Have you ever ate breakfast, thinking you were starting your day off right, only to experience an energy crash an hour later? What gives!? Breakfast is supposed to be the “most important meal of the day,” so why do so many breakfast foods create cravings and sluggishness??

Unfortunately, many American and Westernized breakfast foods are an awful choice to be the first thing you put in your body. Most options are full of highly refined starches with unhealthy fats and oils but little to no protein or fiber. Think processed grain cereals, toast, pancakes, waffles, pastries, granola bars, bagels, donuts, and the list goes on!

These foods may provide a temporary energy surge soon after consumption, but quickly cause you to be on the hunt for another energy boost, whether that be in the form of caffeine or more simple carbohydrates. This is due to a quick spike and fall in blood sugar levels, which often results in snacking and grazing on the wrong foods all day long, yikes! But you are not to blame! We have been educated as a society that these convenience breakfast foods are what we SHOULD be eating and is the easiest choice.

Breakfast is indeed the most important meal of the day, therefore the foods chosen should be selected wisely. The first meal of your day is BREAKING the FAST (hence the worse break-fast), therefore, we want hormone and appetite friendly foods. This would include complex carbohydrates (rich in fiber, no added sugars, not processed), antioxidants to protect our cells, natural healthy fats, and of course – protein!

Smoothies happen to be my favorite breakfast choice (especially during the summer months) since it is so simple to get plenty of nutrients, protein, and fiber in one easy to drink meal. In addition, the combinations for smoothies are ENDLESS, so you can truly customize your breakfast smoothie to your taste preferences and dietary needs.

Below is MY favorite go-to breakfast smoothie that helps balance my blood sugar levels, fuel my morning, and please my palate! This recipe is gluten, soy, dairy, and egg FREE. An excellent option pre or post-workout, friendly for those with metabolic conditions (like diabetes or hypoglycemia) and is great for overall gut health!

Energy Balancing Smoothie – Serves 1:

  • 1 cup unsweetened nut/seed milk (coconut, almond, hemp, etc.)
  • 1 scoop vanilla protein powder (vegan/plant-based, collagen, bone broth, etc.)
  • 1-2 cups spinach
  • 1/2 cup organic frozen mixed berries
  • 1/2 avocado (fresh or frozen)
  • 1-2 tsp chia seeds or ground flaxseed
  • Several ice cubes – if you want a thicker smoothie
  • Optional flavor boosters: cinnamon, mint leaves, shredded coconut


  • Add ingredients to blender and mix until creamy and smooth.
  • Enjoy immediately 🙂