Key Takeaways
- A balanced breakfast combining protein, fiber, and healthy fats helps stabilize blood sugar, which supports sustained energy, focus, and mood throughout the day.
- Eating certain foods like fruit-only smoothies, pancakes, and instant oatmeal can cause energy crashes due to their high sugar and low protein and fiber content.
- Avoid processed foods and look for healthier, nutrient-rich alternatives that contain whole grains, healthy fats, and lean proteins for long-lasting energy all day.
While mornings can be hectic, what you eat (or don’t eat) plays a huge role in your energy levels throughout the day. A balanced breakfast with a mix of protein, fiber, and healthy fats helps stabilize your blood sugar, meaning fewer crashes, better focus, and a mood that doesn’t dip with your energy. Ahead, we’re breaking down the morning foods that might be messing with your energy and what to try instead to keep you going strong all day.
- Amy Davis, RDN, nutrition consultant at Live Conscious
- Kaytee Hadley, MS, RDN, IFMCP, functional medicine dietitian and founder of Holistic Health and Wellness
- Jordan Hill, MCD, RD, CSSD, registered dietitian and certified specialist in sports dietetics
What Makes a Balanced Breakfast?
While protein helps keep you full and fuels your brain by slowing digestion, which prevents those blood sugar spikes and crashes, fiber slows the absorption of sugar into your bloodstream, and healthy fats provide a steady release of energy while keeping blood sugar from taking a nosedive. When combined in a balanced breakfast, this trio works together to keep your energy, focus, and mood steady from morning to night.
“Aim to eat within one to two hours of waking to support metabolism and energy levels throughout the day,” says Jordan Hill, MCD, RD, CSSD, registered dietitian and certified specialist in sports dietetics. “If you’re someone who doesn’t feel hungry upon waking, start with something small and build up to a full breakfast. Skipping meals in general can lead to low energy and overeating or cravings later in the day.”
Smoothies
“While smoothies are, in theory, a nutritious way to start the day, if you forget key nutrients, you may be feeling tired and hungry just a couple hours later,” says Kaytee Hadley, MS, RDN, IFMCP, functional medicine dietitian and founder of Holistic Health and Wellness. “I recommend including fruit, veggies, nuts or seeds, and a concentrated source of protein from a powder, tofu, or milk.”
If you’re someone who loves a fruit-only smoothie, she suggests enjoying it after a balanced meal rather than relying on it as a stand-alone breakfast.
Flavored Yogurt
Though a convenient grab-and-go breakfast option, many flavored yogurts are sneakily packed with added sugar. In fact, Amy Davis, RDN, nutrition consultant at Live Conscious, notes that some varieties can contain up to 18 grams in just one serving. “This surge of sugar first thing in the morning without much protein won’t keep individuals full for long, and will likely lead to a dip in energy by mid-morning, plus cravings for more quick-absorbing, sugary carbs.” Instead, try plain Greek yogurt with berries, chia seeds, and a drizzle of nut butter. “This Greek yogurt parfait is a perfectly balanced breakfast of protein from Greek yogurt, plus some probiotics for gut health, berries for antioxidants and fiber, chia seeds for more filling fiber, and nut butter for satiating healthy fats.”
Coffee Creamer
You might want to rethink that generous splash of creamer in your morning coffee, especially if it’s the first thing hitting your stomach. “Drinking concentrated amounts of sugar on an empty stomach, or without enough fiber or protein to balance it out, can lead to a sugar crash and zap your energy shortly after,” says Hadley. And it’s not just the sugar that can mess with your energy over time. “While saturated fat doesn’t have an immediate effect on blood sugar or energy, too much can lead to the development of insulin resistance and make it more difficult for your body to handle it in the future,” she says. The good news is you don’t have to give up your coffee routine. Just look for creamers that are lower in sugar and saturated fat.
Pancakes
Pancakes might be a breakfast staple, but the typical stack is made with white refined flour and drenched in sugary syrup, racking up around 40 grams of added sugar with barely any fiber or protein. “The large amount of sugar will trigger a quick rise in blood sugar, followed by the release of insulin, causing blood sugar to drop back down relatively quickly,” says Davis. This mid-morning slump can leave you feeling sluggish, irritable, and reaching for another snack not long after. Instead, make the meal more balanced by enjoying one pancake alongside a couple of eggs and sliced tomatoes, or make a homemade version with smarter ingredients like rolled oats, eggs, collagen, mashed banana, and a splash of vanilla extract for more fiber, B vitamins, and protein content.
Instant Oatmeal
Oatmeal on its own can fall short of the key nutrients needed to keep you full and energized. A typical packet of instant oats clocks in at around 33 grams of carbs and 12 grams of added sugar, but only offers about 4 grams of protein and 3 grams of fiber. “This breakfast will likely be quickly absorbed and digested, and lead to some short-term energy, but leave you feeling hungry just an hour or two later,” says Davis. To level up your bowl, try adding functional boosters like a scoop of protein powder, fresh berries, chia seeds, and a drizzle of nut butter. These simple additions pack in protein, antioxidants, vitamin C, fiber, and healthy fats to help you stay full and fueled for hours.
White Bread
Made from refined flour and stripped of key vitamins, minerals, and fiber that support better blood sugar control, white bread breaks down into sugar quickly once it hits your bloodstream. And without any protein, fiber, or fat to balance it out, you’ll be reaching for another quick fix in no time.
“Ideally, most of the grain-based foods consumed should be whole grains,” says Davis. For a more energizing alternative, she suggests swapping in a slice of sprouted whole grain bread and topping it with nut butter and berries or avocado and eggs. This simple switch loads your breakfast with protein, fat, and fiber, helping to slow digestion and give you a more sustained, steady energy boost.
Sugary Breakfast Cereals
“Sugary breakfast cereals tend to be low in both protein and fiber, two nutrients known to increase satiety and mitigate blood sugar spikes,” says Hill. “Without adequate protein or fiber in the meal, the sugary breakfast cereal may provide a burst of energy, but result in an energy crash later.” Though they may be tempting, Hill suggests treating sugary breakfast cereals like a treat rather than a meal option.
Pastries
Typically packed with refined flours, sugar, and oils or butter high in saturated fat, pastries like croissants, donuts, and muffins can leave you dragging not long after eating them. “Sugar and saturated fat can cause inflammation in the body, making one feel sluggish and tired,” says Hill. And if they’re a regular part of your morning routine, the saturated fat may start to impact your cholesterol levels over time. Instead, try whole grain toast topped with nut butter and fruit, a still-sweet option that Hill says offers fiber and natural sugars.
Processed Meat
Processed meats like bacon and sausage are often loaded with sodium and saturated fat, both of which can cause inflammation. “The higher fat content can delay our digestion and absorption of the meal, making us feel sluggish and low energy,” says Hill. “Sodium in particular, if eaten in high amounts, can negatively impact blood pressure over time or make someone retain water and feel bloated.” That said, the occasional crispy slice of bacon isn’t off the table, especially if it’s part of an otherwise balanced diet. Consider swapping in turkey bacon or veggie sausages instead. “While these may still be high in sodium, they are likely lower in overall fat and saturated fat content,” Hill adds.
