If you’re doing all the right things for your skin—clean skincare, hydration, stress management—but still struggling with your skin issues, your protein intake might be the missing piece.
Protein isn’t just for muscles—it’s a game-changer for your skin.
✅ Helps balance blood sugar (which reduces hormonal acne flare-ups)
✅ Supports collagen production for smoother, firmer skin
✅ Keeps you full & reduces cravings for sugar-packed foods that trigger breakouts
✅ Fuels gut health—key for clear skin from the inside out
But here’s the thing—most people aren’t getting enough protein, especially at breakfast, which can set you up for blood sugar spikes and breakouts later in the day.
🌟 Try this: Aim for 30g of protein first thing in the morning.
Here are four protein-packed breakfasts to help you hit 25-30g of protein:
1. High-Protein Scramble (~30g protein)
- 3 eggs (18g)
- 1/4 cup shredded cheese (7g)
- 1/2 cup sautéed spinach & mushrooms (2g)
- 1 slice whole grain toast (4g)
2. Greek Yogurt Power Bowl (~28g protein)
- 200g Greek yogurt (20g)
- 1 tbsp chia seeds (2g)
- 1/4 cup almonds (6g)
- Handful of berries
3. Protein Smoothie (~30g protein)
- 1 scoop protein powder (20g)
- 1 cup almond milk (1g)
- 1 tbsp peanut butter (4g)
- 1/2 banana
- 1 tbsp hemp seeds (3g)
4. Cottage Cheese & Nut Butter Toast (~27g protein)
- 1/2 cup cottage cheese (14g)
- 1 tbsp almond butter (4g)
- 1 slice high-protein bread (7g)
- Drizzle of honey & cinnamon
5. Chia Pudding with Hemp Seeds & Almond Butter (~26g protein) (Dairy-Free)
- 3 tbsp chia seeds (9g)
- 1 cup unsweetened almond milk (1g)
- 1 scoop plant-based protein powder (20g)
- 1 tbsp almond butter (4g)
- 1/2 cup berries
The key? Build your plate with protein first, then layer in the carbs and healthy fats.
This simple habit can stabilise your hormones, reduce inflammation, and give you clearer, healthier skin!
Want more tips to support your skin from the inside out? Grab my Eat Your Way to Clear Skin guide and start healing your skin with food today!