Healthy start? High pro! Health professionals have long stressed the importance of breakfast, but what does science say about eating breakfast and what your breakfast should consist of? In a study published in Obesity, results show that eating a high-protein breakfast is your best bet for reducing hunger and food intake during the day. Study participants who ate a high-protein breakfast (35 grams of protein) had reductions in weight gain, caloric intake and hunger cravings compared to the groups that ate a normal protein breakfast (13 grams of protein) and the group that skipped breakfast completely.