Doctor's 'ultimate breakfast' cuts colon cancer risk and is packed with protein (2025)

A doctor has shared his 'ultimate breakfast' recipe to help you hit your daily protein and fibre goals, and the meal is even thought to help reduce your risk of colon cancer

Boost your protein intake and reduce your risk of colon cancer with this doctor-approved breakfast. Anyone who has been on a health journey will know the importance of getting enough protein in their diet. Protein helps muscle growth and repair, and helps with weight management, especially when paired with regular exercise.

As a result, some people on social media have touted the benefits of adding plenty of protein to every meal - and even to their drinks. But one woman on TikTok has urged people to consider another part of their diets - their fibre intake. The woman said young people are not "dying of protein deficiency" but may be putting themselves at risk of colon cancer by not eating enough fibre, so we should all focus on hitting our fibre goals instead.

Her advice was backed by Doctor Karan Rajan, who said you can actually get a head start on your protein and fibre goals for the day just by eating one delicious and healthy meal for breakfast.

Responding to the woman's video, Dr Raj said: "What if you could have something that's 34 grams of protein and 19 grams of fibre, as well as [full of] prebiotics, polyphenols, and probiotics?"

Fibre is vital for our diets because it's associated with a reduced risk of colon cancer, as it is thought to reduce inflammation in the colon. It also promotes a healthy gut microbiome and increases stool bulk, which can help dilute any carcinogens in the stool to further reduce their contact with the colon lining.

Brits are advised to consume 30g of fibre daily, but the average person falls short, managing just 18-20g. The recommended daily intake of protein is 0.75g per kilogram of body weight, which translates to around 45g for women and 55g for men.

Dr Raj's "ultimate breakfast" recipe can help you get a head start on your daily fibre and protein goals. This breakfast alone provides more than half of your daily fibre needs and almost meets your protein requirements.

Ingredients

• 250g kefir yoghurt
• Frozen blueberries
• Frozen raspberries
• 2 tbsp chia seeds soaked in almond milk
• 25g dark chocolate (70% cocoa or higher)

Method

Dr Raj begins by placing kefir yoghurt in a bowl. This type of yoghurt contains a whopping 30g of protein and is rich in bacteria that produce lactic acid and yeast, promoting "microbial diversity in your gut". If you don't like kefir yoghurt, you can use other types of yoghurt as long as they contain "live and active cultures."

Next, Dr Raj adds a small cup of frozen blueberries and raspberries to his yoghurt and mixes well, breaking down some of the fruit until the yoghurt turns a lovely shade of pink. The berries contribute "at least 6g of fibre" and are packed with prebiotic fibres.

Dr Raj explains that dark-coloured fruits like raspberries, blueberries, and blackberries are rich in polyphenols, plant antioxidants that help gut bacteria function more efficiently. Next, he stirred in his chia seeds.

The expert pointed out that soaking chia seeds isn't necessary, but emphasised the importance of staying hydrated if you choose not to soak. He also mentioned that almond milk isn't a must for soaking; water or "plain dairy milk" will do just fine. Chia seeds contribute 4g of protein and 10g of fibre, making them a solid step towards meeting your nutritional targets.

To finish off, Dr Raj tossed in some pieces of dark chocolate, highlighting that it should be 70% cocoa or more to maximise the fibre benefits. This addition should pack an extra 3-4g of fibre into your morning meal, setting you up perfectly for the day ahead.

He concluded: "This will not only have you sh***ing like a horse, but will give your microbiome a well-deserved cuddle."

Needless to say, there's no magic solution to prevent colon cancer. If you're worried about your health, don't hesitate to consult a doctor.

You can also visit the NHS website for further guidance.