Nutrition
The breakfast change that ends 4 pm cravings
If you hit a wall every afternoon, the fix might start at breakfast. A simple guide to a more filling morning.
Lena Okafor · 1 min read
Many of my clients start the day with toast, cereal or just coffee, and by four o’clock they’re reaching for anything sweet. It isn’t a coincidence.
Why breakfast matters
A breakfast that’s mostly fast carbohydrates gives a quick lift in blood sugar, followed by a dip. Protein and fibre slow everything down, so you feel fuller for longer and your energy stays steadier.
How much protein?
Aim for roughly 20–30 g at breakfast. That could look like:
- Greek yoghurt with berries, oats and seeds
- Two eggs on wholegrain toast with spinach
- Overnight oats made with milk and yoghurt
- A smoothie with milk, fruit, oats and a spoon of nut butter
Give it two weeks
Changes in appetite and energy usually show within a week or two. Notice your afternoons: fewer cravings, better focus, a calmer evening appetite. Small change, big difference.