Breakfast is, for some reason, a controversial topic – especially among moms. I know so many who either skip it altogether or grab something quick without thinking about balance. As a registered dietitian (and busy mom myself), I’m sharing some of the most common breakfast mistakes that might be sabotaging your energy and fullness – and how to fix them.
Have you ever eaten breakfast only to feel ravenous an hour later? Or, maybe you’re trying to “eat something light and healthy” but find yourself starving mid-morning and reaching for your kids’ snacks.
You’re not alone. Small mistakes in your breakfast routine can mess with your blood sugar and hunger hormones, leaving you hungrier than before you ate. Hopefully, one of these suggestions will help you feel fuller for longer.
Mistakes to Look Out For
Do any of these sound like you? I’m a firm believer that there’s no one “right” way to eat – everyone’s needs and mornings look different. Still, these common habits can sneak up on many of us!
1. Starting Your Day with Mostly Carbs
While it might seem like common sense to me as a registered dietitian, what actually makes up a well-balanced breakfast isn’t always clear to everyone. The truth is, many classic breakfast staples – like cereal, toast, bagels, and even oatmeal – tend to be heavy on carbs but light on protein and healthy fats.
And while carbs aren’t the enemy, eating them on their own can cause a quick spike (and then drop) in blood sugar, leaving you feeling hungry again not long after.
What to try instead:
Pair carbs with protein and healthy fats. Even better? Choose complex carbs, or carbs with a higher fiber content.
There is actually science to this – it is not just a “fad” or “hype”. The combination of these macronutrients slows down the digestion of our food. This helps keep us fuller for longer and prevents large spikes in blood sugar, too.
- Try:
- Oatmeal (complex carb) + peanut butter (protein) + chia seeds (healthy fat + more fiber)
- Whole-grain toast (complex carb) + eggs (protein) + avocado (healthy fat)
- Greek yogurt (protein) + fruit (complex carb) + nuts (healthy fat)
2. Skipping Protein (or Not Getting Enough)
As I said in mistake number one, protein is a very important part of staying full. How much protein you consume at breakfast is a factor in this, as well.
Most women need at least 15–25g of protein at breakfast to feel satisfied but it can be really hard to accomplish this. For example, eggs only have 6 grams of protein! Even two eggs only provide 12 grams of protein total.
Why does protein matter?
To just preserve our lean muscle mass, the recommendation is about 0.8 grams of protein per kilogram of bodyweight. For most women, this amounts to over 60 grams of protein per day. This is why I encourage aiming for at least 20 grams of protein per meal to meet this very minimum recommendation.
How to fix it:
- Add protein-rich foods like eggs, Greek yogurt, cottage cheese, protein powder, or edamame. Increase your awareness of protein content of foods and do a little bit more planning.
- If you love sweet breakfasts, try blending protein powder into smoothies or stirring it into oatmeal or pancake batter. Or, topping pancakes with Greek yogurt and maple syrup.
For more ideas, check out my 30+ Breakfasts with 30 Grams of Protein.
3. Drinking Your Breakfast (and Nothing Else)
Smoothies can be a quick and nutritious breakfast, but one reason they might not keep you full for long is that they’re already partially “digested” or broken down by the blender.
When you blend fruit, yogurt, or oats into a drink, you’re breaking down the fiber and structure of the food – the same process your body would normally do through chewing and digestion.
Because of that, smoothies tend to move through your stomach faster, which can lead to feeling hungry sooner compared to eating those same ingredients in whole form. You also miss the physical act of chewing, which signals fullness to your brain.
That doesn’t mean smoothies are bad, you may just need to be more strategic. Add protein (like Greek yogurt, protein powder, or milk), healthy fats (like nut butter or chia seeds), and fiber (like oats or flax) to slow digestion and help you stay satisfied longer.
Strategies to Try
- Add psyllium husk powder to increase the fiber content. Psyllium husk is also a thickener, too, so keep that in mind.
