What Should You Eat For Breakfast?

By Jordan Rhea

Depending on how much time you have, whether eggs give you the ick or if you even feel hungry in the morning, your breakfast may be the most inconsistent part of your day. But it’s also one of the most powerful levers you have for improving your energy, mood, digestion and blood sugar regulation — especially as a woman with a full plate.

Through experience, clinical training and deep dives into the research, I can confidently say: women should always have a plan for breakfast. Not in a rigid, perfectionist way — but in a thoughtful and nourishing way.

This post is here to break it all down for you. You'll leave with both context and a few doable options to work into next week.

BREAKFAST IS YOUR SUPERPOWER

A balanced breakfast will do more for your energy and metabolism than a latte ever could. Sorry not sorry.

Let’s talk physiology...
When you start your day with a protein-forward, nutrient-dense meal... you activate your muscle protein synthesis, stabilize your blood sugar and feed the neurotransmitters that help you feel alert and balanced.

HERE'S WHAT THAT COULD LOOK LIKE

— Protein: 25–35g is ideal. This fuels your muscles and supports satiety hormones like leptin and peptide YY. (Yesss, you’ll actually stay full until lunch.)

— Healthy fat: Think ghee, coconut oil, avocado or egg yolks. These support cognitive function, hormone production and help you absorb fat-soluble vitamins (A, D, E, and K).

— Fiber: Found in vegetables, low-glycemic fruits and certain grains or tubers, fiber supports digestive function and slows down the absorption of glucose into the bloodstream — major key for blood sugar regulation.

NOTE FOR CONSIDERATION

Meal replacement beverages are frequently promoted as part of a reduced-calorie diet for weight loss and weight management. However, when compared with solid foods, beverages elicit a weaker satiety effect, reduced dietary compensation, and greater subsequent energy intake, possibly due to the faster digestive and absorptive rates of beverages. [...] the evidence supports the inclusion of solid foods at breakfast to elicit improvements in appetite control and satiety.

Gwin, J. A., & Leidy, H. J. (2018). A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management.(Bethesda, Md.), 9(6), 717–725.

APPROACHING BREAKFAST IF YOU'RE NOT THAT INTO IT

Look — not everyone wakes up ravenous. That’s okay. But if you're not eating because you're skipping meals unintentionally, stressed af or trying to ‘save’ calories for later, your body might be running on stress hormones like cortisol. That’s not sustainable.

NOT HUNGRY IN THE MORNING?

When a client tells me this, my first thought is why?

Common culprits include:

— Eating too late at night (past 9 PM)

— Dysregulated cortisol patterns

— Poor sleep

— Sluggish digestion or liver detox pathways

If any of those resonate, address them gently. Appetite is a sign of health. The goal isn’t to force food down — but to restore your morning hunger cue through lifestyle and rhythm.

NO TIME TO EAT IN THE MORNING?

Ask yourself: Is it that you don’t have time? Or that you haven’t made it a priority yet?

Try these reframes:

— Do I have time to feel exhausted and foggy by 2PM?

— Do I have time to crash emotionally after coffee wears off?

— Do I have time to be reactive instead of steady?

You’re worth the 10–15 minutes it takes to prep a smoothie, heat up a pre-made breakfast bowl or eat something with intention. You don’t have to go all out for breakfast. But you do have to apply yourself.

WHAT SHOULD YOU ACTUALLY EAT FOR BREAKFAST?

THE SHORT ANSWER

Whatever satiates you, not ruins you. And whatever you’ll actually make time for.

You don’t need the most aesthetic breakfast on Instagram — you need a blood-sugar-stabilizing, digestion-supporting, protein-packed meal that keeps you grounded and energized.

Don’t try to overhaul everything in a weekend. Instead:

— Identify 2–3 go-to meals you like

— Batch the components on Sunday or Monday

— Rotate and remix

This is about structure and creating what works for you, not replicating someone else’s routine. Every time you prep breakfast, you’re reinforcing a commitment to yourself.

MAKE TIME TO MAP & PREP

No need to overcomplicate this.

Ask yourself:

— Do I have time on Monday, Wednesday, and Friday to cook?

— Can I make enough for the next day, too?

— If I only prep once a week, what will carry me through?

Here's a few quick-starters:

— Pre-blend smoothie bags (freeze ingredients in ziplocks, dump + blend)

— Make 3–5 jars of overnight oats with protein and fiber (ie: collagen + chia)

— Bake a sheet of breakfast sausage patties and sweet potato wedges

— Store chopped fruit or veggies in glass containers for quick grabs

— Consider a nutrient-dense drizzle like tahini or a topping like hummus to top a vegetable hash

— Make your own waffles (see Rheacipe here) and freeze them if needed

YOU GOT THIS

Your body needs fuel to focus, to perform, to feel regulated.
Let it be simple. Let it be balanced. Let it work for you.

Want more notes?

Watch What Should You Really Eat for Breakfast on YouTube.

If you’re tired of starting over every Monday and ready for advise from a practitioner — check out the Fine Diet Review session details. I'll guide you through a functional assessment and deliver 10 focus areas across your diet, lifestyle and supplementation needs (if applicable).

Learn what nutrition could look like for your body, your goals and your schedule. Together we’ll build a nourishment strategy that isn’t random or reactive.

WHAT THE ACTUAL SUPP?™

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