7 Easy Breakfast Upgrades To Give You More Energy All Day

It isn't magic, but it sure feels like it.

A balanced breakfast can help stabilize blood sugar and improve focus, mood and productivity, but let’s be real: many of us either skip it altogether or rely on sugary, processed options like cereals or pastries in the name of convenience, only to face inevitable energy crashes not even halfway through the day. Thankfully, making a few simple changes can help keep your energy levels steady and set the tone for a more productive day. Here’s what nutrition experts recommend to level up your mornings.

The best time to eat breakfast for sustained energy is soon after you wake up.

Vanessa King, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, suggests aiming to eat breakfast within one to two hours of waking to fuel your day. But if that timing doesn’t work for you, don’t worry — you can still enjoy all the benefits of breakfast by having it at a time that works better for you. “The best time for breakfast is when it fits in your schedule, causes the least stress and you can make it a regular habit, considering your other responsibilities such as exercise, work, family, pets and kids,” King said.

What makes a balanced breakfast?

Classic breakfast items like pancakes, waffles and packaged cereals are usually packed with refined carbs that lack fiber and other nutrients, while a balanced breakfast brings together protein, complex carbs and healthy fats. “The amount for each nutrient that’s ideal will vary person to person,” said registered dietitian Alyssa Pacheco. “Most people feel their best if they eat at least 20 to 30 grams of protein at breakfast. For most healthy adults, at least 7 to 10 grams of fiber and at least 15 grams of fat are good goals to aim for at breakfast,” she added.