Why Breakfast Matters More Than You Think (For Energy, Hormones & Weight Balance)
Why Breakfast Is Often the Missing Piece
I can’t believe that I’m sharing this or that anyone would even care.
Yet — here goes 🙈
So many of the struggles I see with weight gain, low energy, cravings, hormones, blood sugar, and even mood can be traced back to one deceptively simple place:
Breakfast.
It’s often rushed, skipped, treated like an afterthought — and sometimes overthought.
Common Breakfast Mistakes I See All the Time
Some of the most common breakfast patterns I see include:
- Skipping breakfast entirely
- Not planning or making time for it
- Not enough protein
- Way too much protein
- Not enough variety (eating the same thing day in and day out)
- Being too fussy or rigid instead of tuning in to what your body actually needs
To those of you who say you hate breakfast or just aren’t hungry in the morning — that’s not quite what I mean by tuning in.
How Skipping Breakfast Affects Cravings, Energy & Weight
Skipping breakfast often creates a vicious cycle:
Skip breakfast → cravings later in the day → overeating → little appetite the next morning
If you’re a die-hard breakfast hater, you don’t have to eat like me.
Just try eating something balanced — containing quality protein, healthy fat, and nutrient-dense foods — and pay attention to what changes:
- Cravings
- Energy levels
- Mood
- Digestion
- Evening eating patterns
Your body gives you feedback every single day.
What a Balanced Breakfast Can Look Like (Real-Life Examples)
I’m sharing what I ate for breakfast last week.
In each description, you’ll notice I list the protein first.
Monday
- 2 eggs
- Buttered sourdough
- Green juice with kefir and flax oil mixed in (see Green juice recipe below)
- ½ avocado with sea salt
Tuesday:
- Mixed nuts and seeds
- Green juice
- Rolled oats
- Chopped figs (any dried or fresh fruit works)
- Flax oil
- Kefir
- Ground flax and chia seeds
- I call this recipe Lazy Granola (scroll down for the recipe)
Wednesday:
- 2 soft-boiled eggs
- Buttered sourdough
- Avocado, tomato
- Green juice
Thursday
- Full-fat plain yogurt (flavoured with maple syrup and natural vanilla)
- Flax oil
- Kefir
- Ground flax and chia
- ½ grapefruit
- I call this recipe Yogurt All Dressed (scroll down for the recipe)
Friday:
- 2 poached eggs
- Buttered sourdough
- Small salad with dressing
- Pineapple
Saturday:
- Cheese
- Vegetable soup (Hearty Minestrone scroll down for the recipe)
- Wholegrain crackers
Sunday:
- Full-fat plain yogurt (flavoured with maple syrup and natural vanilla)
- Chopped green apple
- Flax oil
- Kefir
- Ground flax and chia
- Green juice
Why Practical Breakfast Strategies Matter
One thing I’ve learned — both as a student and as a coach — is that practical, real-life strategies help.
It’s one thing to know that breakfast is important.
It’s another to actually test it out for yourself.
Your body is talking to you every day in the form of:
- Cravings
- Energy crashes
- Hormone imbalances
- Weight gain
Your food is your fuel. Make every bite count.
Kim
xo
Feeling Stuck or Unsure?
If you’re feeling stuck, overwhelmed, or unsure how to fuel yourself in a way that truly supports your body — and not just the latest food trend — you don’t have to figure it out alone.
I offer a free, no-strings-attached discovery call where we talk about you, your challenges, and whether working together would make sense.
👉 Book your free discovery call HERE
Green juice
This recipe makes about 2 L of juice and will keep for five days to a week in the fridge. I love this juice to fill in the gaps when I’m on the run (i.e. when I don’t have the time to prep veggies or greens.) I’m calling this juice but I strongly recommend using a blender to make it to avoid losing precious fibre.
Makes about 12 (6 ounce) portions
Equipment
- high-powered blender
Ingredients
- 2.5 cups frozen or fresh pineapple
- 2 green apples cored and chopped with skin on
- 2 cups of organic spinach
- 2 branches of celery chopped
- 1 bunch of parsley or coriander including the stems chopped
- 1/2 English cucumber with skin on chopped
- 3 cups water or juice
- juice of one lemon
- 2 tbsp raw unpasteurized honey or maple syrup
Instructions
- Wash and chop ingredients.
- Blend (in batches if you have to)
- Mix well and store in the fridge.
- The juice may separate in the fridge, shake well before serving.
Notes
Taste your finished juice and add more honey or maple syrup if needed.
⭐This green juice freezes well. Make a large batch and store in the freezer.
