Kajal Aggarwal has shared her protein-focused breakfast routine, but nutrition experts say a shake alone may not provide everything the body needs from a balanced morning meal.
Kajal Aggarwal has offered fans a glimpse into how she starts her day, revealing that a protein shake is her usual breakfast.
The actor said she prepares the drink with almond milk and prefers it thick and filling.
“Protein shake for breakfast. But I make it nice and healthy. Ensure that I use almond milk and make it thick and scrumptious so that it lasts me,” Kajal said while discussing her morning routine.
She also revealed that coffee is an important part of her day, saying she drinks two cups in the morning and around three more over the course of the day.
Protein shakes have become increasingly popular among people looking for convenient ways to increase their protein intake. They can be particularly useful for people with busy schedules, but nutrition experts caution that protein alone does not necessarily make a complete breakfast.
Can a protein shake be a healthy breakfast?
According to Dr Yogesh Kumar Chhabra, Director and Unit Head at Fortis Hospital, Shalimar Bagh, a protein shake can form part of a healthy breakfast, but whether it is sufficient as a complete meal depends on the individual and what the shake contains.
“Protein shakes can certainly be part of a healthy breakfast, but they should not be viewed as a complete meal for everyone,” Dr Chhabra explains.
Protein is important for several functions, including muscle maintenance and repair. It can also contribute to feelings of fullness, which may help some people manage hunger between meals.
However, a breakfast containing only protein may leave out other important components of a balanced diet.
Why protein alone may not be enough
Many protein shakes provide a concentrated source of protein but may contain limited amounts of fibre, healthy fats, vitamins and minerals.
Dr Chhabra recommends combining a protein shake with nutrient-dense foods rather than relying on protein alone.
“Protein shakes may not contain fibre, healthy fats and other important nutrients needed by the body,” he says.
Adding ingredients or foods such as fruit, oats, chia seeds, flaxseeds, nuts or nut butter can make a shake more nutritionally substantial.
These additions can provide fibre and healthy fats while also contributing carbohydrates and micronutrients.
For example, berries or another fruit can add fibre and vitamins, while oats can provide complex carbohydrates. Seeds and nuts can contribute unsaturated fats and additional nutrients.
Does drinking protein affect the kidneys?
The safety of protein supplements is another common concern.
For people with normally functioning kidneys, moderate protein intake is generally considered safe. Dr Chhabra says healthy individuals do not necessarily face kidney problems simply because they include a protein shake in their diet.
The situation can be different for people who already have impaired kidney function.
“Those patients who have chronic kidney disease (CKD) or reduced kidney function should limit the amount of proteins as excess protein consumption will impose additional burden on kidneys,” he says.
This is why people with diagnosed kidney disease should not substantially increase their protein intake or begin regular supplementation without discussing it with their healthcare professional.
Who should be more cautious?
Protein requirements are not identical for everyone.
Dr Chhabra recommends particular caution among people with:
- Chronic kidney disease
- Reduced kidney function
- Diabetes
- Hypertension
- A family history of kidney disease
Having one of these conditions does not automatically mean that protein shakes are prohibited. However, individual nutritional requirements and the appropriate amount of protein may need to be assessed by a qualified healthcare professional.
Do healthy people need protein supplements?
Not necessarily.
Dr Kunal Raj Gandhi, Director of Nephrology at ShardaCare-HealthCity, says protein shakes are generally safe for healthy people when they are used appropriately as part of an overall balanced diet.
“For most healthy individuals, a protein shake at breakfast does not harm the kidneys when consumed as part of a balanced diet,” Dr Gandhi says.
He also cautions against consuming unnecessarily high amounts of protein over long periods, particularly among people with existing kidney problems.
His advice is straightforward: choose quality protein sources, maintain adequate hydration and avoid unnecessary high-protein supplementation without medical guidance.
For many people, protein can also come from ordinary foods such as eggs, dairy products, legumes, soy, fish, poultry, nuts and seeds, depending on dietary preferences.
What should a balanced breakfast contain?
A nutritious breakfast does not have to follow one fixed formula, but a combination of different nutrients can make the meal more satisfying and nutritionally complete.
A balanced morning meal can include:
- Protein: Supports muscle maintenance and helps with satiety
- Complex carbohydrates: Provide sustained energy
- Healthy fats: Supply essential fatty acids and support overall health
- Fibre: Supports digestive health and can help regulate blood sugar
- Fruits or vegetables: Provide vitamins, minerals and other beneficial plant compounds
A protein shake can fit comfortably into this pattern.
For example, a shake containing protein, milk or a fortified plant-based alternative, fruit, oats and seeds may provide a broader range of nutrients than a protein-and-liquid combination alone.
What about Kajal Aggarwal’s coffee habit?
Kajal also said she drinks several cups of coffee during the day, including two in the morning.
Coffee can be part of a healthy diet for many adults, but individual tolerance varies. Too much caffeine can contribute to symptoms such as difficulty sleeping, anxiety, a racing heartbeat or digestive discomfort in some people.
The timing can matter as well. Consuming caffeinated drinks later in the day may interfere with sleep, particularly in people who are sensitive to caffeine.
Rather than focusing only on the number of cups, it is useful to consider the total caffeine content, since the amount can vary substantially between different types and serving sizes of coffee.
The bottom line
Kajal Aggarwal’s protein shake is a convenient breakfast choice, but whether it is enough depends on its ingredients, portion size, her overall diet and her individual nutritional requirements.
For a healthy person, a protein shake can be part of a nutritious morning meal. Adding foods such as fruit, oats, nuts or seeds can increase fibre, healthy fats and other nutrients that a basic shake may lack.
At the same time, people with kidney disease or other medical conditions that affect their nutritional requirements should seek individual medical advice before regularly using high-protein supplements.
The key takeaway is simple: a healthy breakfast is about overall nutritional balance, not just protein content.
