As the mornings turn crisp and the light shifts, it’s natural to feel a little slower to rise. But one small adjustment to your morning routine could set you up for a steadier, more energised day… and it starts on your plate! This month’s simple shift? Add more protein to your breakfast.
Protein isn’t just about building muscle; it plays a crucial role in balancing blood sugar, keeping hunger in check, supporting brain function, and helping you feel more satisfied throughout the day. A breakfast rich in protein helps avoid the common mid-morning energy crash and can even support better mood and focus as the season changes.

Eating protein early in the day has been shown to:

• Enhance satiety, helping you feel fuller for longer and reducing mid-morning cravings
• Stabilise blood sugar levels, preventing the spikes and dips that can sap energy and mood
• Support muscle maintenance and metabolism, especially important as we age and improve cognitive performance and alertness, giving your brain the fuel it needs.

Research suggests that many adults consume less protein at breakfast than is optimal for these benefits, with typical morning meals often dominated by carbohydrates. Many typical breakfasts such as toast, fruit, cereal or granolas are low in protein and high in sugar and fast-burning carbohydrates.

Increasing protein intake at this meal, aiming for around 20-30 grams, can make a real difference to how you feel throughout the day.

Why now?
October often marks a turning point in how we feel – shorter days, colder air, and a busier calendar. A protein-rich breakfast is a simple, nourishing anchor for your day. No fad diets, no major overhauls… just one small change with real ripple effects.

3 quick protein-boosting breakfast ideas:

1. Creamy Greek yoghurt bowl 20g protein
   Full-fat Greek yoghurt packs around 10g of protein per 100g. Top with berries, chia seeds and nuts for added fibre, antioxidants and healthy fats.
2. Smashed avocado and egg on toast 15-18g protein
   A large egg contains about 6g of high-quality protein, rich in essential amino acids. Paired with avocado for healthy fats and wholegrain toast for fibre, this is a balanced and satisfying start.
3. Vegan tofu breakfast scramble 18-20g protein
   Tofu is a plant-based protein rich in all nine essential amino acids and provides roughly 8g per 100g. Cook with turmeric and seasonal greens for flavour and nutrients.

Charlotte runs Plume Nutrition, where she offers support and advice for weight management, controlling cravings, sleeplessness, stress and increasing energy levels. Find out more at plumenutrition.com