Yogourt, All Dressed
This quick easy breakfast will sustain and nourish you and it comes together in minutes. Select plain, organic and full fat yogurt. Full fat yogurt provides great protein, healthy fat and beneficial bacteria to support digestion and the immune system. Chia and ground flax provide added fiber to support cardiovascular health, stabilize blood sugar and aid detoxification. Kefir contains several different strains of beneficial bacteria to provides an added boost of probiotics. Mango, papaya and pineapple all provide nutrients and great enzymes to support digestion.Makes one portion
Ingredients
- 170-200 g yogurt select plain, full fat, preferably organic
- ¼ cup kefir select plain, unflavoured
- 1-2 tbsp rolled oats you can substitute for rolled rye or rolled spelt
- 1 tbsp of chia seeds
- 1 tbsp ground flax
- 1-2 tbsp flax oil select organic, cold pressed from the refrigerated section
- fruit
- natural vanilla extract, raw honey or maple syrup Optional but delicious
Instructions
- Defrost fruit if using frozen. Chop fruit into bite-sized pieces.
- Combine all ingredients and enjoy.
Lazy Granola
This quick easy breakfast comes together in minutes and packs a ton of goodness. The nuts and seeds provide nutrients, great protein as well as healthy fats to sustain you until lunch time. The kefir provides beneficial bacteria to support gut and immune system health. The chia and ground flax provide added fiber that is crucial for detoxification, blood sugar control and is a prebiotic. The fruit provides great flavour, fiber, nutrients and antioxidants. If you feel like you need an added little bit of sweetness, select a natural sweetener such as maple syrup or raw honey.
Ingredients
- 1/3 cup raw nuts and seeds about 60g (mix it up and keep rotating different types of nuts and seeds)
- 1/4 cup kefir select plain, unflavoured
- 1 tbsp chia seeds
- 1 tsp ground flax or psyllium
- 1-2 tbsp flax oil select organic, cold pressed from the refrigerated section
- 1-2 tbsp rolled oats spelt or rye
- fruit
- raw honey or maple syrup, a few drops of natural vanilla. Optional but delicious
Instructions
- Combine all of the ingredients and enjoy
Hearty minestrone with a silky sweet potato base
This delicious soup is a great way to get in plenty of different varieties of vegetables. The vegetables here are only a guide. Feel free to substitute with whatever is plentiful and in season. Always make this soup in large quantities and freeze for a quick easy breakfast, lunch or side
Equipment
- 1 large soup pot
- 1 medium soup pot
- 1 wand or immersion blender
Ingredients
- 6 tbsp olive oil
- 1 cup chopped onion
- 6 cloves of garlic chopped fine
- 1 thumb-sized piece of fresh ginger chopped fine or grated
- 1 cup chopped carrot
- 1 cup chopped turnip or kohlrabi, celeriac, leek …
- 1 cup chopped celery
- 2 cups chopped green cabbage
- 2 cups chopped leafy greens ex. kale, spinach, parsley, chard, collard greens…
- 1 cup of dark green vegetable ex. broccoli, green beans, zucchini…
- 1 can of tomatoes 796 ml
- 1 large sweet potato peeled and roughly chopped
- 3 L good quality chicken broth
- 2 cups good quality chicken broth
- 3 tablespoons of nutritional yeast
- 1 tablespoon of brown sugar
- 2 teaspoons sea salt
- 10-12 grinds of pepper
- 1 teaspoon dried oregano
- ½ teaspoon chilli flakes
Instructions
- In a medium sized soup pot, add 2 cups of broth and the pieces of sweet potato and bring to a boil.
- In a separate large soup pot, add all of the vegetables, except the leafy greens and the dark green vegetables.
- Add the olive oil and heat vegetables through until the colours brighten (5-10 minutes)
- Add 3L of broth, sea salt, pepper, nutritional yeast, oregano and the chili flakes and bring to a gentle simmer for 15- 20 minutes.
- Once the sweet potatoes are tender, add the canned tomatoes and the brown sugar and boil again for 5-10 minutes.
- Using a hand or wand blender, carefully blend sweet potato and tomato mixture until it is very smooth.
- Once the veggies in the large soup pot are tender, add in the blended tomato mixture. Turn down the heat and allow the soup to simmer gently.
- Adjust the seasonings adding more salt or brown sugar or seasonings. You can also add more broth if you would like a thinner soup.
- Add the dark green vegetables and cook for a few minutes until just tender, add the leafy greens last.
Notes
This soup will keep for 5 days in the fridge and for several months in the freezer, pair it with any protein for a quick easy lunch.
