As the Start TODAY dietitian, I frequently receive questions from our app users on coaching calls about how to stop cravings and brain fog in the second half of the day. Believe it or not, those cravings are set in motion first thing in the morning with what you chose to eat — or not eat.
Though all meals are important, choosing the right balance of foods at breakfast sets you up for success throughout the day. Too many people settle for a small piece of toast, a banana, or a cup of coffee, thinking they’re being “good” by not eating too much.
But in reality, eating 200 calories or less is a snack, not a meal, and skimping on breakfast can lead to low energy, poor concentration and constant cravings later in the day.
Dietitian Tip of the Day: Aim for 350-600 Calories at Breakfast
For most active adults, breakfast should make up around 25-30% of your daily calories, but everyone has a different calorie range. I would recommend aiming to have at least 350-600 calories at breakfast, but some people need even more.
The Start TODAY app features a variety of healthy breakfasts that fall within a healthy calorie range, as well as meal plans that ensure you eat a balance of macros and calories throughout the day.
Research suggests metabolism is highest in the morning and eating a bigger breakfast may be more beneficial to health than a high-calorie dinner.
Why It Matters
The amount and quality of calories you eat at breakfast can play a major role in how you feel for the rest of the day. A high-carb, low-protein breakfast like a plain bagel or sugar muffin may give you a quick energy spike, followed by a blood sugar crash and afternoon cravings.
Instead, aim for a balanced plate that includes:
- Complex carbohydrates, like oats, whole-grain toast, fruit or veggies, to provide energy and fiber.
- Protein, like Greek yogurt, cottage cheese, eggs, beans, tofu, poultry or fish, to support satiety.
- Healthy fats, like avocado, seeds or nuts, to keep you full longer.
How to Get Started
Here are some meal suggestions that have the right balance of nutrients and ample calories. You can find all these recipes and more in the Start TODAY app.
Oatmeal Bowl
Oatmeal made with milk, topped with seeds, berries, and nut butter. Some similar Start TODAY app recipes include: Tiramisu Overnight Oats, Anti-Inflammatory Oatmeal Bowl and Apple Pie Muesli.
Greek Yogurt Bowl
A Greek yogurt bowl with fruit and additional toppings, like nuts, seeds or even a few chocolate chips. My go-to is this Magic Shell Strawberry Yogurt Cup from the Start TODAY app because it has protein from the yogurt, antioxidants and fiber from the berries, and a hint of dark chocolate.
Eggs
Eggs are an accessible, versatile and easy-to-cook protein. The Egg & Avocado Breakfast Sandwich from the Start TODAY app is a simple combination of scrambled eggs with peppers, topped with mashed avocado on a whole-wheat English muffin.
Bottom line: Don’t be afraid to eat a bigger breakfast. Starting your day with a satisfying meal in the 350–500 calorie range helps regulate hunger throughout the day so you can reduce mindless snacking and curb cravings, once and for all.
Check out the Start TODAY app for more healthy recipe ideas for breakfast, lunch, dinner and snacks, with exact calorie counts to help you hit your goals.
This article originally appeared on TODAY.com. More articles from TODAY:
