If breakfast tends to leave you hungry quickly, adding a protein-rich food is one option to experiment with. There is no requirement to eat a huge amount or use protein powders.

Four simple directions are: plain yogurt with fruit and nuts; eggs with vegetables and whole-grain toast; tofu scramble; or a savoury bean-based breakfast. Each can be adjusted to taste and culture.

Protein is essential, but overall food quality still matters. Harvard's Nutrition Source recommends paying attention to the complete food package rather than protein alone.

Appetite, training schedules and dietary needs differ, so breakfast size and composition should remain flexible.