Starting your day with a high-protein breakfast is one of the simplest ways to support satiety, stabilize blood sugar, and improve appetite control throughout the day. Protein-rich meals stimulate hormones that signal fullness to the brain, reduce mid-morning cravings, and help preserve lean muscle mass — all critical factors for sustainable fat loss. Unlike carbohydrate-heavy breakfasts, which can trigger rapid spikes and drops in energy, protein provides steady fuel, helping you stay satisfied and in control of your intake from morning onward. Here is one of our clients favourite meals that you can try!

INGREDIENTS- SERVES 1

Rolled oats: 40g
Egg whites: 100g
Banana: 50g
Protein powder (vanilla or chocolate): 20g
Nutella: 15g (or 1 tbsp)
Baking powder: ½ tsp
Milk: 30ml (optional, for consistency)
Olive oil or cooking spray: 5ml

DIRECTIONS

Blend oats, egg whites, banana, protein powder, baking powder, and milk until smooth.
Heat a non-stick pan with oil or spray.
Pour batter to form 2 pancakes, cook 2–3 mins per side until golden.
Warm Nutella slightly (microwave 10 sec), drizzle on top of pancakes.
Serve immediately and enjoy!

CALS: 360, P: 32g, F: 12g, C: 35g