We’ve all heard it before.

Breakfast is the most important meal of the day but if you intermittent fast like me, your breakfast may be at noon.  

It’s breakfast, nevertheless.

What I eat when I break my fast generally sets the tone for the day.

Have you found that for yourself too?

What You Eat For Breakfast Matters

The types of food most people eat for breakfast are probably the last thing your body needs.

You need food rich in protein, good fats, and nutrients to get your day started right, not food that is going to spike your blood sugar and cause you to store fat.

Sure, you’re starving in the morning.

It’s natural to want to go for that quick refill, but while this food might fill you up, it most certainly doesn’t get you ready to take on the day.

If I start out with any of the 10 foods below I’ll usually crave cookies the rest of the day.

What about you?

Ten Foods Not To Eat For Breakfast

1. Pancakes, waffles, and french toast

Say it ain’t so.

Who doesn’t love a big, syrupy pancake breakfast in the morning?

Your body, that’s who.

Pancakes, waffles, and French toast are not good to have first thing in the morning.

All of those carbs and sugar are not the way you want to get your day going.

2. Pastries

Donuts, danishes, and other pastries are not your best friend in the morning.

Lots of sugar but little fiber makes for a rapid rise in blood sugar.

This is not how you want to start your day because it won’t be long before you have a sugar crash.

3. Bagels

Now we can’t even have a bagel and a schmear in the morning?

What is this world coming to?

Like the other pastries, bagels will give you that great big high, but a very quick low.

Before long you’ll be hungry for more, but you’ll also be bloated and possibly even constipated.

So just skip the bagel.

4. Breakfast Smoothies

Okay, not all breakfast smoothies are created equal.

There are some that are a good choice, but you want to stay away from ones made of just fruit.

Breakfast smoothies created with fruit juices, ice cream, chocolate syrups and powders, agave nectar, or non-organic peanut butter are not doing you any favors.

You need a breakfast smoothie that is going to be rich in nutrients with ingredients like a high-quality protein supplement, vegetables, chia seeds, flax seeds, and coconut milk.

5. Boxed Cereals

 The problem with most boxed cereals is they are loaded with sugar and artificial flavoring.

Cereals like Cinnamon Toast Crunch, Fruit Loops, Lucky Charms, and Honey Nut Cheerios are oats and wheat that are processed in a way that isn’t healthy for us and they contain a lot of sugar and preservatives.

If you stick with the organic cereals and ones with a few ingredients (without sugar at the top of the list), then you’re doing better, but not the best.

6. Muffins

AKA mini cakes.

Usually packed with artificial sweeteners and processed ingredients, these yummy foods will cause a spike in your blood sugar like many of their other pastry-like counterparts.

If you can’t do without your muffin then make your own high-protein muffin with coconut flour or almond flour.

You can also add a scoop of protein or collagen to the mix to make it healthier.

7. Granola Bars

Granola bars are another food that unless you make yourself you probably want to avoid.

Store-bought granola bars might seem healthy, but they are often filled with bad fats and unhealthy sugars.

8. Yogurt

The dairy in yogurt is not a good way to start your day.

It triggers the release of mucus from your body which can result in a phlegmy cough and runny nose.

Most yogurt is full of sugar with the exception of plain Greek Yogurt.

9. Toast

There just are not enough nutrients to make this a good breakfast food and a way to start your day.

If you truly cannot do without toast, then opt for a gluten-free option for your bread, and be sure to eat it with protein.

10. Pre-Packaged Instant Oatmeal

This highly processed version of oatmeal is packed with added sugar and flavoring and almost no fiber to get your day started right.

Opt for rolled oats or steel-cut oats the next time you want oatmeal for breakfast.

Add a scoop of protein to make it even better for you.

What Should You Eat For Breakfast?

Here are 8 foods better than the 10 above that will help you stay full longer, fuel your body, and not make your blood sugar spike.

1. Oatmeal

Opt for plain old-fashioned oats instead of instant oats.

Add a scoop of protein, your choice of toppings such as fresh berries, nuts, and a drizzle of honey for a nutritious and filling breakfast.

My favorite protein: Isagenix IsaPro Supplement (use code 41X0JV4 for 10% off)

2. Greek Yogurt

Greek yogurt is rich in protein and probiotics. Pair it with some almonds and sliced fruit for added flavor and texture.

3. Eggs

Eggs are a great source of protein and can be prepared in various ways, like scrambled, poached, or in an omelet. Add vegetables for extra nutrients.

4. Avocado Toast

Spread ripe avocado on whole-grain toast and top it with a sprinkle of salt, pepper, and red pepper flakes for a healthy and satisfying breakfast.

5. Protein Shake

A protein shake can be a convenient and nutritious choice, providing a quick source of high-quality protein, which supports muscle health and keeps you satisfied.

My meal replacement shake: Isagenix Isalean Shake (use code 41X0JV4 for 10% off)

6. Chia Pudding

Mix chia seeds with your preferred milk (such as almond, coconut, or dairy milk) and let it sit overnight. In the morning, top it with fruits and a touch of honey.

7. Breakfast Burrito

Fill a whole-grain tortilla with scrambled eggs, black beans, vegetables, and a sprinkle of cheese for a protein-packed breakfast.

8. Quinoa Bowl

Cook quinoa and top it with roasted vegetables, a poached egg, and a drizzle of olive oil for a hearty and nutrient-rich morning meal.

You Could Intermittent Fast

If you don’t feel hungry when you wake up you could skip breakfast.

I know that sounds crazy since most of us have been told you must eat breakfast to be healthy.

Did you know this may not actually be true for most people?

Whenever you Break Your Fast…eat something healthy so you don’t crash shortly after.

Read most about fasting here

Bottom Line

The idea is to stay away from high-carb sugary foods for breakfast.

Generally speaking, high-carb foods won’t give you the energy you need to make it through the morning much less to your next meal.

Most people will do well with a combination of protein, fat, and carbs.

What’s Your Favorite Breakfast Food?

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