Mornings can be rough. Maybe you’re not hungry when you wake up, you’re not sure what to eat, or you fall into the trap of eating the same thing over and over until boredom sets in. Or maybe you’re just too busy to make a healthy meal happen.
So, why are we talking about breakfast?
Because when it comes to fueling your body for the day ahead, breakfast matters. Research shows that people who eat breakfast tend to have better concentration, improved weight management, and a reduced likelihood of overeating later in the day. They also tend to have healthier cholesterol levels than those who skip it.
But where do you even start?
Here are five simple ways to make breakfast a consistent, healthy habit:
1. Just Start.
The hardest part of any new habit is getting started. If you don’t usually eat breakfast or rely on highly processed foods (like sweetened cereals or pastries), take small steps toward better choices. Grab-and-go options like a piece of fruit, Greek yogurt, or a hard-boiled egg are easy ways to begin. Not hungry first thing? Start with a small bite and add a balanced mid-morning snack later.
2. Prep Ahead.
Busy mornings? No problem. Set yourself up for success by prepping some easy, nutritious breakfasts in advance. Here are a few favorites that you can make ahead of time:
- Egg Muffins
- Double Chocolate Overnight Oats
- 4-Ingredient Protein Pancakes
3. Think Beyond Cereal.
Who says breakfast has to be traditional? Some of the best morning meals come from leftovers—like last night’s roasted chicken with eggs and spinach. One of our go-to breakfasts? Leftover meatloaf muffins, sautéed spinach, berries, and a hard-boiled egg. Get creative and keep it interesting!
More importantly, prioritizing a high-protein breakfast can set you up for better energy and focus throughout the day. A meal rich in protein—such as eggs, lean meats, Greek yogurt, or cottage cheese—helps stabilize blood sugar levels and prevents the mid-morning energy crashes caused by carb-heavy breakfasts. Starting your day with sufficient protein also reduces cravings, keeps you full longer, and minimizes the glucose rollercoaster that can lead to irritability, sluggishness, and overeating later in the day. By choosing protein-packed meals, you’re fueling your body for sustained performance and improved metabolic health.
4. Pack It & Take It.
If mornings are too rushed to sit down for breakfast, take it with you. Grab prepped meals or portable snacks so you’re not skipping altogether. Write down a few go-to options and gradually add more variety to keep things fresh.
5. Change Gradually.
Building a new habit doesn’t mean perfection. If breakfast isn’t currently part of your routine, start small. Try eating a healthy breakfast two days a week, then increase to three. Over time, make it a goal to fuel your body every morningwith balanced, nutrient-dense foods.
Need an accountability partner to help make breakfast part of your healthy routine? We’ve got you! Let’s build better habits together—book a free intro at CrossFit RisingStar today!
