We all know that breakfast is the most important meal of the day, but sometimes, what we choose to eat in the morning can secretly zap our energy instead of boosting it. Ever feel like you’re still half-asleep by 10 a.m., even after eating? You might be making one of these common breakfast mistakes. Let’s look at five breakfast blunders that are draining your energy—and how to fix them.
Skipping Breakfast Entirely
Skipping breakfast might sound like a quick way to get going in the morning, but it often backfires. Without any fuel, your body and brain struggle to keep up, leaving you foggy, tired, and a little cranky. By lunchtime, you’re not just hungry; you’re starving, and you’ll likely reach for something sugary or greasy to get a fast energy boost—which won’t last. Eating even a small, healthy breakfast can help you feel alert and ready to take on the day.
Choosing Sugary Foods
Starting your day with a sugary muffin, pastry, or sweet cereal might give you a quick jolt, but that energy doesn’t stick around. Sugary foods cause a spike in blood sugar, which feels good for a little while but quickly leads to a crash. When your blood sugar crashes, your energy goes with it, and you’re left feeling tired and sluggish. Plus, sugar cravings come back even stronger, leading to a cycle of highs and lows.
Going for Just Coffee
For some people, a cup of coffee is the only thing on the breakfast menu. While coffee can help you feel awake, it doesn’t provide actual fuel. Drinking coffee on an empty stomach can make you feel jittery, anxious, and even more tired once the caffeine wears off. Without real food, coffee won’t keep you energized for long, and you might find yourself yawning by mid-morning. Adding a simple breakfast with fiber, healthy fats, and complex carbs can keep you awake and steady.
All Carbs, No Balance
Eating just a bagel, toast, or plain cereal might feel like a quick breakfast fix, but these foods are high in simple carbs. Simple carbs digest fast and give you a quick energy boost, but it doesn’t last. Without any protein, fiber, or healthy fats, your body burns through these carbs quickly, leaving you with a big energy drop. If you’re looking for steady energy, try balancing your breakfast with whole grains and something a little heartier, like nuts, seeds, or avocado.
Not Enough Protein and Fiber
Fiber and protein are two important things that many breakfasts are missing. Fiber keeps you full and helps your body release energy slowly, while protein is a powerhouse that supports focus and keeps you feeling steady. A breakfast without these leaves you at risk of feeling hungry and tired much sooner. A fiber-rich smoothie with spinach, berries, and chia seeds or some oats topped with almonds and fruit can go a long way to help keep you fueled
The Best Tip to Fix These Mistakes: Build a Balanced Breakfast
If you want lasting energy, go for a breakfast that has a good mix of complex carbs, healthy fats, and protein. Try whole-grain toast with avocado and a sprinkle of hemp seeds, a bowl of oats topped with fruit, nuts, and seeds, or a smoothie packed with leafy greens, almond butter, and berries. When you make sure to include different nutrients, you’ll keep your blood sugar steady and your energy levels up all morning.
By making these small changes to your breakfast, you’ll notice a big difference in how energized and focused you feel throughout the day. Give it a try—your body (and brain) will thank you!
Mike Thomas is a registered pharmacist and a Mayo Clinic-trained, board-certified health coach. He specializes in helping busy professionals overcome low energy, high stress, and chronic pain to reclaim their health and vitality.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.
Awesome article!