Roshni Chopra shares recipe of protein bowl, says experiences ‘fewer cravings when I get in 40 grams before 2 pm’; expert decodes

For many adults, aiming for 20–30 grams of protein per main meal is practical
How to make strawberries and cream protein bowl
~420 kcal (approx) 42-45g protein
*Mix all the ingredients together and pair with seasonal, fresh fruits.

Does front-loading protein earlier in the day genuinely help with appetite control?

Protein is the most satiating macronutrient — it slows gastric emptying, stabilises blood sugar, and influences hunger hormones like ghrelin (which stimulates appetite) and GLP-1 and peptide YY (which promote fullness).

“When breakfast and lunch are protein-rich, people often experience fewer mid-evening snack attacks and better portion control later in the day,” said Gulnaaz Shaikh, chief dietitian, KIMS Hospital Thane.

That said, individual protein needs vary based on body weight, age, activity levels, and health conditions.

What works for one person may not be a universal formula.

Is the strawberry protein bowl a balanced option?

Calling it a “smart combination”, Shaikh said that Greek yoghurt (or hung curd) provides high-quality protein and probiotics, whey protein boosts the total protein content efficiently, strawberries add fibre and antioxidants, and chia seeds contribute omega-3 fats and additional fibre.

“Cinnamon may also help with glycaemic control ,” added Shaikh.

At roughly 420 kcal with over 40 grams of protein, it works well as a hearty breakfast or even a post-workout meal.

The protein content is substantial enough to keep most people full for 3–4 hours.

Portion control and total daily balance matter.

“Adding honey, flavoured whey, or sweetened yoghurt can quietly increase sugar intake.

Those with lactose intolerance, kidney disease, or specific metabolic concerns should personalise their protein intake under guidance,” said Shaikh.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to.

Always consult your health practitioner before starting any routine.