prefer plant-based or traditional recipes—you’ll help support muscle repair, steady energy, and more mindful eating as the day unfolds.
So, the next time you’re planning your morning plate, remember the importance of aiming for around 20–30 grams of protein, pairing it with fibre, healthy fats, and diverse micronutrients.
That balance is the secret to starting your day on a high note—and, as Dr. Pattani reminds us, it can guide you towards a happier, healthier lifestyle in the long run.
