The Nutrition Mistake I’m Hearing The Most Right Now!

Let’s get right into it. The mistake I’m hearing the most right now is people skipping breakfast. Usually it comes down to one of two reasons: “I’m not hungry in the morning,” or “I feel sick when I eat first thing.” Well… of course you do. Your body isn’t used to eating at that hour.

Here’s my take. Most of the time—usually—skipping breakfast leads to a predictable pattern. First meal ends up being mid-afternoon, dinner rolls around, and then later at night it turns into a full-blown snack attack. The pantry doesn’t stand a chance. You go from “I’m not hungry” to “I could eat everything in this house” in a matter of hours. That’s not a willpower issue, that’s a setup issue.

Here’s the part that confuses people. When you start eating breakfast, you’re probably going to feel hungry sooner. That’s normal. Your body is awake, digestion is moving, and your brain starts to say, “That worked… let’s do that again around noon.” That’s not a bad thing, that’s what a normal appetite looks like.

For me, I’m up around 5am. After my morning routine I’m making breakfast by 5:20, usually an egg and cheese sandwich. It takes about 7 minutes to make and, if I’m being honest, about 3–4 minutes to eat. The issue is, even that isn’t ideal. Two eggs and a slice of cheese gets me roughly 20 grams of protein, and I should probably be closer to 30–35 grams.

That’s where most people miss the mark. It’s not just about eating breakfast, it’s about what you’re actually eating. If you’re going with a sandwich, you might need to add egg whites or another protein source to get that number up. An omelet is another solid option—more protein, easy to add vegetables, and you can keep carbs lower if fat loss is the goal. It just takes a little more time.

Protein shakes can work too, but I’d lean more toward a smoothie so it’s a bit more balanced. That said, you have to be careful. One banana has around 27 grams of carbs, which might already cover your carb target for the meal, especially for women. Add a little nut butter and you’ve hit your fats quickly as well. Also, if your smoothie tastes really good, there’s a decent chance you’ve just kicked up your sweet cravings for the rest of the day.

At the end of the day, skipping breakfast might feel harmless, but for most people it leads to under-eating early, overeating later, and feeling out of control at night. It’s not about discipline—it’s about structure.

If you’re not sure what your breakfast should look like, reach out. We’ll put together something simple that actually works.

Dustin