Have breakfast and lunch, so you don’t eat too much!

You all know that I will preach mindful eating until my dying breath. So much of fitness and health is related to what and how much we put into our bodies. I’m not saying one overeating binge is going to derail all fitness and nutritional progress, but it certainly is a force to be wary of and minimized as much as humanly possible. That’s why it’s important, as a part of your fitness and nutrition regimen, to take into account that these things happen and CAN be prevented regularly.

One easy step to take with regard to overeating and binge prevention is to strive to always eat breakfast AND lunch. Binging usually occurs later in the day, assuming you’ve eaten the night before. Consuming a nice and balanced breakfast and lunch before one can be consumed with overeating urges and hunger will go a long way toward allowing us to make mindful choices when we really need to.

For me, I used to skip meals when I knew I was going to a buffet, a family dinner, or even just simply eating out. I felt like I wouldn’t enjoy the meal if I didn’t come hungry and prepared to eat as much as possible. According to Haley Robinson, a Piedmont clinical dietitian, skipping meals causes your blood sugar to decrease, which affects your ability to think straight. “The brain uses glucose to run efficiently and if there is not enough glucose for the brain to use, your body does not function at 100 percent,” says Robinson.

Skipping meals also influences your mood as well, making you irritable and “hangry.” Coming to a large meal hungry and angry will only influence you to eat more than you normally would had you eaten properly before. This, ultimately, can contribute to unwanted weight gain and thoughts of guilt with regard to the behavior.


Make your best effort to eat balanced meals as much as possible and as often as necessary to avoid going into “survival mode” and eating every unhealthy thing in sight. This advice goes along with my recommendation to drink a full glass of water with every meal to avoid overeating at any meal and help you to be more mindful of how much you have genuinely consumed.

Below are a couple of easy ideas for breakfast a lunch that I go-to and usually keep me full until dinner (with the exception of a couple of fruit and nut snacks throughout the day). They’re also very nutritious!

Breakfast: Smoked salmon & fried egg on toasted flourless english muffin

This I make usually on the mornings when I don’t have to work and have a little bit of extra time. Otherwise, I eat a bowl of cereal with milk.

Lunch: Salad w/ tomatoes, grilled chicken, walnut pieces, cranberries and thousand island dressing

This is my go-to meal prep for lunch. It’s fast and easy to mass produce!

Author: Coach Robyn J.

All great things start with a leap of faith.

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