Every Monday is a new week, a new beginning, a new opportunity to start again. And we don’t do that with perfection, we do it one habit, one choice, one tiny step at a time.

This week’s Fresh Start is a big one (and still simple):

Fresh Start Habit: Get 25–30g of protein at breakfast

Why this matters:

Most people start the day carb-heavy without realising it. Oatmeal, Weet-Bix, toast… even “healthy” breakfasts can be mostly starch with very little protein.

And when breakfast is mainly carbs, what often follows is:

• a quicker blood sugar spike and dip
• hunger and cravings mid-morning
• that wired-but-tired, snacky, moody energy

Protein at breakfast helps:

• stabilise blood sugar (more steady energy, fewer cravings)
• support hormones (your body needs amino acids to build and regulate so much)
• keep you full and focused so you’re not running on fumes by 11am
• fuel your brain and body for the demands of real life (because your day doesn’t exactly come with a “pause” button)

And a quick reality check: eggs are a great option, but they’re not as high-protein as people assume.
Most eggs give roughly ~6g protein per egg, so two eggs alone usually won’t get you to that 25–30g target.

How to do it (simple, not perfect)

Start where you are. Even moving from 10g to 20g is progress. Your body will feel the difference.

• Protein smoothie (blood-sugar friendly)
  • Keep fruit light to avoid a spike.
  • Try blueberries + frozen cauliflower + handful spinach + nut butter + plant milk + 1 scoop vanilla protein + chia seeds
  • High fiber, high protein, delicious and gut loving.
• Scrambled eggs + cottage cheese + veggies
  • Add cottage cheese into your eggs while scrambling, plus diced veggies.
  • Easy protein boost without a huge extra portion.
• Scrambled eggs + leftover meat/chicken
  • This is the “adulting” option and it works.
  • Leftover chicken, mince, or steak = instant protein upgrade.
• Greek yogurt “dessert bowl”
  • Plain Greek yogurt + vanilla protein powder + berries
  • It honestly tastes like dessert for breakfast, with a way better payoff.

If you only make one upgrade to your diet this week, let it be this. I guarantee you will feel a difference in that 10am morning energy crash.

With love (and a high protein breakfast bowl),

P.S. Question for you: What does your breakfast usually look like right now? Oats/toast, eggs, smoothie, or skipping? Hit reply and tell me, and I’ll suggest the easiest way to get your breakfast closer to 25–30g without making mornings harder.