The Breakfast Gap: 5 Morning Staples That Don’t Sustain You

Popular breakfast items like yogurt (especially flavored varieties), smoothies, muffins, bagels, and cereals often don’t deliver enough protein or fiber to keep you full. Dietitians suggest balancing breakfast with protein and fiber plus healthy fats to sustain energy (e.g., Greek-style yogurt or skyr, milk or yogurt in smoothies with nuts or seeds, and protein-rich toppings for muffins or cereals). Aiming for about 20–35 grams of protein at breakfast helps curb hunger longer, with high-protein options like baked oatmeal, protein-rich smoothies, egg sandwiches, chia pudding, or tofu scramble used to boost fullness throughout the morning.