Not a Breakfast Person? Let’s Talk About How Skipping It Might Be Fueling Night Binges

January 29, 2024

Quick and Easy Breakfasts To Make in Under 5 Minutes: Defeating the "No Time" Excuse pic

Hey There, I'm Ryann Nicole.

I’m a recovered binge eater who changed the story from something that happened to me to something that happened for me. Now, I’m a licensed therapist teaching you to do the same.

My mission? To help you ditch food stress and live your life with mental peace and freedom every single day!

Calling all breakfast-haters, this one’s for you. Maybe you’re thinking, “I don’t have time for breakfast,” or “I’m never hungry in the morning,” or even “The sooner I eat, the hungrier I am all day.” If any of those sound like you, I get it. I mean, who has time to whip up breakfast when mornings are already chaos? And why eat if you’re not hungry, right?

But if binge eating is a struggle for you, breakfast might just be the secret weapon you didn’t know you needed. Let’s break down these common anti-breakfast feelings and explore why eating in the morning might actually set you up for more control, less food obsession, and fewer binges.

“I Don’t Have Time for Breakfast”

Let’s be real about “I don’t have time” when it comes to binge eating. You know those times when, despite a busy day, you somehow find the time to binge? Whether it’s raiding the kitchen late at night, grabbing snacks in between meetings, or ordering extra food you hadn’t planned on, somehow, time just…appears, right? So is it really about not having time, or is breakfast just not a priority?

Breakfast might not give that instant, comforting “Ah, that feels better” feeling that a binge does, but it could be the one thing that saves you time (and stress) in the long run. Think of it as a small, steady investment in your day. When you give yourself that morning fuel, you’re not just eating food—you’re setting up your body to feel steady, focused, and (let’s be honest) less likely to spiral into a binge by afternoon.

What To Try If This Is You

Reframe breakfast as self-care that makes the rest of your day easier. Keep it simple: grab a smoothie, a piece of toast with peanut butter, or even just a banana with a handful of nuts. It’s not about finding time—it’s about choosing to make time for you. Try a small breakfast for a week, and see if those few extra minutes each morning give you back hours of peace and energy.

“I’m Never Hungry in the Morning”

Let’s talk hunger for a minute. When it comes to binge eating, it’s easy to feel completely disconnected from what your body needs. Maybe you think you’re not hungry in the morning, but can you fully trust that? If bingeing is regular, your hunger signals are probably out of whack. Sure, you might not have much of an appetite (appetite = the desire to eat), but do you really know that you’re not hungry? Especially if ignoring morning hunger is setting you up for a binge later on?

Sometimes eating in the morning can feel wrong, or maybe it’s just become a habit to ignore those first hunger cues of the day. But not feeling hungry doesn’t mean your body doesn’t need fuel. Your system might be so used to running on empty that it’s forgotten what steady fuel feels like.

What To Try If This Is You

You don’t have to dive into a full breakfast right away. Start small: a handful of nuts, a piece of toast, or maybe just a banana. The goal isn’t to force a big breakfast but to wake up your system with something easy. Over time, you’ll notice those hunger cues slowly returning. Eating in the morning can jumpstart your metabolism, steady your energy, and help you avoid that 2 p.m. crash (and the binge that often follows).

“The Sooner I Eat, the Hungrier I Am All Day”

Ahhh, this one’s interesting, right? Because is that really true? Or is it just how it feels because you’re used to holding off until later? Think about it—when you start your day without breakfast, you’re already running on empty. By the time you do eat, you’re probably in a hunger hole so deep your body’s desperate for fuel. So yeah, once you start, it might feel like you can’t stop—you’re just trying to fill the gap.

But what if eating earlier doesn’t actually make you hungrier? What if it just makes you more aware of hunger as it builds naturally throughout the day? Eating breakfast doesn’t create more hunger; it balances it out so you’re not hit with those intense cravings later on.

What To Try If This Is You

Experiment with easing into breakfast for a few days—maybe a little something in the morning, even if it’s light. See if eating earlier shifts your hunger into a more predictable rhythm. You might just find that starting with food doesn’t make you hungrier but keeps you feeling in control as the day goes on. It’s not about eating more; it’s about feeding your body in a way that keeps it from feeling deprived and desperate.

Give Breakfast a Chance

Look, I get it—eating breakfast isn’t easy if it’s not part of your routine. But if you’re struggling with bingeing, starting your day with even a little something can make a huge difference. Breakfast isn’t the cure-all, but it’s a foundational piece that can give you more steadiness and control over the day.

So, anti-breakfast friends, think of it as an experiment. Start small, find what feels doable, and see if it shifts your day. You might be surprised at how much more at peace you feel when you’re not running on empty. Breakfast might just become your new BFF.

10 Easy Breakfast Ideas

And if you’re looking for easy ideas, here are some quick ones to try:

1. Overnight Oats Prep a jar of oats with your favorite milk and toppings the night before. Grab it from the fridge and go!

2. Yogurt Parfait Layer yogurt with granola, fruit, and a drizzle of honey for a fast, balanced breakfast.

3. Peanut Butter Banana Toast Spread peanut butter on toast, add banana slices and chia seeds, and you’re good to go.

4. Avocado Toast Mash avocado on toast, sprinkle with salt and pepper, and enjoy a trendy, nourishing start.

5. Quick Smoothie Bowl Blend fruits with yogurt or milk, pour into a bowl, and top with granola and nuts.

6. Microwave Egg Mug Whisk eggs in a mug, add veggies, and microwave for a protein-packed breakfast.

7. Chia Seed Pudding Mix chia seeds with milk, let it sit overnight, and top with fruit for a quick morning treat.

8. Fruit and Nut Energy Bars Grab a store-bought or homemade bar for a zero-prep breakfast on the go.

9. Greek Yogurt with Honey and Nuts Add honey and nuts to Greek yogurt for a protein boost that’s quick and tasty.

10. Breakfast Wrap Fill a wrap with scrambled eggs, veggies, and cheese for a portable breakfast option.

Give one (or a few) of these a try, and see if breakfast can start changing your mornings—and maybe even your relationship with food.

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Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

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Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.