Start Where it’s Easiest: Breakfast
A simple breakfast anchor that reduces cravings, no tracking required.
Before I get into a little life hack, I call the “breakfast anchor”, let me share something I see all the time with clients.
There’s a very specific kind of 3pm frustration.
The day has been full-on, you’ve “eaten a little bit healthy today,” and then suddenly… everything unravels.
You’re snappy. Restless.
And somehow every snack in the house feels impossible to ignore.
Most people assume it’s a willpower problem.
It’s usually not.
More often than not, it’s just that your body didn’t get what it needed earlier in the day, especially at breakfast.
So, here’s the anchor hack
It’s protein + plants. Yep, It’s really simple.
The simplest way to make your whole day feel easier is to build a consistent breakfast around two things:
Protein + plants (most days).
That’s it. No tracking calories. No overthinking.
The goal is to create a “default breakfast” you can rely on, something you repeat often enough that it becomes automatic.
When you start your day this way, energy tends to feel steadier, hunger is more manageable, and those late-afternoon cravings lose their intensity.
Why this matters
When breakfast is mostly carbs or skipped altogether, blood sugar tends to spike and dip more dramatically.
Add in a busy morning, stress, or running on adrenaline, and it’s the perfect setup for that 3pm crash.
Protein and fibre (from plant foods) slow digestion and help regulate appetite signals.
So instead of feeling like you’re constantly chasing food, things feel… calmer. More controlled. Easier.
And there’s another layer people don’t always realise: sleep.
Even one poor night can:
Increase hunger hormones
Reduce your “I’m full” signals
Make cravings feel louder and harder to ignore
But the good news? It works both ways.
When you eat more consistently especially starting with a balanced breakfast you often:
Graze less in the evening
Have fewer big energy crashes
Feel more settled at night
Nutrients like magnesium, B vitamins, fibre, and enough protein all support your nervous system and sleep quality.
So yes sleep affects eating patterns.
But eating well also supports sleep.
That’s why I always start here.
Keep it simple (almost boring on purpose)
For now, we’re not changing everything.
Just this:
Protein + plants at breakfast, most days.
Aim for: a palm-sized protein + 1–2 handfuls of plants
Keep it realistic: rotate 2–3 breakfasts you actually enjoy
Forget perfect: 4–5 days a week is a win
Easy ideas:
Greek yoghurt + berries + seeds
Eggs + spinach + toast
Protein smoothie + banana
Cottage cheese + tomato + crackers
Leftovers (yes, this absolutely counts)
This is actually where my “superpower” comes in
One of the biggest things my clients say after working with me is how much easier food feels.
Not because they suddenly become perfect… but because they stop overthinking it.
I spend a lot of time building simple, realistic meal plans with easy, repeatable recipes the kind you can actually stick to on a busy Tuesday, Wednesday and so on…
Some clients love cooking and want more gourmet-style meals.
Others barely want to turn on the stove.
Both work.
Because the goal isn’t to cook more it’s to have go-to options that make eating well feel natural, not like another job.
That’s exactly what we’re doing here with breakfast.
Creating one small anchor that takes the pressure off everything else.
Try this
Pick one “default breakfast” you can repeat this week.
That’s it. No overcomplicating it.
If you want, email me and tell me what you’ve chosen I’ll send you one simple way to make it more filling and balanced (without turning it into a whole project).
Because when breakfast works, the rest of the day usually follows.
If you find yourself getting stuck for ideas or just want a few easy options to fall back on, I’ve got some simple recipes and meal inspiration on my website, or you can head there anytime and explore the Self-Paced Nourish & Balance Program.
If you have any questions or just want to say hi, feel free to send me an email, I’m always keen to chat. amanda@nutritional-balance.com.au
Ready to Take the Next Step?
If you’re looking for ways to bring more balance to your life, my Meal Plans, Nutrition Guides and Programs could be a great resource. Whether you're seeking easy, balanced recipes, or a more guided approach, I have options to support your journey.
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Balancing lifestyle with nutrition for a happier, healthier life!
Amanda Pittas - Clinical Nutritionist
Adv. Diploma Nutritional Medicine
A member of the Australian Traditional Medicine Society
Disclaimer
The information provided in this blog is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. None of Nutritional Balance services shall be used to diagnose or treat any health problem or disease. We cannot and do not provide medical advice. You should seek prompt medical care for any specific health issues and consult your physician before altering your diet. The information provided in this blog should not be used in place of a consultation with your physician or other health care provider. We do not recommend the self-management of health problems. Should you have any healthcare-related questions, please consult your physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it because of the information