Skipping breakfast isn't a sin, and intermittent fasting isn't a scam. But for most adults who struggle with evening eating, protein at breakfast is the single change that fixes it — because the hunger you feel at 9pm was usually set in motion at 7am.
Coffee is not breakfast. Caffeine on an empty stomach flattens appetite for a few hours and then hands you a much bigger appetite later, often right when you're tired and least interested in cooking.
You need 25–35 grams of protein and something you'll actually make in under ten minutes. Eggs and toast. Greek yogurt with berries and nuts. Cottage cheese on sourdough. Overnight oats made with milk plus a scoop of powder. Last night's leftovers, reheated, with no guilt about it being 'dinner food'.
If mornings genuinely aren't hungry — common on a GLP-1 — drink your protein rather than skip it, and keep the volume small.