How can you make sure your breakfast gives you energy instead of weighing you down?

A thought out meal plan should be practiced, because you fill yourself with good food and peace of mind. Maybe wake up a little earlier so that you can take your breakfast slow - believe in a happy breakfast.

Make sure to include a healthy source of protein, it’ll create balance in your meal and keep you going till your next meal. Natural sugars such as fruit are a nice refreshing way to add flavor and fiber, while getting the energy benefits of sugar. You don’t need to eliminate them but it certainly helps to limit the carbs, as too many can weigh you down. Add a little something fun so you enjoy it too!

the breakfast should be high in protein, such as eggs. Make sure not to eat processed carbs like donuts or pancakes cause they well decrease you energy levels during the day. You can eat something like oat meal with berries.

Eat a high GI breakfast, this will give you a longer energy boost without a sugar spike and will help you last through until lunchtime.

Make sure your breakfast has complex carbs and protein! Both can make energy last longer throughout the day. Since it can be difficult to change, I found a good first step to be to try replacing sweets with fruit. I usually do an egg/fruit combo. This morning was an apple and quiche! (And coffee/tea! But without the added sugar and milk that can weigh you down.) Best of luck! :)

I like to picture foods like weights to carry. Lighter, higher protein, less carb-packed foods are like carrying feathers. On the other hand, carb and sugar-loaded foods are heavier to carry. You’ll last longer in a race if you’re carrying lighter weight. Make sense?

Breakfast isn’t about filling you up, it’s about picking you up. Eat enjoyable food in the morning, and take the time to anticipate it as well as to savor it; this makes the habit self-rewarding. It also keeps portions small enough to not walk away feeling heavy, and guides towards simpler and denser nutrient foods. Think fiber and protein, not oil and sugar.

Eating a protein rich diet will completely crush your cravings and also give a boost to start your day. Or even having a healthy milkshake can refresh yourself. The sugars are theo ones that weigh you down

Being vegan helps a lot. I tend to make a vegan ommelette and load it with my favourite veggies - if I’m in a hurry I’ll make a smoothie bowl with all my favourite oats and fruits. Making healthy food look delicious also helps too so you’re not tempted to snack on junk food or skip breakfast all together.

I can try and avoid heavy foods and fatty foods, like pancakes or sausages. More fruit and eggs would be a good start. Not forgetting a glass of water!