Do you ever eat breakfast only to feel hungry or tired just a couple of hours later?
That’s often because breakfast is missing one key nutrient: protein.
Today we’re focusing on how starting your day with protein can transform your energy, mood, and cravings.
Hi, I’m Fit Bear 🐻💚 — welcome to Day 2 of the 7-Day Sugar Reset Challenge.
⚠️ Disclaimer: This challenge is for general wellness and lifestyle support only. It is not intended to diagnose, treat, or cure any disease.
🌸 Today’s Focus
Fuel your morning with a protein-rich breakfast.
This one simple shift can set the tone for your entire day.
If you’d like extra support, join me on Instagram — there’s a group chat where we share tips, encouragement, and progress together. 🌿
🔬 Why Protein in the Morning Matters
When you eat protein first thing in the morning, it helps:
- Stabilize blood sugar
- Reduce mid-morning cravings
- Give you steady energy
- Support muscle recovery
- Balance hormones
- Keep you full for longer
✨ Day 2 Goal: Start your day with a protein-rich breakfast.
🥗 Day 2 Meal Ideas
🌅 Yogurt + Eggs
Simple, protein-rich breakfast to keep energy steady and cravings low.
🍃 Ingredients
- 2 soft-boiled eggs
- ½ cup plain unsweetened Greek yogurt
📝 Instructions
- Boil eggs until soft or medium, peel carefully.
- Serve with plain Greek yogurt on the side.
✅ Benefits
- Eggs: protein + healthy fats → reduce cravings, keep you full
- Greek yogurt: protein + probiotics → supports gut balance
- Low-carb, low-sugar → stable morning energy
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~260 kcal |
| Protein | 20–22 g |
| Carbohydrates | ~4 g |
| Fat | ~14 g |
| Added Sugar | 0 g |
☀️ Balanced Chicken Tomato Noodle Bowl
Hearty yet light — lean protein, veggies, and whole-grain noodles in a tomato broth.
🍃 Ingredients
- 200 g chicken breast, sliced
- 2 servings whole-grain or rice noodles
- 2 cups low-sodium tomato broth (or diluted tomato paste + water)
- 1 cup broccoli florets
- ½ cup shredded cabbage
- 4 radishes, thinly sliced
- 1 medium tomato, diced
- 1 clove garlic, minced
- 1 tsp olive oil
- Salt & pepper to taste
📝 Instructions
- Cook noodles according to package directions; set aside.
- In a pot, heat olive oil and sauté garlic until fragrant.
- Add chicken slices, season lightly, and cook until golden.
- Pour in tomato broth and bring to a simmer.
- Add broccoli, cabbage, radishes, and tomato; cook 5–7 mins until tender.
- Add noodles back in and stir well. Adjust seasoning to taste.
✅ Benefits
- Chicken = lean protein for steady energy
- Veggies add vitamins, minerals, and fiber
- Tomato broth = light, nutrient-rich base
- Whole-grain noodles = slow-release carbs for stable energy
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~480 kcal |
| Protein | 25–30 g |
| Carbohydrates | ~55 g |
| Fat | ~12 g |
| Fiber | ~7 g |
| Added Sugar | 0 g |
🌙 Chicken Taco–Stuffed Sweet Potatoes with Kale Salad
Comfort food meets balance: lean protein, complex carbs, and micronutrient-rich greens.
🍃 Ingredients
- 2 medium sweet potatoes
- 200 g ground chicken
- 1 tbsp taco seasoning (or chili, cumin, paprika)
- 1 tsp olive oil
- 2 cups kale, chopped
- 1 tsp lemon juice
- Salt & pepper to taste
📝 Instructions
- Preheat oven to 200°C (390°F). Bake sweet potatoes for ~30 minutes until tender.
- Heat olive oil in a pan; cook ground chicken with taco seasoning until browned.
- Massage chopped kale with lemon juice, salt, and pepper for 2–3 minutes to soften.
- Slice baked sweet potatoes open, stuff with seasoned chicken, and serve with kale salad on the side.
✅ Benefits
- Sweet potato = complex carbs + fiber for steady energy
- Chicken = lean protein for fullness & muscle repair
- Kale = micronutrients (vitamin K, C, iron) for overall health
- Balanced plate = protein + carbs + veggies
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~420 kcal |
| Protein | 25–28 g |
| Carbohydrates | 30–35 g |
| Fat | ~14 g |
| Fiber | ~8 g |
| Added Sugar | 0 g |
🍹 Banana Avocado Kale Smoothie with Honey
Creamy, energizing, and blood-sugar friendly — perfect as an afternoon pick-me-up or post-workout recovery drink.
🍃 Ingredients
- ½ banana
- ¼ avocado
- 1 handful kale (about 1 cup, stems removed)
- 150 ml unsweetened almond milk (or water)
- 1 tsp honey (optional)
- Optional: 2–3 ice cubes for a colder texture
📝 Instructions
- Add banana, avocado, kale, almond milk, and honey into a blender.
- Blend until smooth and creamy (about 45–60 seconds).
- Taste and adjust sweetness — add more honey if desired.
- Pour into a glass and serve immediately.
✅ Benefits
- Banana → natural sweetness + potassium for heart health
- Avocado → healthy fats for steady energy
- Kale → fiber + vitamins K & C + antioxidants
- Honey → just a touch of natural sweetness (not overload)
- Fiber, fats & greens slow sugar absorption → energy without the crash
🍏 Nutrition Facts (Approx. per serving)
| Calories | ~220 kcal |
| Protein | ~4 g |
| Carbohydrates | ~28 g |
| Fat | ~10 g |
| Fiber | ~6 g |
| Added Sugar | ~4 g (from honey) |
📝 Reflection Prompt
After breakfast, write this in your Day 2 Tracker:
- How did my body feel after breakfast?
- Did I notice any changes in focus, energy, or cravings compared to other mornings?
🚶 Movement of the Day
Try my 20-minute Standing Abs workout. It’s low-impact, easy to follow, and helps:
- Support digestion
- Balance blood sugar
- Build core strength
🧘 Optional Reset: Meditation
A few minutes of mindful breathing can reset your cravings and calm your nervous system.
🌟 Extra Learning
- Explore my GlowFood section for ingredient spotlights (eggs, yogurt, protein sources).
- Curious about how sugar impacts fitness? Watch my video: “Sugar and Progress at the Gym.”
You don’t have to be perfect — you just have to be present.
Every small choice, like starting your day with protein, is a step toward balance and steady energy.
Take a breath — you showed up today, and that’s enough.
I’ll see you tomorrow for Day 3, where we’ll focus on hydration and why water is one of the simplest tools to reduce sugar cravings.
⚠️ Disclaimer: This challenge is for general wellness and lifestyle support only. It is not intended to diagnose, treat, or cure any disease.
Well & Good 
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