Protein is incredibly important in your diet, whether you're trying to build muscle or lose fat. It plays a crucial role in preserving muscle mass during a calorie deficit and stimulates muscle protein synthesis for muscle growth. Aim for about 0.8-1 gram of protein per pound of body weight, adjusting for lean body mass if you're obese. Additionally, having a high protein breakfast has been shown to stabilize blood sugar, reduce calorie intake throughout the day, and promote overall health. Don't underestimate the power of protein in your diet!