5 Common Breakfast Mistakes

5 Common Breakfast Mistakes


Like a morning routine it’s something that can really set up the feel for your whole day! And so many of my clients, prior to working with me, seem to just get breakfast all-wrong!

So I wanted to run through some common breakfast mistakes and then my top breakfast recommendations!

Common Breakfast Mistakes

1. Eating Sugar For Breakfast

If you are eating conventional cereal, supermarket bread, pastries or muffins, bagels or anything you can get drive through then you are eating sugar for breakfast. Most conventional cereals are around 30% sugar. And eating any of these foods spike your blood sugar and lead to these energy highs & lows as well as sugar cravings throughout the day. Eating too much sugar is linked to weight gain, diabetes and a whole host of other health issues as well as low energy.

What I recommend: Crowd out your sugary, processed breakfast with a home-made equivalent. Like your cereal? Then try overnight oats. They are quick and easy to make the night before and so is a quinoa porridge. Add a dollop of plain greek yogurt in the morning for some protein. Or make some healthy breakfast muffins, you can make these in advance and then just grab and go. Chia pudding is another favorite that’s easy to make or I really love just having eggs and veggies. However you like your eggs and whatever veggies are in the house!

Need more breakfast ideas?

Come across to The RealEnergyFood Group and just ask 🙂 I’m there everyday with ideas & suggestions.

2. Skipping Breakfast All Together

If this is part of your intermittent fasting schedule and you eat a healthy whole foods diet within your feeding window and it has been working for you. Then awesome! Skip breakfast all you like! However most of the clients I work with do not fall into this category. They start the day with only a coffee and then suffer with energy highs and lows and sugar cravings throughout the day.

What I recommend: Start your day with a healthy breakfast choice that includes some protein. If your not very hungry in the morning or out of time, grab a protein shake, smoothie or just 2 boiled eggs and take them with you to work.

lemon water


3. Drinking Too Much Juice

If you have a juicer and are making your own fresh juices each day that look more like a liquid salad than fruit juice then this can be an amazing way to get lots of nutrients in and again I’m not talking to you. But to many a big glass of OJ or apple juice is often considered part of a healthy breakfast but it’s actually full of sugar.

What I recommend: Skip the juice and instead choose a herbal tea or my favorite, lemon in hot water for your morning beverage.


4. Adding Too Much To Your Coffee

A lot of clients that work with me actually start to have more and more energy the less coffee that they drink but if you are attached to your morning cup of Joe then make sure you aren’t loading it with as much sugar as a candy bar.

What I recommend: Adding milk or cream to your coffee is fine but skip flavored syrups or added sugar or whipped cream as these are more like dessert than coffee.

5. Being Dehydrated

When you wake up in the morning you have been a number of hours without water and so your body could definitely use some water.

What I recommend: When you wake up have a big glass of water before you do anything else. Keep a glass in your bathroom or set a time so you remember to drink up.

oatmeal with strawberries for breakfast
Some Of My Favorite Breakfast Recipes

Overnight oats

(Serving 1 or double for breakfast the following day)  


  • ½ cup oats
  • 2 tablespoons chia seeds
  • 1 handful blueberries or another berry
  • 2 pitted dates, chopped or ½ banana mashed
  • 1 cup almond, coconut milk, or water
  • 2 tablespoons cashews, almonds or walnuts crushed
  • A tablespoon of plain Greek yogurt (optional)


  1. Add oats, chia seeds, dates, and milk together in mason jar or jar with a lid. Mix together and make sure oats are covered by liquid. Leave in fridge overnight.
  2. When ready to eat the next morning, top with blueberries and cashews, mix and enjoy. Optional: Include a dollop of plain greek yogurt in the morning too.

Baked Egg in Avocado


  • 1 avocado
  • 2 eggs
  • Salt & pepper
  • chives


  1. Preheat oven to 425 degrees F (220 degrees C).
  2. Place each avocado half in a ramekin. Crack 1 egg into each avocado half; season with salt, black pepper, and cayenne pepper. …
  3. Bake in the preheated oven until entire egg is cooked through, about 15 minutes. Sprinkle each avocado with chives.

Tropical Chia Pudding


  • ¼ cup chia seeds
  • 1/4 cup mango pieces
  • ½ banana mashed
  • 1 cup coconut milk
  • ¼ cup chopped cashew nuts


  1. In a jar or bowl add the chia seeds, mashed banana, mango and coconut milk and mix well.
  2. Leave to soak overnight or for at least a couple of hours so the chia seeds absorb all the coconut milk.
  3. Top with chopped cashews to serve.

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Hi, I'm Karen and I work with busy people just like you every day to help them boost energy levels, lose weight, clear up their skin and improve their health through finding the right foods that work for their unique body. My 1-on-1 and group health coaching programs focus on a customized plan for you that fits into your lifestyle and is right for your body. We focus on whole foods and building sustainable habits to transform your life. No dieting, no scales and no feeling deprived. Ready to embrace healthy eating and feel better in your body? Ready to stop feeling tired all the time? Come over and say hello in the Real Energy Food Facebook Group

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