The Breakfast Blueprint
What you eat for breakfast will make the rest of your day easier or harder. It’s the first thing you put in your body, impacting how you feel, think, and perform all day. The bar is already set so low. Most people are reaching for sugary cereal, donuts, pancakes, Eggo waffles, toast, or store-bought muffins. It won’t take much to raise the bar, and I’ll show you how. Get ready to start your day ahead of the pack with better energy, sharper focus, and steadier moods, while everyone else plays catch-up.
Should I Eat Breakfast?
Yes. If you want to feel good, stay full, and make healthier choices throughout the day, eat breakfast. It sets you up for success by giving your body key nutrients early, so you don’t have to stress about making up for them later. It also keeps you full longer, preventing mindless snacking and overeating.
A healthy breakfast builds momentum. When I start my day with something nutritious, it makes every choice after that easier.
When I skip breakfast, I crash at noon, feel hungrier, and have less willpower to make healthy choices. It’s easier to grab something quick and easy, like chips or candy. If you're fasting or not hungry in the morning, that’s fine. But when you eat your first meal, make it substantial and healthy.
As for timing, eat when you’re hungry or when it fits your schedule. You don’t have to force down food the moment you wake up.
Make Protein the Main Focus
Protein is the MVP of breakfast. When you eat it, your body breaks it down into amino acids, tiny building blocks that support essential functions such as:
Muscle Repair and Growth 💪 If you work out in the morning, protein helps your muscles recover faster. This means less soreness and more strength for everything you do, whether it's lifting weights, climbing stairs, or carrying groceries.
Immune System Support ⚔️ A strong immune system keeps you from feeling sluggish or getting sick. Instead of battling fatigue or a cold, you’ll have the energy to focus on your day.
Hormone Balance 🧬 Struggle with afternoon crashes or mood swings? Protein supports hormone balance, helping to stabilize energy and mood levels. No more mid-day crash or brain fog that makes it hard to focus or stay motivated.
Brain Health 🧠 Protein fuels neurotransmitters that improve memory and concentration. Whether it’s work, school, or daily tasks, you’ll think faster, remember more, and make better decisions.
By making protein a priority in the morning, you’re giving your body the foundation it needs to perform at its best, both mentally and physically.
My Favorite Protein Breakfast Options
Eggs
Bacon
Chicken sausage
Leftover meats (steak, ground beef, salmon—great with eggs)
Whole milk / full-fat yogurt
Cheese (awesome with eggs)
Protein powder (mix with smoothies or oats)
Add Healthy Fats
You’ve been told your whole life that fat is “bad,” but that couldn’t be further from the truth. Like protein, healthy fats support better energy, sharper focus, balanced hormones, and fewer cravings. More surprisingly, fat plays a crucial role in brain development and function. Humans have relied on fats from animal and plants for centuries, fueling the body and mind. Our bodies are designed to thrive on it. Instead of cutting fat out, focus on choosing the right kinds to complement the foundation protein provides.
The right fats:
Saturated fats 🥚🧀 (from eggs, butter, cheese) give you steady energy, help build strong cells, and support brain function.
Monounsaturated fats 🥑🫒 (avocados, olive oil) lower inflammation and support heart health.
Omega-3s 🐟 (from fish, nuts) fight inflammation, boost brain health and support mood.
Will Fat Make You Gain Weight?
If fat was bad as they say for weight gain, I woud bed dead by now. Fat doesn’t make you fat, it helps you not overeat. It actually fills you up, opposed to low nutrient foods like chips, donuts, noodles, bread, and others. Even better, fats support hormones and metabolism, which help your body burn fat more efficiently. For more about fats, check out my other post here.
My Favorite Fat Breakfast Items
Avocado
Nut butters (peanut & almond)
Yogurt
Cheese
Almonds & walnuts
chia & flax seeds
Butter & coconut oil - ideal for cooking eggs
What about carbs?
The biggest carbohydrate I have for breakfast is often an apple. I’ve found that the foods I listed above are enough to fill me up. I tend to have more carbs at lunch and dinner instead. You can add carbs to your breakfast, but they shouldn’t be the priority on your plate. Pair them with healthy protein and fats for a balanced meal. If you opt for just carbs, like oatmeal, pancakes, or a muffin, you may feel full for an hour but will likely need to refuel soon after. This can lead to overeating because those foods don’t provide the lasting satiety that fats and proteins do. For more nutrients, stick to whole carb sources instead of processed ones.
Easy Swaps to Upgrade Your Breakfast
Donuts & coffee → Oat energy balls & coffee
Satisfy your sweet tooth with energy balls made from oats, dates, honey, cocoa powder, protein powder, nut butter, vanilla extract, and cinnamon. Make a batch and freeze them. Just as convenient as donuts, but healthier and packed with protein.
Boxed cereal → Hearty oatmeal
Cereal leaves you hungry fast and provides little nutrition. Try oats with whole milk, fruit, nut butter, honey, cinnamon, and protein powder. Way more filling, way more nutrients.
Toast with butter, sugar & cinnamon → Toast with peanut butter & 2 eggs
Just adding protein and fat makes this breakfast way more balanced and satisfying.
Frozen breakfast sandwich → Steak and eggs
Good idea, wrong execution. Avoid the additives and preservatives by meal prepping some steak and pairing it with fresh eggs for a cleaner meal.
Low-fat yogurt → Full-fat yogurt with granola & fruit
Full-fat yogurt has more nutrients and keeps you full longer. Add fruit and healthy granola for a perfect breakfast. Most granola at the store is packed with sugar, so read labels or make your own.
Now you have your new breakfast blueprint. Pack that plate with protein, healthy fats and whole sources of carbs if your’e feeling it. This little change at the start of your day will make your life easier. You might even start to get ahead, so don’t miss out on it.
One more thing - I’m developing an online course called The 7-Day Food Fix for Anxious 20-Somethings. My goal is to get this up and running by the end of June. If it’s not up by then, I give you full permission to insult and curse at me until I get the thang done. See ya next time.
