3 signs you're not eating enough protein

Good morning Healthy Mail family!

Two years ago, I was the picture of "healthy eating." Green smoothies for breakfast, salads for lunch, veggie-packed dinners. I was doing everything the wellness influencers told me to do.

So why did I feel like garbage?

I was tired by 2pm every day, constantly hungry, and my hair started looking dull and lifeless. I couldn't figure out what was wrong.

Then my doctor ran some blood work and said four words that changed everything:

"You need more protein."

Wait, what? I thought I was eating healthy! Turns out, I was so focused on eating "clean" that I was barely getting half the protein my body needed.

Here are the 3 signs I wish I'd recognized sooner:

Sign #1: You're hungry again 2 hours after eating If your "balanced" breakfast leaves you starving by 10am, you probably didn't eat enough protein. Protein keeps you satisfied way longer than carbs alone ever will.

My old breakfast: Oatmeal with berries (maybe 5g protein) My new breakfast: Oatmeal with Greek yogurt and nuts (25g protein)

The difference? I actually make it to lunch without needing a snack.

Sign #2: You crave sugar constantly When your blood sugar spikes and crashes all day (hello, carb-heavy meals!), your body desperately craves quick energy. That's why you're reaching for cookies at 3pm.

Protein slows down sugar absorption and keeps your energy stable. No more afternoon sugar crashes.

Sign #3: You're tired even when you get enough sleep This was my biggest red flag. I was sleeping 8 hours but still felt exhausted. Your body needs protein to repair itself overnight and maintain energy during the day.

How much protein do you actually need? Way more than you think! Aim for 20-30 grams at each meal, not just 5-10 grams sprinkled throughout the day.

My protein game-changers:

• Greek yogurt instead of regular yogurt

• Adding hemp seeds to smoothies

• Eggs with my toast, not just toast

• Chickpeas in my salads

• Protein powder when I'm truly rushed

The transformation was incredible:

• Energy that lasted all day

• No more 3pm snack attacks

• Hair and nails got stronger

• Actually felt satisfied after meals

But here's what really made the difference...

Finding breakfast options that were protein-packed but didn't require me to cook eggs every single morning.

My breakfast collection has 30 recipes designed around this exact problem - quick, delicious options that pack 20+ grams of protein without requiring a culinary degree or an hour of prep time.

Get 30 Healthy Breakfasts - CODE: BREAKFAST for 50% off

Everything from 5-minute protein smoothies to make-ahead overnight oats that actually keep you full until lunch.

Take a look at yesterday's meals - how much protein did you actually eat? You might be surprised how little it was!

Here's to feeling energized all day! Sarah

P.S. - Quick protein check: If you can't remember the last time you felt truly satisfied after a meal, protein is probably the missing piece. Your body will thank you for paying attention to this!