Dear Doctor,

No matter what I eat for breakfast, I'm rummaging through the snack drawer long before lunchtime. People say I get hangry, and they're not wrong. What am I doing wrong?

Sincerely,“Serious Snacker”

Dear Snacker:

I hear you, and you're not alone. One of the most common frustrations among my patients are the morning hunger pangs that lead to unplanned snacking and unbalanced eating for the rest of the day. If you find yourself hungry—or hangry—before lunchtime, the problem could be that your breakfast plate lacks protein, which is your secret weapon against the snack attacks and mood dips.

Unfortunately, breakfast is often the first casualty in your morning rush. You’re in a hurry and dash out the door with a coffee in one hand and a dry bagel in the other. Sure, it's convenient, but that carb-heavy meal burns energy too fast and comes with an inevitable crash that drops your blood sugar into the hangry zone.

But opting for protein at breakfast will fill you up, providing sustained energy and stabilizing your blood sugar from the get-go. So, how does it work? First, protein is the most filling macronutrient. It tells your brain, "I’m full," helping you to avoid overeating or snacking before lunch. It also slows down the absorption of sugarinto your bloodstream, staving off those sudden energy dips that lead to unhealthy snacking. Finally, protein helps produce neurotransmitters like dopamine and serotonin, which regulate your mood and make for a happier morning.

By integrating protein into your breakfast, you’re setting the tone for the rest of your day. Here are five options that are easy to work into your busy morning.

Greek yogurt parfait: Mix plain or low-sugar Greek yogurt with strawberries or blueberries, a quarter cup of chopped walnuts, and a sprinkle of chia seeds. This breakfast is not only rich in protein but also provides a good balance of healthy fats and fiber.

Dairy-free high-protein smoothie: Blend a chocolate-flavored pea and rice protein powder with a frozen banana and a tablespoon of peanut butter. Use soy milk as the liquid base for an extra protein boost.

Savory omelet with vegetables: Whisk eggs and mix with your choice of vegetables such as spinach, bell peppers, and onions. Add some feta cheese for additional flavor and protein.

High-protein pancakes: Prepare pancakes by adding protein powder to your batter. Serve with a side of cottage cheese to enhance the protein content without adding excess sugar. Sprinkle with cinnamon and enjoy.

Egg and avocado toast: For a quick and nutritious option, top a slice of whole grain toast with mashed avocado and a sunny-side-up egg.

Try having a protein-packed breakfast for a week and I promise, you'll feel the difference not just in your belly, but in your energy levels and mood throughout the day.