"I have a love-hate relationship with social media, especially TikTok. Most of the time, I’m just doom scrolling and filling my brain with mindless videos or random bits of knowledge. But every once in a while, I stumble across something that leaves me genuinely curious and wanting to learn more. Recently, I came across several videos claiming that the first thing you eat in the morning determines what you crave throughout the day. The videos showed people eating a handful of spinach to start their day, poking fun at the idea, but I couldn’t help but wonder if there was any science behind it or if it actually worked.
Did I take it literally and believe that if I ate spinach first thing in the morning, I’d crave spinach all day? No. But I was curious if there was a connection between eating a well-balanced breakfast (protein, healthy fat, fiber, and complex carbohydrates) and craving other well-balanced meals versus eating something sweeter and less balanced and craving similar foods throughout the day. So, I decided to try a little experiment of my own.
READ: 11 High-Protein Breakfasts That Don’t Include Eggs
My Experiment: Putting Breakfast to the Test
To see if there was any truth to the idea that your first meal influences your cravings for the rest of the day, I decided to do a simple, week-long experiment. I split the week into three phases: sweeter, less balanced breakfasts; well-balanced, nutrient-dense meals; and a final day where I combined both approaches.
Days One-Three: Sweeter, Less Balanced Breakfasts
For the first three days, I ate breakfasts that were higher in sugar and carbs with minimal protein and healthy fats.
- Day One: Chocolate chip pancakes with fruit.
- Day Two: A fruit smoothie made with banana, blueberries, spinach, and almond milk.
- Day Three: A protein bar as I was rushing out the door.
I quickly noticed that while these meals gave me an initial energy boost, they left me feeling hungry much sooner than expected. I found myself taking more trips to the fridge and pantry, craving not just sweets but snacks in general.
Days Four-Six: Well-Balanced, Nutrient-Dense Breakfasts
For the next three days, I focused on eating protein-rich, balanced meals to see if the claims about curbing cravings and providing steady energy held true.
- Day Four: A turkey sausage, mushroom, and cheese omelet with roasted sweet potatoes on the side
- Day Five: Oatmeal topped with chia seeds, nut butter, and apple.
- Day Six: Scrambled eggs with a side of turkey bacon and avocado on whole grain toast.
I immediately noticed a difference when I wasn’t starving by 10 a.m. Not only did I feel fuller for longer, but my energy was also more consistent, and I didn’t experience as many cravings as I did at the beginning of the week.
Day Seven: A Combined Approach
On the final day, I decided to mix things up by combining something sweeter with a nutrient-dense, protein-packed meal. I made a breakfast bowl with eggs, ground turkey, and sweet potatoes with a fruit smoothie on the side. This combination offered the best of both worlds. I enjoyed something sweet without feeling the sugar crash and cravings that usually followed. I genuinely felt more satisfied overall.
READ: What Actually Happens to Your Body When You Skip Breakfast
Understanding Breakfast Nutrition: The Science Behind It
I wanted to better understand the science behind both the original claims and my own observations during my “experiment.” What I discovered is that the makeup of your breakfast has a significant impact—not just on energy levels, cravings, and hunger control but also on blood sugar regulation and even your mood.
Blood Sugar Regulation
Starting your day with a nutrient-dense breakfast—one that’s rich in protein, healthy fats, and complex carbohydrates—helps stabilize blood sugar levels, leading to sustained energy and reduced hunger. On the flip side, consuming a high-sugar or refined carbohydrate breakfast can cause a rapid blood sugar spike followed by a crash, often resulting in increased cravings and fluctuating energy levels throughout the day. To maintain stable blood sugar levels, experts recommend aiming for 15 to 40 grams of protein in all meals, but especially in the morning.
The Role of Fiber
Adding fiber-rich foods to your breakfast is another simple but powerful way to keep you feeling satisfied and energized well into the day. Not only does fiber help slow down digestion—which plays a big role in maintaining stable blood sugar levels—but it also supports healthy digestion overall. That means you’re less likely to experience those mid-morning energy crashes or sudden cravings that often lead to reaching for whatever snack is nearby. Think of it as giving your body a steady, reliable fuel source.
Healthy Fats and Complex Carbohydrates
Incorporating healthy fats and complex carbohydrates into your breakfast is key to setting yourself up for steady, lasting energy throughout the day. Healthy fats—like those found in avocados, nuts, seeds, and nut butters—not only help keep you full but also play a crucial role in absorbing fat-soluble vitamins (like A, D, E, and K), ensuring your body gets the most out of the nutrients you’re consuming. Pairing those fats with complex carbs provides a slow, steady release of energy instead of the quick spike and crash you might get from refined sugars or simple carbs.
Balanced Meals and Cognitive Function
Research consistently shows that a well-balanced breakfast does more than just support your physical health—it also has a significant impact on your brain function. The nutrients you consume first thing in the morning can directly influence cognitive performance, affecting everything from memory and concentration to problem-solving skills and mental clarity. When you fuel your body with a combination of protein, healthy fats, complex carbohydrates, and fiber, you’re providing your brain with a steady supply of glucose, its preferred energy source. This helps avoid the mental fog, sluggishness, or irritability that can creep in when blood sugar levels dip.
In fact, studies have linked eating a nutrient-dense breakfast to improved attention span, faster information processing, and even better academic or workplace performance. Skipping breakfast or opting for meals high in simple sugars can have the opposite effect, leading to spikes and crashes, which can trigger a wide range of mood shifts, from feelings of nervousness and anxiety to irritability, frustration, and even bouts of anger or sadness.
Tips for Making Breakfast Work For You
Understanding the science is one thing, but applying it to daily life is another. Here are some practical tips to optimize your breakfast:
- Combine Macronutrients: Aim for a mix of protein, healthy fats, and complex carbohydrates in your breakfast. For example, pair oatmeal (a complex carb) with nuts (healthy fats) and Greek yogurt (protein).
- Enhance Sweet Breakfasts: If you enjoy sweeter options like smoothies or pancakes, boost their nutritional profile by adding protein powder, chia seeds, or nut butter. This addition balances the meal and promotes satiety.
- Plan Ahead: Prepare breakfast components in advance, such as overnight oats or pre-portioned smoothie ingredients, to ensure a balanced meal even on busy mornings.
- Stay Hydrated: Drinking water in the morning aids in digestion and can help control appetite.
Sure, breakfast sets the tone for your day—but carrying those same principles into all your meals and snacks is what really keeps your energy steady and your appetite in check. When you focus on eating regular, nutrient-packed meals, you’re less likely to get overly hungry or find yourself reaching for something that doesn’t serve you. By keeping things balanced throughout the day, you’re not just supporting your health—you’re building habits that actually stick and help you feel your best long-term.
READ: Wellness Habits I’m Letting Go of in My 30s
Leanna Julius, Contributing Writer
Leanna is a long-time reader turned contributing writer for The Everygirl. She specializes in wellness and lifestyle content and strives to help others be their happiest and healthiest by sharing sustainable and simple life-approved tips and tricks.