Mid-afternoon energy crashes are a common issue, often linked to poor breakfast choices. Mumbai nutritionist Sanya Wadhera emphasizes that many traditional Indian breakfasts lack sufficient protein, leading to blood sugar spikes and subsequent fatigue. For instance, dishes like poha and parathas, while popular, often provide only 4–8 grams of protein. To combat this, Wadhera suggests enhancing these meals with protein-rich foods such as boiled eggs, paneer, or whey protein. Additionally, she warns against relying on packaged granolas, which may be high in sugar and low in protein. Instead, pairing them with Greek yogurt or nut butter can make them more nutritious. Skipping breakfast altogether can also exacerbate energy issues and cravings. Wadhera recommends maintaining preferred breakfast items but ensuring they include 25–30 grams of protein to support sustained energy and better overall health.