How to Boost Your Energy with a High-Protein Breakfast

Do you find yourself succumbing to an energy crash only hours after the day has begun? If you’re nodding in weary agreement, you’re not alone. Many women contend with hormonal imbalances that exacerbate this mid-morning or afternoon fatigue—but there’s hope. A simple tweak to your breakfast routine could be your ticket to sustained energy throughout the day. Yes, really!

The Secret to Avoiding Energy Slumps

The mysterious culprit behind your energy dip might be a lack of sufficient protein at the start of your day. I’ve walked this weary path myself, struggling with the rollercoaster of highs and lows until I discovered the power of a protein-rich breakfast. What a game-changer! Since protein takes longer to break down than carbs (sorry – no sugary muffins allowed), your blood sugar stays nice and stable (no dips in blood sugar = no cortisol needed to raise blood sugar back up).

It’s time to subscribe to the K.I.S.S. principle—Keep It Stupid Simple—and kick off your morning with a protein punch! Here’s why and how.

Eat a savory breakfast within an hour of waking that consists of 30-35g of protein to maintain blood sugar balance and kick afternoon fatigue and cravings to the curb.

The Impact of Protein on Hormonal Health

Protein isn’t just a building block for muscles—it’s integral for hormone health. For women grappling with hormonal imbalances, protein can be a stabilizing force, steadying blood sugar levels and staving off those unwelcome energy crashes. Starting your day with a high-protein meal sets a solid foundation, ensuring your body has the essential nutrients it needs to maintain balance.

A Protein-Packed Breakfast

If the thought of consuming 35 grams of protein seems daunting—equivalent to devouring 5-6 eggs—don’t fret! You can easily meet this goal with a few strategic choices. Take this vibrant smoothie recipe, for instance. It’s not only delicious but also a convenience if you’re often on the go.

Option #1

  • 1-2 scoops of your preferred protein powder (check my Amazon shop for my favorite plant-based, grass-fed whey, or bone broth powders)
  • 1 tablespoon almond butter
  • 1 cup frozen raspberries
  • 1.5 cups water or nut milk of choice
  • Blend these together for a creamy, protein-rich smoothie that’ll keep you energized and satisfied.

Alternatively, consider this warm and comforting option.

Option #2

  • Reheat six ounces of last night’s protein—chicken, beef, fish—in the air fryer.
  • Wrap it in an egg, almond, or cassava flour tortilla.
  • Add your toppings of inspiration, whether it be avocado, lettuce, tomato, or cheese.
  • This wrap is a formidable foe against any energy slump, offering you a wholesome, protein-packed meal that feels both nourishing and indulgent.

The One-Week Challenge

Here’s my friendly challenge to you: Give this high-protein breakfast strategy a try for one week straight. Yes, just one week—that’s all I ask. If you typically experience a crash later in the day, this single change could offer a dramatic improvement.

Devoting one week to this experiment is feasible for everyone, and I’m confident that the results will speak for themselves. Once you feel the difference, it won’t just be a mere change—it’ll become a lifestyle you’ll want to stick to permanently.


Don’t resign yourself to a cycle of fatigue and frustration. Small adjustments in your diet, particularly at the start of your day, can wield significant influence over your overall well-being. Tapping into the power of protein could revolutionize your mornings, banishing those energy crashes to a distant memory.

Rise, shine, and dine—on a breakfast that empowers you to seize the day with zest and vitality.

Remember, this isn’t just about eating differently; it’s about transforming the way you feel from sunrise to sunset. Take the challenge, and here’s to brighter, more energetic days ahead!