Breakfast Like a King. 👑 There’s nothing magical about breakfast—but when you eat your protein may influence how easy it is to control appetite later. A recent randomized trial kept daily protein identical at 90 g/day, but compared spreading it across three meals (~30 g each) versus saving most of it for dinner. The evenly distributed group ate 27% fewer snack calories when later given access to highly palatable foods. They didn’t lose more body fat simply because of protein timing. That’s an important distinction. But they appeared less motivated to snack. My practical version of the old saying: Breakfast like a KING 👑 Lunch like a PRINCE Dinner like a PAUPER But the pauper still gets his protein. Keep protein high throughout the day—generally 40–50+ g per meal for most people I coach—while gradually reducing added energy toward dinner. Protein is a goal. Carbs are a limit. Fat is a lever. Front-load satiety. Keep dinner simple. Then stop eating. Build muscle. Lose fat. ...