Between the toast with jam and the pastries swallowed quickly, the French breakfast remains very sweet. On TikTok, a doctor from the NHS, the British public health service, is shaking up these habits by unveiling what he calls an “ultimate” protein-rich breakfast. For Dr. Karan Rajan, skipping meals or settling for sugar leads to spikes in blood sugar, then a big dip. It offers an alternative ready in a few minutes, with a clear objective: to stay full longer.
Why Dr Karan Rajan relies on a protein-rich breakfast
This NHS surgeon, widely followed on TikTok, reminds us that a good breakfast must provide enough protein to avoid late morning snacking. Many nutritionists aim for around 15 to 25 g of protein upon waking; its bowl concentrates around 34 g of protein and 19 g of fiber, with both prebiotics, probiotics and polyphenols.
According to him, this protein-fiber duo slows digestion, stabilizes blood sugar and supports concentration for several hours.
The recipe for the “ultimate breakfast”
For the base, he pours 250 g of kefir, a fermented milk, which he describes as a “creamy canvas“, before explaining that this product is rich in lactic acid, “which produces bacteria and yeast that contribute to the microbial diversity of your gut“, explained Dr. Karan Rajan on TikTok. He insists on the role of the microbiota, where according to him nearly 80% of our immune system is located, and on the importance of nourishing its diversity.
To this kefir base, he adds a mixture of blueberries and frozen raspberries, or about 6 g of additional fiber. He recommends choosing a yogurt that contains “living and active cultures” to also offer probiotics. Then he incorporates two tablespoons of chia seeds previously soaked in almond milk, cow’s milk or simply water, and finishes with 25 g of 70% dark chocolate.
The red fruits are “a concentrated source of polyphenols, which are a plant-based antioxidant“, And “that make your gut bacteria work even more efficiently“. Chia seeds provide 4 g of protein and 10 g of fiber, dark chocolate adds a delicious side that helps you last until lunch.
How to adopt this breakfast on a daily basis?
In France, kefir is not essential to enjoy this protein-rich breakfast. A simple natural yogurt, made from animal or vegetable milk, is sufficient as soon as the label mentions live cultures. You can prepare the bowl the day before, in a jar with a lid, to easily take it with you in the morning.