A new report from the CSIRO, Protein Balance: New concepts for protein in Weight Management, says that the latest scientific evidence suggests consuming 25 grams of protein at each main meal to control hunger and enhance muscle metabolism.
Most Aussies tend to chow down on protein rich foods later in the day, so the scientists advise adjusting your morning meal to include more of the essential nutrient. On average women consume only 11g of protein at breakfast, compared to the male average of 15g.
“If you find it difficult to control what you eat, a redistribution of protein towards breakfast may be the answer to reducing your waistline without leaving you ravenously hungry and craving unhealthy foods,” said senior principal research scientist for CSIRO and co-author of the CSIRO Total Wellbeing Diet, Professor Manny Noakes.
As well as traditional protein sources like eggs and lean meats, chef and educator Callum Hann says people should try adding dairy, nuts and legumes to their meals.
So what does 25 grams worth of protein look like at breakfast time?
"If you're having muesli and yoghurt for breakfast, 200 grams of yoghurt will give you 10 grams of protein. A Greek-style yoghurt is richer in protein so you would need a bit less."
"On top of the yoghurt, one cup of whole grain flake-type cereal will give you more protein, so that's around 30 grams' worth in total. Muesli will have around five grams of protein."
This article originally appeared on Marie Claire.