If you are hungry by 10am, your breakfast is probably mostly fast carbohydrate: a pastry, white toast, juice or a sweetened cereal. The fix is not eating less; it is adding the nutrients that slow digestion down.
The fullness formula
- Protein, around 20 to 30 grams: eggs, Greek yoghurt, cottage cheese, tofu or a protein-rich smoothie
- Fibre: oats, wholegrain bread, berries, chia or flaxseed
- A little healthy fat: nuts, seeds, avocado or nut butter
Five combinations to rotate
- Overnight oats with Greek yoghurt, chia and berries
- Wholegrain toast with eggs and avocado
- A smoothie bowl with yoghurt, frozen fruit, oats and seeds
- Cottage cheese with pear, walnuts and cinnamon
- Tofu scramble with spinach in a wholewheat wrap
Most of these take under five minutes, or can be made the night before. Try one for a week and notice what happens to your mid-morning snacking.
