Let’s Talk Breakfast ☀️
This week, we’re talking about breakfast—and if you know me, you know this is my favorite meal of the day.
There are a few reasons for that:
The food options are elite.
Breakfast is one of the easiest meals to make either savory or sweet (or a combo of both).
I wake up hungry, so this is the meal I look forward to the most.
A solid breakfast gives me noticeable energy for workouts and daily movement.
Starting the day with a satisfying meal sets the tone for my hunger, energy, and food choices the rest of the day.
That said, breakfast doesn’t have to look the same for everyone—and it doesn’t have to happen the second you wake up.
Do You Have to Eat Right When You Wake Up?
No. Everyone’s hunger cues are different.
Some people wake up ravenous, while others need a little time before food sounds good. Both are completely normal. What does matter is eating within the morning window once hunger shows up, rather than pushing it off for hours and running on coffee alone.
Eating in the morning helps:
Stabilize blood sugar
Support steady energy and focus
Reduce the “starving by noon” feeling that often leads to overeating later
Support metabolism and overall intake consistency
Think of breakfast less as a rule and more as a tool to support your day.
Why Balance Matters at Breakfast
A balanced breakfast can make a huge difference in how you feel physically and mentally.
Protein helps with fullness and muscle repair.
Carbohydrates support energy, brain function, and workouts.
Fats help with satisfaction and staying full longer.
When breakfast is too low in protein or too carb-heavy on its own, energy tends to spike and crash. When it’s balanced, hunger and energy stay much more even through the morning.
Adjusting Breakfast Based on Your Training Time
Your breakfast doesn’t have to look the same every day—it should support your schedule.
If you train early in the morning:
Focus on easily digestible carbs with a little protein pre-workout
Examples: oatmeal + berries, toast + banana, half a protein waffle, yogurt + fruit
After training, prioritize a more complete meal with protein, carbs, and fats to support recovery
If you train later in the day or not at all:
Aim for a protein-forward breakfast with balanced carbs and fats
This helps keep you full, energized, and less snacky mid-morning
There’s no “perfect” ratio—just patterns that support your energy and recovery.
Breakfast Foods That Work Well
Here are some staple breakfast options you can mix and match based on preference, time, and appetite:
Eggs
Turkey bacon or chicken sausage
Greek yogurt
Cottage cheese
Oats
Toast or English muffins
Bananas
Berries
Dates
Peanut butter or nut butter
Avocado
Protein waffles or pancakes
Smoothies (especially when paired with protein)
You don’t need to eat all of these at once—just aim to build meals that feel satisfying, balanced, and realistic for your life.
Example Breakfast Combos (Mix & Match Friendly)
🏋️♀️ Early Morning Training Options
Easy to digest, energy-focused, low stress on the stomach
Toast + banana + small protein shake
Greek yogurt + berries + drizzle of honey
Protein waffle or pancake + fruit
Smoothie: banana, frozen berries, protein powder, milk or almond milk
Tip: Keep this simple and carb-forward. You can always eat a larger, more complete meal after your workout.
🍳 Post-Workout Breakfasts
Recovery-focused with protein, carbs, and fats
Eggs + toast + avocado + fruit
Greek yogurt bowl with berries, peanut butter, and granola
Protein pancakes or waffles topped with yogurt and fruit
Cottage cheese + toast + berries + nut butter
☀️ Non-Training or Later Training Days
Protein-forward to support fullness and steady energy
Egg scramble with veggies + toast or potatoes
Cottage cheese bowl with berries, dates, and nut butter
Greek yogurt parfait with fruit, seeds, and granola
Smoothie with protein powder, fruit, and a fat source (nut butter or chia seeds)
⏱ Quick & Low-Effort Options
When time is short but fueling still matters
Protein bar + fruit
Hard-boiled eggs + toast
Greek yogurt cup + banana
Overnight oats with protein powder and berries
The Fit by MDW Takeaway
Breakfast isn’t about being perfect or following rigid rules. It’s about:
Listening to hunger cues
Supporting energy and workouts
Building meals that keep you satisfied
Creating consistency without stress
Whether breakfast is your biggest meal of the day or something lighter that gets you going, the goal is the same: fuel your body in a way that helps you feel your best.
What is your go-to breakfast meal? Share in the comments below!