Add a protein food to your breakfast

Include eggs, yoghurt, beans, nuts or another protein you like.

Why it helps

Protein tends to make a meal more filling, and many people find it keeps them steadier until lunch. It is a swap rather than a diet.

How to do it

1. Pick one protein food you enjoy that fits your routine.
2. Add it to your usual breakfast.
3. Notice how full you feel later in the morning.

Make it easier

Add a spoonful of yoghurt or a handful of nuts.

Make it harder

Prepare a protein breakfast the night before for the whole week.

Avoid foods you are allergic to.