What Most Women Get Wrong About Breakfast (And How to Fix It)

One of the first things I notice when working with new clients? They’re either skipping breakfast entirely… or reaching for something quick and processed — think coffee and toast, a banana on the run, or a high processed sugary cereal that looks healthy.

It might feel like a time-saver in the moment, but here’s what usually happens next: By 10 or 11am, they’re wired, tired, and reaching for sugar or another caffeine hit — not because they’re lazy or lacking willpower, but because their blood sugar is on a rollercoaster.

The good news? It’s a simple fix. And it starts with a better-balanced breakfast.

The Blood Sugar Rollercoaster

When we eat high-carb, low-protein meals (think coffee + toast, cereal, or banana on-the-go), our blood glucose spikes quickly… and then crashes just as fast.

That crash triggers:

• Brain fog

• Sugar cravings

• Mood dips

• Fatigue

Your body thinks it’s in danger (hello, cortisol), and it craves quick energy to feel good again. Cue: biscuits, more coffee, or a “treat” — and the cycle repeats.

What Balanced Looks Like

The fix isn’t to go low-carb — it’s to balance your plate with:

• Protein to keep you full

• Fats to slow digestion

• Fibre to support gut health and satiety

• Smart carbs (like oats or berries) to fuel you without spiking blood sugar

This combo helps you feel calm, focused, and energised all morning.

Balanced Breakfast Ideas to Try

You don’t need fancy ingredients or lots of time. Start with one of these:

✅ Protein Porridge – Rolled oats cooked with protein powder or Greek yoghurt, topped with berries and nut butter

✅ Greek Yoghurt Bowl – Greek yoghurt, granola and fresh fruit

✅ Eggs & Toast – 3 boiled or scrambled eggs on seeded sourdough with avocado and greens

✅ Smoothie Upgrade – Add protein powder + nut butter + chia seeds for a balanced smoothie that will keep you full till lunch

✅ Overnight Oats – Oats, chia, protein powder, raspberries, and milk set in a jar overnight

✅ Cottage Cheese Bowl – A bed of cottage cheese topped with hardboiled eggs, avo and chilli oil

Want even more ideas? They’re all inside my Everyday Nourish Guide — your go-to for healthy swaps and fast meals that work for real life.

Small Steps Make Big Change

You don’t need to overhaul everything.Just start with breakfast. Balance it, and notice how your energy, cravings, and mood shift throughout the day.

Ready to feel more in control?

If you're struggling with energy dips, mood swings, or “hangry” mornings, I’d love to help.

Book a free discovery call with me to explore 1:1 coaching.