I often see this "rule of thumb" is an "either/or" for people. Some of us can barely go an hour after waking up before we need to eat. Others can go until lunchtime before getting hungry. In general, I am all for the notion of listening to your hunger cues, but sometimes not getting hungry within a few hours of waking is a sign that your body has simply adapted to not getting fed right away. That's not to suggest that you need to eat right away and your breakfast doesn't have to be big. My recommendation is to eat within about 2 hours after waking up and your meal should be 200 to 400 calories and consist of a protein source (found in eggs, cheese, milk/yogurt, bacon, ham, chia seeds, protein powder), some carbohydrates (found in berries/fruit, whole grain bread, milk/yogurt) and fat (found in nuts, flaxseed, cheese/meats). It's important to eat something to get some energy to fuel your body and amp up your brain power, to keep your blood sugar steady, and to avoid eating junk food later (like goodies someone left in the break room, candy from your coworker's desk, or a selection from the vending machine).
Here are some tried and true favorites:
To alleviate repetition, here are some easy options from our recipe bank to get you inspired.
Easy Egg Sandwich
This is a good starter recipe. Let your creativity fly.
Yogurt Crunch Cakes
For a heartier breakfast, make 3 crunch cakes instead of 2.
Oatmeal Apple Crisp
Simply add some plain Greek yogurt and, voila! You have a warm, high protein breakfast.
Written by Michelle Baglio of Optimal Nutrition and Health. The information contained in this post is provided for educational purposes only with the understanding that Optimal Nutrition and Health makes no warranties, either expressed or implied, concerning the accuracy, completeness, reliability, or suitability of the information. Readers are advised not to use information in this post or others found on this website for the treatment or prevention of disease, and it should not be used in place of medical treatment or advice. Please do not reprint this post for distribution without my permission. To feature on your website or social media, please link to this post as the original source.