Let’s set the scene. You’re doing your best to nourish yourself in the morning—you scramble two organic eggs, maybe add a slice of toast, and sip your Ceremony Cacao as the sun rises. It feels good. It is good. But here’s a gentle reality check: two eggs likely aren’t giving you enough protein to truly fuel your day.

As a BHSc-qualified Nutritionist, I see this all the time—especially among women. We think we’re eating enough protein, but more often than not, we’re under-consuming it. And it’s quietly affecting everything from our blood sugar and fat metabolism to our mood and hormones.

Let’s break it down.

Two Eggs = ~12 Grams of Protein

The average egg has about 6g of protein. So, two eggs deliver around 12g. While that’s a beautiful start, most adults—especially women in their reproductive years, during times of stress or hormonal imbalance—need closer to 25–35g of protein per meal to meet their needs.

This isn’t about chasing numbers—it’s about what your body is asking for.

Why More Protein in the Morning Matters

1. Blood Sugar Balance = Better Energy + Fewer Cravings
Protein slows the release of glucose into the bloodstream, which helps avoid the mid-morning crash or the 10am sugar cravings. If you find yourself needing coffee or a snack an hour after breakfast, it’s a clue you need more protein and fat to ground your blood sugar.

2. Protein Supports Fat Loss (and Lean Muscle)
If fat loss or body composition is a goal, adequate protein is non-negotiable. It helps preserve lean muscle mass, keeps you feeling fuller for longer, and supports a steady metabolism. Swapping out a high-carb brekkie for one rich in protein can make a big difference, especially over time.

3. Less Anxiety, More Calm
Protein provides the amino acids your body uses to make neurotransmitters—think serotonin and dopamine. Low protein = low raw materials = low mood, anxious feelings, and a nervous system that doesn’t feel as resilient.

4. Hormonal Harmony
From your adrenals to your thyroid to your reproductive hormones, protein is essential. In times of stress or burnout, our protein needs actually increase. It’s foundational for healing, building, and hormone production.

My go-to a Protein-Rich Breakfasts

Instead of just eggs on toast, try something like:

• 3 organic eggs + good quality paleo toast/sourdough, avocado, rocket, flaxseed oil, lemon juice 

• Savoury breakfast bowl with quinoa, sautéed greens, avocado and grilled chicken

• A collagen protein smoothie with hemp seeds, collagen protein, organic cinnamon, unsweetened activated almond milk, almond butter/tahini and Ceremony Cacao

• Chia pudding with Ceremony Cacao pudding, collagen protein, sheep/coconut yoghurt, hemp seeds, cacao nibs

The goal is to build your plate around protein, and then add fibre-rich carbs and healthy fats to keep you grounded.

Your Morning Ceremony

Ceremony Cacao can be a beautiful part of your morning ritual—but let it be part of a complete meal, not a standalone substitute. Pair it with a high-protein breakfast and let the synergy of cacao’s magnesium, antioxidants, and mood-boosting compounds work alongside real, nourishing food.

So if you’ve been wondering why you still feel tired, snacky, or on edge despite your best efforts—this might why. Two eggs are lovely, but they’re not quite enough on their own. Give your body what it truly needs, and watch how your energy, mood, and metabolism respond. Let us know how you go after making these small changs in your morning ritual.

With love,
Laura – BHSc Nutritionist
A Life Worth Nourishing x Ceremony Cacao