They say that breakfast is the most important meal of the day, which is why I personally prioritize nutrient-dense breakfasts, and as a dietitian, I like to encourage others to do the same. If you’ve been hearing a lot of buzz about protein first thing in the morning (see: the 30/30/30 method), the internet rumors are true: Research shows that eating 20-30 grams of protein as a part of your first meal of the day is crucial for optimal health.

Protein is made up of amino acids, which are the building blocks of many of our hormones. For women in particular, consuming adequate protein is essential for the production of estrogen, progesterone, and even testosterone. All three hormones are critical for reproductive health and mood regulation. Typical breakfast foods are usually fast-digesting carbs such as cereal, toast, and pancakes. While you can still enjoy these breakfast favorites, pairing them with 20-30 grams of protein can help you balance your blood sugar (to avoid that mid-morning crash!), keep you full for longer, decrease cravings for sugary sweets, and boost your metabolism. If you’re not sure where to start, don’t worry, adding protein first thing in the morning is easier than you think. Keep reading for 15 high-protein breakfasts you can make today.