Over the next 7 days, challenge yourself to eat some protein within your breakfast. Good sources of protein are: * Eggs * Milk * Yoghurt * Nuts & Seeds A breakfast that contains at least 30g of protein slows the release of the hormone ghrelin, which triggers feelings of hunger. Consuming protein at breakfast also increases the release of satiety hormones, helping you feel fuller for longer. Routinely eating breakfast is associated with maintaining a healthy weight over time. Research has found that 30g of protein at breakfast may help you lose weight because it curbs your appetite.