Do you know what you eat for breakfast affects your hunger levels throughout the day?

The best type of breakfast is one that is low in sugar, high in fiber and high in protein. A University of Missouri study found that eating a high in protein breakfast increases satiety and reduces hunger throughout the day.

A good breakfast helps balance your hormones, prevents energy dips
and reduces sugar cravings.

It helps you feel grounded and focused.

Dr. Christiane Northrup explains “When you eat breakfast, your metabolism gets jump-started for the day,”. When your metabolism remains balanced throughout the day, your endocrine system is more likely to remain stable, thus avoiding hormonal fluctuations.

Since it’s your hormones that make you hungry and cause satiety, it’s important to keep them in balance. Leptin is the hormone, made by fat cells, that decreases your appetite, it’s the “satiety hormone”. When your leptin signals are working properly you feel full longer. You don’t have uncontrollable cravings for sweets and your fat is burned for fuel, helping you to stay slim.

Eating a good breakfast gets your leptin to function properly. Read leptin article here

Eating a high protein breakfast in the morning also kickstarts your metabolism by setting into motion a variety of biological processes associated with digesting food.

Breakfasts To Avoid

Avoid anything that contains sugar, processed carbohydrates and highly inflammatory food like gluten, dairy, soy, corn and for some people, eggs. Unfortunately, some people are sensitive to eggs. You may discover you can eat very fresh pasture raised eggs but not commercial eggs.

Breakfasts to STOP eating:

• Cereals, pastries, bagels
• Smoothies that contain high-sugar fruits like pineapples bananas and no fat or protein. I prefer to make smoothies with low glycemic fruits like berries and apples.
• Fruit and yogurt (fruit is high in sugar and dairy can be inflammatory)
• no ice drinks and nothing cold (cold shuts your digestion down and you need the juices to process the food)

So, what do you eat instead?

15 Low Sugar, High Protein, High Fiber Breakfasts

Easy Bake Avocado and Egg

This one is very simple and filling with only two ingredients, avocado and eggs. I add a little chili powder.

Recipe: PaleoHacks | Easy Baked Avocado and Egg

Little Green Goddess Soup

Soup for breakfast, you bet! This yummy green soup is filled with protein, fiber and lots of nutrients from the greens.

Recipe: The Little Green Spoon | Little Green Goddess Soup

Protein Packed Monster Breakfast Cookies

Here is a breakfast you can make up in advance to grab and go. These cookies contain multiple sources of protein like coconut, sunflower butter, flax and hemp seeds, and they’re grain and egg-free.

Recipe: Allergy-Free Alaska | Protein-Packed Monster Breakfast Cookies

Paleo Breakfast Bread

Some of us just have to have “bread” in the morning to feel satisfied. This is a high protein bread made with almond butter and eggs and no flour. Serve it topped with sliced avocado or spread with almond butter for extra fat and protein.

Recipe: Watch Fit | Paleo Breakfast Bread

Creamy Amaranth Porridge

If you like cereal try amaranth. It’s gluten free and one of the most nutritious “grains,” containing more fiber and protein than most other grains. One cup of cooked amaranth has 5 grams of dietary fiber and 9 grams of protein.

Recipe: Jeanettes Healthy Living | Creamy Amaranth Porridge

Paleo Breakfast Hash

This is a “dinner for breakfast” kind of meal perfect for a Sunday Morning.

Recipe: Lexis Clean Kitchen | Paleo Breakfast Hash

Grain Free Almond Flour Muffins

Sometimes you just need a muffin. These tasty little muffins are made with blanched almond flour and sweetened with a little maple syrup (or honey). The pasture-raised eggs provide protein and you get healthy fats from either grass-fed butter or coconut oil.

Recipe: Tasty Yummies | Grain Free Almond Flour Muffins

On The Go Paleo Hot Cereal

This is my favorite for traveling. This tasty cereal contains organic coconut, almond meal, pecan meal, organic chia seed, organic flaxseed meal, konjac root, organic cinnamon and Himalayan pink salt.

In my hotel room I use the coffee maker to warm up some water, pour it over some of the mix.  Add  berries, almond “milk”, or whatever you have on hand to make the perfect morning porridge.

On the Go Paleo Hot Cereal

Vegan Chick Pea Omelette

This isn’t technically an omelette but it is a great substitute for people who can’t eat eggs.

Recipe: Fork and Beans | Vegan Chick Pea Omelet

Buffin Protein Muffins

Use a vegetarian-friendly protein powder or whey protein to make these protein packed muffins.

Recipe: Livin Paleo | Buffin Protein Muffins

Matcha Chia Pudding

Chia seeds are an excellent veggie-friendly source of protein. Enjoy them in this pudding, complete with metabolism boosting matcha.

Recipe: Eat Well Enjoy Life |  Matcha Chia Pudding

Mini Spinach and Mushroom Frittata

Try these veggie-filled mini egg frittatas for a grab and go filling breakfast.

Recipe: Eat Well Enjoy Life |  Mini Spinach and Mushroom Frittata

Grain Free Breakfast Porridge 

This breakfast porridge is loaded with nuts, flax and chia seeds—a protein trifecta without any grains.

Recipe: Eat Well Enjoy Life |  Grain Free Breakfast Porridge

My Favorite High Protein Green Smoothie

A delicious smoothie with blueberries, coconut and greens to give you energy and keep you full for hours.

Recipe: Eat Well Enjoy Life |  My Favorite High Protein Green Smoothie

3 Ingredient Banana Almond Pancakes

Three ingredient pancakes made in a blender with no grains, no sugar, and lots of healthy protein.

Recipe: Eat Well Enjoy Life |  3 Ingredient Banana Almond Pancakes

I encourage you to change your breakfast for one week and see how you feel. You may be pleasantly surprised.

Please leave me a comment below and let me know what you eat for breakfast.