Rethink Protein: Spread It Across the Day
After a summer of irregular eating, September offers a chance to steady energy levels without extreme detoxes. Nutritionist Rhiannon Lambert notes that the current obsession with protein can lead people to believe they need a labelled version of every food. “There is such an enormous focus on protein at the moment that you could be forgiven for thinking you need a protein‑labelled version of everything you eat!” she says. Yet the recommended intake for adults is about 0.75g per kilogram of bodyweight daily – roughly 45g for a 60kg woman and 56g for a 75kg man. Average UK consumption already exceeds this, with women averaging 67g and men 85g. Lambert stresses that more protein isn’t automatically better once requirements are met. Rob Hobson echoes this, advising that protein should be part of a balanced meal rather than a target to chase. He suggests adding a source of protein to every meal, especially breakfast and lunch, using foods such as eggs, Greek yoghurt, cottage cheese, milk, fish, chicken, tofu, beans, lentils or edamame.
Build Better Breakfasts and Lunches to Beat the 3 pm Slump
Both experts point out that a modest lunch often leaves people hunting for energy later in the afternoon. “One of the biggest mistakes I see is a lunch that simply isn’t substantial enough,” Lambert explains. “If lunch is a tiny salad with very little carbohydrate or protein, it’s really not surprising if you’re hungry and struggling for energy a couple of hours later.” She recommends combining protein, fibre‑rich carbs, vegetables or fruit, and healthy fats at breakfast – for example, eggs on wholegrain toast with avocado and tomatoes, or porridge topped with Greek yoghurt, berries and nuts. For lunch, a wholegrain wrap with chicken, tofu or chickpeas, hummus and salad works well. Hobson adds that reaching for another coffee isn’t always the answer; a proper lunch, a drink and a short walk can be far more effective. If hunger strikes, he suggests snacks like fruit with peanut butter, Greek yoghurt with berries, nuts, hummus with veg or oatcakes with cottage cheese, and even allows the occasional biscuit.
Fibre First: Make Carbs Work Harder
While protein grabs headlines, fibre remains the neglected nutrient. Adults are advised to eat 30g of fibre each day, yet the latest National Diet and Nutrition Survey shows only 4% meet that goal, with adults aged 19‑64 averaging just 16.4g. Lambert calls this a missed opportunity, especially as many fibre‑rich foods are carbohydrates. “I wouldn’t cut carbohydrates out if the goal is better energy,” Hobson says. “They’re an important source of fuel.” He recommends choosing higher‑fibre options such as oats, wholegrain bread and cereals, potatoes with skins, brown rice and other wholegrains. Beans and lentils are particularly valuable because they deliver both protein and fibre. Hobson’s practical tip is to decant tinned pulses into a fridge‑ready container and spoon them into scrambled eggs, salads, soups or one‑pot dishes throughout the week. Lambert advises adding oats or wholegrain cereal to breakfast with berries, nuts or seeds; opting for wholegrain bread or wraps at lunch with beans, lentils or chickpeas; and keeping potato skins on at dinner while bulking curries, chilli or Bolognese with pulses.
Restore Routine, Not Restriction
Summer’s holidays, eating out and snacking often disrupt regular meal patterns, making September a natural moment to re‑establish structure. Hobson observes that getting back to regular meals can help appetite and energy levels without resorting to fasting or cutting out food groups. Lambert encourages thinking about what can be added back in rather than drafting a list of foods to remove. She suggests starting small: perhaps this week eat breakfast regularly again, include vegetables with dinner and keep a water bottle at work, then build from there. Hobson recommends making the healthy choice the easy one by storing eggs, yoghurt, tinned beans and fish, grain pouches and frozen vegetables within reach so a decent dinner doesn’t become a major project.
Don’t Purge the UPFs – Rethink Convenience
The urge to clear cupboards of ultra‑processed foods (UPFs) is another September temptation, but both nutritionists warn against a blanket ban. Hobson points out that not all UPFs are nutritionally identical; the Scientific Advisory Committee on Nutrition advises focusing on those high in calories, saturated fat, salt and free sugars while low in fibre. “I wouldn’t get hung up on trying to eliminate them completely because they’re not all nutritionally the same,” he says. Instead, he suggests looking at where UPFs dominate the diet. Lambert agrees, noting that processing itself isn’t inherently bad – freezing, cooking, pasteurising and canning can make food safer, more convenient and more accessible. A jar of tomato sauce becomes a useful base when mixed with vegetables, beans or lentils; frozen vegetables can rescue a midweek meal; yesterday’s dinner can become today’s lunch. As cooler evenings arrive, soups, stews, curries and traybakes offer easy ways to incorporate more vegetables, beans, lentils and wholegrains. She also reminds readers that between October and early March UK sunlight is insufficient for most people to produce enough vitamin D, so the NHS recommends a daily 10 µg supplement during those months.
Why it Matters
These five evidence‑based adjustments offer a realistic pathway to steadier energy and better nutrition without the pitfalls of restrictive diets. By focusing on balanced protein intake, fibre‑rich carbs, regular meals and sensible use of convenient foods, readers can build habits that sustain them through the busier autumn months. The approach also sidesteps the guilt‑driven cycle of summer overindulgence followed by January‑style detoxes, promoting a healthier relationship with food that can be maintained year‑round.
