09/08/2026
APPETITE HORMONE RESET
Hunger is information.
If you feel hungry ALL the time, don’t just assume you need more willpower.
Hunger is your body giving you information — so let’s look at what might be driving it. 👀
Ask yourself:
🥩 Am I getting enough protein at every meal?
🥦 Am I getting enough fibre and volume from vegetables?
⏰ Am I leaving huge gaps between meals and then becoming ravenous?
🍞 Is my breakfast mainly carbohydrate, without enough protein, fibre or healthy fat to keep me satisfied?
🥣 Am I skipping breakfast when I’m actually hungry, then playing catch-up later?
😴 And don’t forget — poor sleep, stress, menopause and increased training can ALL affect appetite too.Make your first meal protein + fibre focused.
Carbohydrates aren’t “bad” — but move away from carb-heavy breakfasts eaten on their own and buildmeals that keep us fuller for longer.
Here are some High Protein / Lower Carb Pot Plan breakfast ideas 👇🏻
🍳 1️⃣ Eggs + Greens
2 eggs with spinach and mushrooms, cooked with a little olive oil.
Add smoked salmon if you need extra protein.
➡️ Protein + veg + healthy fat = a really satisfying start to the day.
🫐 2️⃣ Greek Yoghurt Power Bowl
Greek yoghurt
Chia or ground flaxseed
½–1 pot berries
Small portion of nuts or seeds
➡️ Berries are a great lower-sugar fruit option and the seeds add valuable fibre and healthy fats.
🥒 3️⃣ Savoury Cottage Cheese Bowl
Cottage cheese
Cherry tomatoes
Cucumber
Pumpkin seeds
➡️ Quick, high protein and surprisingly filling.
🍳 4️⃣ Veg-Packed Omelette
Eggs with peppers, onions, mushrooms and spinach, cooked in a little olive oil.
➡️ Don’t be frightened of whole eggs! They provide protein alongside valuable nutrients and make a very satisfying breakfast.
🥤 5️⃣ Lower-Carb Protein Smoothie
Protein powder
Unsweetened soya or almond milk
Spinach
Chia seeds
Strawberries or a small portion of berries
🥑 6️⃣ Smoked Salmon + Avocado Plate
Smoked salmon
Avocado
Rocket, tomatoes or cucumber
➡️ A brilliant option if you normally find yourself hunting for snacks by 10am!
🌱 7️⃣ Tofu Scramble
Tofu
Turmeric
Spinach
Mushrooms
Peppers
➡️ A great plant-based protein option.
🔬 WHY ARE WE DOING THIS?
Protein, fibre and healthy fats generally take longer to digest and can help improve satiety.
Protein also influences appetite-regulating hormones, including GLP-1, PYY and ghrelin, helping signal fullness after eating.
And when your meals actually satisfy you, you’re far less likely to spend the day fighting hunger, cravings and food noise.
Remember:
The aim isn’t to eliminate carbohydrates.
It’s to understand which meals keep YOUR appetite stable.
Because hunger isn’t something we should constantly battle.
It’s information. 💙
Tomorrow, notice this:
👉🏻 How long did your breakfast keep you comfortably satisfied?
That answer tells us far more than whether you were simply “good” or “bad” today.
