by AFN member Tam Handley
If you’ve been seeing a fertility acupuncturist it’s highly likely they have recommended you start your day with a high protein savoury breakfast. But why is this and how much protein do you actually need?
Savoury breakfasts and fertility
Protein is crucial for hormone production and reproductive health, and a savoury meal is a great way to incorporate this essential nutrient. A breakfast that includes lean proteins, healthy fats, and a variety of vegetables helps to nourish the body with the nutrients it needs to maintain hormonal balance, regulate ovulation, and support the development of healthy eggs and sperm. Additionally, the combination of protein and fibre in a savoury breakfast can help manage weight, which plays a significant role in fertility. For women, maintaining a healthy weight ensures that hormones like insulin and cortisol are in balance, which can improve menstrual regularity and fertility. For men, a balanced diet rich in protein and healthy fats supports sperm health and motility. Fibre also supports the microbiome by nourishing beneficial bacteria, improving gut health, and promoting hormonal balance, all of which are important for optimal fertility.
By choosing a savoury breakfast, you’re not only setting yourself up for the day with sustained energy but also supporting your reproductive health over the long term.
How much protein do you need?
Guidelines vary here but for someone looking to optimise fertility, it’s generally suggested to aim for 1.0 to 1.2 grams of protein per kilogram of body weight, particularly for women trying to conceive or those with fertility concerns. For example, a woman weighing 60 kg (132 lbs) might aim for 60 to 72 grams of protein per day.
Fertility-Specific Considerations:
- Balance of animal and plant proteins: While animal-based proteins (like lean meats, fish, and eggs) provide all essential amino acids, plant-based proteins (like beans, lentils, tofu, and quinoa) offer other health benefits, such as reducing inflammation. A balanced intake of both can support overall reproductive health.
- Protein timing: Distributing protein intake throughout the day, rather than consuming it all at once, helps support stable blood sugar levels, which is essential for hormone regulation. For women with conditions like PCOS, this may be particularly beneficial.
- High-Quality Protein: Focus on high-quality, nutrient-dense sources of protein, such as lean meats, fish (rich in omega-3s), eggs, dairy, legumes, nuts, seeds, and quinoa. These provide not only protein but also other nutrients vital for fertility, like zinc, iron, and B vitamins.
Special cases:
- PCOS: Women with PCOS may benefit from higher protein intake (around 1.2 to 1.5 grams per kilogram) to help regulate blood sugar and support hormonal balance, as protein helps manage insulin levels.
- Overweight or underweight: Those who are underweight or overweight may need adjusted protein recommendations to help balance body weight, support hormonal function, and improve fertility outcomes. Protein helps build lean muscle mass and support metabolic health.
Key tip!
Eat protein with every meal and incorporate high protein snacks. I see many clients who have what they consider to be a healthy diet consisting of something like porridge for breakfast, a sandwich for lunch and a cooked evening meal. One of the issues with this approach is that it is difficult to get enough protein (and vegetables/fibre) when there is such a heavy reliance on dinner. If you split it out across the day it becomes much more manageable. If you’re 60kg it would be good to aim for 25g with each meal to allow room for fluctuations.
Here are some high protein savoury breakfast ideas to help you start the day right and support your hormonal health.
1. Eggs, eggs, and more eggs
Eggs are a classic high-protein breakfast option that are packed with essential nutrients. But 1 egg is not enough, each one provides around 6 grams of protein, (alongside healthy fats and vitamins) so you will need 2-3.
Scrambled Eggs with Veggies:
Scramble 3 large eggs (18 grams of protein) with sautéed veggies like spinach, tomatoes, and onions. Add a sprinkle of cheese (28 grams of cheddar = 7 grams of protein) for extra flavour.
Total Protein: 26g
2. Greek yogurt & savoury granola bowl
Greek yogurt is high in protein and a great base to this breakfast, you need to make sure you get real Greek yoghurt and not ‘Greek style’ as the latter has far less protein.
- Start with 130 grams of plain Greek yogurt (12 grams of protein)
- Top with 50g savoury granola. Mix your favourite seeds and nuts with some melted coconut oil, cinnamon and a sprinkle of salt, then bake in the oven for 8 minutes and cool via @GlucoseGoddess (about 12 grams protein depending on which seeds and nuts you use)
- Add a spoonful of almond butter (2g protein) and some berries
Total protein: 26g
3. Breakfast burrito with lean protein
A breakfast burrito is a fantastic way to combine protein-rich ingredients in a handheld, easy-to-eat form. You can stuff it with eggs, lean meats, and lots of veggies. Here’s how to make it:
- Eggs:
Scramble 2 large eggs (12 grams of protein). - Lean Protein:
Add 85 grams of cooked chicken breast (about 21 grams of protein) - Extras:
Add some veggies and salsa for flavour, and combine into your favourite wrap or flatbread
Total Protein: 33 grams (with chicken breast)
A high-protein savoury breakfast isn’t just about filling your stomach—it’s about balancing hormones, blood sugar and setting yourself up for a day of sustained energy. Whether you prefer eggs, yoghurt, or even chicken, there are countless ways to make your breakfast savoury and protein-rich. So skip the sugary options and try one of these high-protein savoury ideas instead. Your body will thank you!
Tam Handley is a fertility trained acupuncturist working in Brighton and London.