Breakfast is often called the most important meal of the day for good reason. Skipping it or choosing sugary cereals and pastries sets you up for an energy crash (cue your third cup of coffee!). Your body deserves better fuel—something nourishing, energizing, and filling.
Studies, like one published in Nutrients, show that high-protein breakfasts can curb hunger and reduce body fat gain, especially in adolescents (Qiu et al., 2021). Another study in Nutrients found that protein-packed breakfasts promote satiety and keep cravings at bay (Fayet-Moore et al., 2019).
After a night of rest, your body needs fuel to jumpstart your metabolism and get your brain and muscles ready for action. A balanced breakfast sets the tone for stable energy, mental clarity, and long-term health.
What is “Balanced?”
You probably already know this, but just as a refresher: we have our macros—protein, healthy fats, complex carbs, and I also like to include fiber. Why? Because these all magically work together to keep you full, energized, and ready to fuel your future.Â
Let’s break it down:Â
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Protein:
Protein helps muscles grow and repairs damage from those tough workouts, while keeping you feeling full for longer. It also gives your brain a boost for focus (how else are you going to get through those meetings?) and stabilizes blood sugar- no more hangry vibes.
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Healthy Fats:
We’re talking the good fats here— like the kind you get from avocados, nuts, or seeds. Healthy fats provide long-lasting energy and are needed to absorb fat-soluble vitamins (A, D, E, and K). They’re also your skin’s best friend.Â
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Complex Carbs:
Not all carbs are created equal—complex carbs are the kind you want, especially in the morning. Think oats, fruits, and whole grains. They give you slow, steady energy compared with sugary breakfast bars and pastries which will give you energy but lead you straight into a sugar crash.
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Fiber:
Fiber is your digestive system’s BFF. Foods rich in fiber such as chia seeds and flax, keep your gut and your mind happy while also aiding in blood sugar regulation and maintaining cholesterol levels.Â
Fuel for your day
A balanced breakfast does more than just fill you up. Studies show that people who start their day with a high-protein, balanced meal have better concentration, more energy, and make healthier choices all day. It’s about setting yourself up for success! Research published in Appetite also found a link between breakfast habits and overall wellbeing, suggesting that a good breakfast sets a positive tone for the entire day (Reeves et al., 2013).
Skipping breakfast or choosing sugary cereals and pastries might lead to an energy crash, poor dietary choices throughout the day, and even a higher risk of obesity and metabolic issues.
So, that’s the magic—protein, fats, carbs, and fiber all coming together to fuel you with lasting energy and focus, minus the sugar rollercoaster.
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References
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Reeves, S., Halsey, L.G., McMeel, Y., & Huber, J.W. (2013). Breakfast habits, beliefs and measures of health and wellbeing in a nationally representative UK sample. Appetite, 60, 51-57. https://doi.org/10.1016/j.appet.2012.09.024
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Qiu, M., Zhang, Y., Long, Z., & He, Y. (2021). Effect of Protein-Rich Breakfast on Subsequent Energy Intake and Subjective Appetite in Children and Adolescents: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(8), 2840. https://doi.org/10.3390/nu13082840
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Fayet-Moore, F., McConnell, A., Cassettari, T., & Petocz, P. (2019). Breakfast Choice Is Associated with Nutrient, Food Group and Discretionary Intakes in Australian Adults at Both Breakfast and the Rest of the Day. Nutrients, 11(1), 175. https://doi.org/10.3390/nu11010175
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