The Truth About Skipping Breakfast (Plus 5 of My Favorite Go-To Breakfasts)
For years, many people have believed that skipping breakfast—or drastically cutting calories early in the day—is the secret to weight loss. With the rise of intermittent fasting and diet trends that promote longer stretches without eating, it’s easy to assume that “less in the morning” means better results overall.
Let’s break down why skipping breakfast can do more harm than good for certain individuals—and what to do instead.
Why Skipping Breakfast Doesn’t Work (Long Term)
You might see short-term results when you skip meals, but it often leads to:
Energy crashes
Strong cravings
Hormonal imbalances
Late-night overeating
Why? Because your body isn’t getting the fuel it needs to function optimally throughout the day. When you under-eat early on, your metabolism and hunger hormones respond by ramping things up later—usually when you’re more tired, less intentional, and more likely to overeat.
The Power of Fueling Your Body Early
Eating a balanced breakfast helps you stay consistent with your habits, energy, and focus throughout the day. Here’s why it matters:
Supports stable blood sugar
Boosts energy and mental clarity
Balances key hormones like cortisol, insulin, and ghrelin
Helps prevent nighttime overeating (when your metabolism naturally slows down)
The Key? A Balanced Breakfast
Instead of grabbing whatever’s quick (or skipping breakfast altogether), aim for meals that include protein, fiber, and healthy fats. These nutrients help stabilize blood sugar, reduce cravings, and support sustainable weight loss and steady energy.
To make it easier, here are five of my favorite go-to breakfasts—complete with simple recipes you can try this week.
Greek Yogurt with a Crumbled Perfect Bar and Cinnamon
Ingredients:
¾–1 cup plain Greek yogurt (full-fat or 2%)
1 Perfect Bar (peanut butter or almond butter flavor), crumbled
A few dashes of cinnamon
Optional: berries or chia seeds for extra fiber
Instructions:
Scoop Greek yogurt into a bowl.
Crumble the Perfect Bar on top.
Sprinkle with cinnamon and any optional toppings.
Blueberry Protein
Chia Pudding
Ingredients (makes 2 servings):
1½ cups unsweetened almond milk
½ cup blueberries (fresh or frozen)
¼ cup chia seeds
1 scoop vanilla protein powder
1 tablespoon almond butter
Extra blueberries for topping
Instructions:
Blend almond milk, blueberries, and protein powder until smooth.
Stir in chia seeds.
Pour into jars or bowls and refrigerate for at least 4 hours or overnight.
In the morning, top with almond butter and extra blueberries.
Chicken Sausage, Veggie & Egg Scramble
Ingredients:
2 eggs
1 chicken sausage, sliced
½ cup diced bell pepper
½ cup baby spinach or chopped kale
1 teaspoon avocado oil or ghee
¼ avocado, sliced
Instructions:
Heat oil in a skillet over medium heat.
Add bell pepper and sausage; sauté for 3–4 minutes.
Add spinach and stir until wilted.
Whisk eggs and pour into the pan. Scramble until fully cooked.
Serve with sliced avocado on the side.
Green Protein Smoothie
Ingredients:
1 cup unsweetened almond milk
½ frozen banana
2 tablespoons almond butter
1 cup spinach
1 scoop vanilla protein powder
Optional: 1 Tbsp chia seeds or a few ice cubes for extra thickness
Instructions:
Add all ingredients to a blender.
Blend until smooth.
Avocado Toast with Cheesy Scrambled Eggs
Ingredients:
1 slice seeded whole grain bread, toasted
¼ avocado, mashed
2 eggs
¼ cup cottage cheese
1–2 tablespoons shredded cheese (cheddar or mozzarella)
Optional: pinch of sea salt or red pepper flakes
Instructions:
Toast bread and spread mashed avocado on top.
Whisk eggs with cottage cheese in a bowl (or blend to smooth curds).
Cook eggs in a nonstick skillet over low heat, stirring gently until fluffy.
Serve with toast and top with shredded cheese.
Bottom Line
You don’t need to skip meals or restrict calories to reach your goals. In fact, nourishing your body early in the day can help you stay consistent, energized, and on track.
Start with one of these breakfasts tomorrow—and see how much better you feel!
