Front loading your day with protein!
Jersey City
August 1, 2025
Hi there!
I feel like the trend to eating more protein has ramped up lately. Social Media influencers are pushing us to eat more protein. Supermarket shelves are overflowing with protein bars, protein powders and foods that have added protein. Do we really need more protein? Maybe. But the question isn’t just how much protein we need to eat but which meals require the most protein. When you consume protein makes a big difference.
Start your day with protein. A high protein breakfast is good for you. This has been scientifically proven in various studies. Protein boosts your metabolism and helps regulate hormones like ghrelin and leptin which let you know when you are full. Protein in the morning is especially important if you’re trying to lose weight. Besides, eating protein at breakfast also leads to making healthier food decisions later in the day.
Protein helps slow down digestion and absorption of carbs, so you'll feel more energized and alert after your meal. Studies show that women who have protein for breakfast have less food cravings later in the day.
I know women who focus on only on protein. They forget about other nutrients, like fruits, fibers and whole grains. Remember that all nutrients work together. And don’t rely on protein bars for your main source of protein. These bars are ultra-processed and are generally loaded with sugar. Also, if you are taking collagen, know that it’s not a complete protein so be sure to pair it with eggs, tofu or yogurt.
If you’d like some high protein breakfast ideas, my ebook, Protein Packed Breakfasts has 15 recipes.
15 grams of protein per meal is considered high protein. Most people need 0.8 grams of protein per kilogram of body weight, however women in menopause need a little more. You need 1.0 to 1.2 grams per kilogram of body weight.
Remember your science class in grade school where you were taught that proteins are the building blocks of life? Well, that’s still true.
Now that you’re on the menopause journey, protein is a vital nutrient.
· Along with calcium and exercise, protein is important for preventing muscle loss.
· It also supports bone health.
· And it is instrumental in weight loss.
Frontload your protein by including it in your breakfast. It doesn’t need to be time consuming. Greek yogurt with nuts gives you approximately 20 grams of protein.
Don’t skip breakfast. Your breakfast doesn’t need to be complicated. Do what’s easy but do include it!
Be well,
Laura
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And more...
· If you’d like more info on protein in general, I suggest this NYT’s article
· Are you struggling to get in your 10,000 steps a day? Maybe you don’t have to. Although 10,000 steps per day can still be a viable target for those who are more active, 7000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some." Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis
· Just a reminder that the free menopause meet up is Tuesday, August 12th at 6:30pm. I’ll be talking and answering questions about menopause symptoms and solutions, but medical and holistic. Please join me and bring your friends. For more info and to register: https://www.lauralacey.com/menopause-meet-up