Why Breakfast Comes First (Yes, Before Coffee)
How to Build a Balanced Morning Meal That Supports Your Energy, Hormones & Mood
Let’s be honest - many of us wake up and head straight for the coffee machine. But if you’re feeling tired, wired, anxious, or struggling with blood sugar crashes later in the day, your morning routine could be the reason why.
Here’s the truth: what you eat in the first hour of your day sets the tone for your energy, focus, and hunger levels all day long. And that means breakfast comes first - yes, even before coffee.
The Case for Eating Before Caffeine
When you drink coffee on an empty stomach, your body releases cortisol (your stress hormone) even more than it already is in the morning. This can:
Spike anxiety or irritability
Trigger blood sugar crashes later in the day
Disrupt your appetite signals
Make your hormones work harder than they need to—especially during perimenopause
Your body is in a naturally fasted state after sleep. Giving it real food first helps stabilise your system and allows your coffee to work with your body, not against it.
What a Balanced Breakfast Actually Looks Like
Forget the “just a banana” or “quick toast with jam” routine. A balanced breakfast should keep you full, fuel your metabolism, and support brain function. Here’s what to include:
1. Protein (20–30g is the sweet spot)
Keeps you full longer
Supports muscle and hormone health
Helps regulate blood sugar and cravings
Try: eggs, Greek yogurt, protein smoothies, cottage cheese, tofu scramble
2. Healthy Fats
Support brain function and hormone production
Help you absorb vitamins
Slow digestion for lasting energy
Try: avocado, nuts, seeds, olive oil, full-fat dairy
3. Fibre-rich Carbs
Provide fuel for your brain and body
Help balance blood sugar
Feed your gut microbiome
Try: oats, wholegrain toast, berries, sweet potato, quinoa, chia pudding
4. Colour (aka, micronutrients)
Vitamins and minerals = happy cells
Support immunity, mood, and energy
Try: leafy greens in an omelette, berries in your oats, or veggies in a breakfast wrap
Balanced Breakfast Ideas:
Scrambled eggs, spinach, avocado & wholegrain toast
Protein smoothie with berries, almond butter & chia seeds
Greek yogurt with oats, walnuts & sliced apple
Tofu and veggie scramble with sweet potato hash
Chia pudding with protein powder, coconut milk & blueberries
So… When Can You Have Your Coffee?
Once you’ve had a proper breakfast - go for it! Caffeine hits differently (in a good way) when your body has the nutrients it needs. You’ll avoid the crash and jitters and feel more stable throughout the morning.
Bottom Line:
Your body deserves fuel before caffeine.
Eating a nutrient-rich breakfast helps you feel energised, focused, and grounded—especially during hormonally sensitive phases like perimenopause.
Need inspiration for easy, protein-packed breakfasts?
Explore our macro meal concepts inside the Happy Healthy Nutrition Web App.
Your morning matters—fuel it wisely.