- Balance smoothies with fiber and protein (protein powder, nut butter, Greek yogurt, or seeds).
- Incorporate healthy fats like avocado, nut butters, flaxseed and/or chia seeds.
- Use milk alternatives with some protein (soy or dairy) rather than coconut or almond milk.
- Pair your smoothie with a high protein whole food like a hard-boiled egg or cheese stick, which takes a bit more time to break down.
- Eat your smoothie as a smoothie bowl, adding nuts and fruit on top which may slow down how fast the components are digested.
Some Delicious Smoothie Recipes to Try
4. Skipping Fiber
Fiber slows digestion, supports gut health, and helps you stay fuller longer. There are many “convenient” breakfast items that lack fiber, such as sugary cereals, refined white bread, muffins, donuts, bagels, and some pancake brands.
Are you someone who relies on grabbing something quick and easy in the morning? Here are some suggestions.
- Always, always, always read food labels! Quick convenience products can, in fact, be a part of a healthy breakfast – look for at least 3 grams of fiber per serving.
- Sprinkle chia seeds, flaxseeds, or hemp hearts on top of meals for a quick fiber boost.
- Choose fiber-rich carbs like oats, whole-grain bread, or fruit with skin (berries, apples, pears).
5. Too Much Sugar (Even in “Healthy” Foods)
Granola, yogurt, and smoothies can easily become sugar bombs – especially flavored varieties. Excess sugar can cause a spike-and-crash pattern that leaves you craving more food soon after.
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- Check out my list of High Protein and Fiber Breakfast Cereals, or, just skip the cereal altogether.
- Check labels for added sugars. Aim for under 10g per serving.
- Select a lower sugar yogurt with a lot of protein.
6. Skipping Breakfast Entirely (Whether You’re Actually Hungry or Not)
Intermittent fasting can work for some people, but if you find yourself starving or overeating later in the day, it might not be serving you. Skipping breakfast can lower energy and increase cravings, especially for busy moms constantly on the go.
Ask yourself: am I really hungry before lunch time? Do I tend to eat a lot more later in the day? Am I overeating at lunch and dinner because I skipped breakfast?
I see a lot of patients who struggle to lose weight but are only eating 1-2 meals per day. While this can definitely work for some, it might have the complete opposite effect for others!
What to do about it:
- Listen to your body – if you wake up hungry, eat something balanced. Add more to your breakfast instead of restrict.
- Keep grab-and-go options ready: overnight oats, protein muffins, hard-boiled eggs, or smoothie packs.
- Grab one of my portable high protein snack recommendations to hold you over until your next meal.
7. Forgetting Healthy Fats
Fat has been unfairly demonized as it plays a big role in satiety. If your breakfast leaves you hungry, you might be missing this key macronutrient!
Example combos:
- Eggs cooked in olive oil with whole-grain toast
- Smoothie with chia seeds or nut butter
- Yogurt parfait with walnuts and hemp hearts
My Top Well-Balanced Breakfasts
Small changes = big improvements in energy, focus, and satiety. These recipes were created by ME to ensure satiety and satisfaction while also aiming to increase overall protein and fiber intake. Most of these recipes have a good balance of calories, protein and fiber!
- Savory Quinoa Breakfast Bake -> breakfasts like this keep me the most full, even more so than overnight oats or oatmeal.
- High Protein Breakfast Burritos
- Berry Cheesecake Overnight Oats
- Savory Mediterranean Oatmeal
- Coconut Milk Quinoa Chia Bowl {Vegan}
- Easy Cottage Cheese Pumpkin Toast
- Yogurt Bowl Recipes
- High Protein and Fiber 21-Day Breakfast Challenge
If you find that breakfast is one of those meals you don’t have time for, I highly suggest breakfast meal prep! It’s easier than you would think: check out my Healthy Breakfast Meal Prep Ideas.
Let me know in the comments if any of these solutions have helped you sustain fullness for longer and increase energy – or even help with weight loss! Follow along for more healthy eating tips and recipes!