A: If a smaller meal is desired and you would rather have something like a protein bar, make sure to check the nutrition fact labels for the added sugars. Items like protein bars or meal replacement bars tend to be high in added sugar, which should be limited (10 percent of total daily caloric intake). For most people, 25-30 percent of daily calories allotted for breakfast is sufficient.
For a 2,000-calorie diet, this would represent a 500-600 calorie breakfast. While calorie needs vary from person to person, it is important to aim for around 30 grams of protein in the morning in order to help with weight management and satiety.