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French biochemist Jessie Inchauspé—also known as Glucose Goddess—has one key piece of advice for her 5.6 million followers: Eat a high-protein breakfast to avoid blood sugar spikes. Keeping your blood sugar stable is crucial for fighting fatigue, preventing premature aging, and boosting energy levels throughout the day. Below, Inchauspé explains why protein-packed mornings matter—plus four easy breakfast ideas to try.

### Why Eat a High-Protein Breakfast?
“Don’t sabotage your day from the moment you wake up!” says Inchauspé. “A high-protein breakfast helps prevent glucose spikes, reduces cravings, and signals to your brain that food has arrived—calming hunger hormones. Since the body can’t produce protein on its own, eating it is essential for energy, satiety, and overall health.”

### How Much Protein Should You Eat for Breakfast?
“The exact amount is still debated, but studies suggest aiming for 1.6 to 2 grams of protein per kilogram of body weight daily to maintain muscle mass—especially after 30, when muscle loss begins,” she explains. “For example, I weigh 70 kg, so my ideal daily intake is 112–140 grams. A good breakfast target is 30 grams (about four eggs), but adjust based on your weight.”

“Starting your day with protein also helps distribute your intake evenly and improves mood and fullness right from the morning.”

### 4 High-Protein Breakfast Ideas

1. Cheese Toast with Soft-Boiled Eggs
Recipe: Four soft-boiled eggs, halved on toast with goat cheese, za’atar, and coarse salt.
Benefits: Eggs are rich in choline, which supports brain health.
Protein: ~35g (7g per egg + 5g from cheese).

2. Skyr with Fruit & Almond Butter
Recipe: 200g Skyr yogurt mixed with protein powder, almond butter, passionfruit, and blueberries.
Benefits: Skyr is packed with protein, and fruit adds vitamins—no cooking required!
Protein: ~45g (20g Skyr + 20g powder + 5g almond butter).

3. Hummus & Tofu on Toast
Recipe: Grilled tofu on whole-grain toast with hummus, avocado, and pumpkin seeds.
Benefits: Great for vegans/vegetarians—loaded with healthy fats, fiber, and iron.
Protein: ~25g (15g tofu + 5g hummus + 5g seeds).

4. Last Night’s Leftovers
Why It Works: Reheat dinner leftovers with meat, fish, lentils, or beans for an easy protein boost.

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