Why Breakfast Matters—Especially a Protein-Rich Breakfast
Why Protein at Breakfast Matters—Especially for Adolescents on GLP-1 Medications
“If breakfast is so important, why don’t I feel hungry in the morning?”
This is one of the most common questions I hear from adolescents and young adults in my practice. Many teens also admit they skip breakfast intentionally because they’re worried about their weight—or because they’re trying to “save calories” for later in the day.
What most families don’t realize is that skipping breakfast—especially protein—often backfires, disrupting hunger hormones, insulin levels, and eating patterns later in the day. This is particularly important for teens and young adults taking GLP-1 medications like Wegovy (semaglutide) or Zepbound (tirzepatide), where meal timing and protein intake matter even more.
Let’s break down why.
Is “Not Being Hungry” in the Morning Really Normal?
Many teens who say they’re not hungry in the morning are:
Eating late at night
Snacking after dinner
Going to bed late (common in adolescents)
Skipping meals earlier in the day
Late-night eating shifts the body’s internal clock (circadian rhythm), making hunger signals occur later the next day. When teens eat most of their calories at night, their bodies are simply not primed to feel hungry in the morning—even though they still need nourishment.
Over time, this pattern reinforces:
Breakfast skipping
Increased afternoon and evening hunger
Loss-of-control eating or binge-type behaviors later in the day
The Role of Ghrelin: Why Skipping Breakfast Increases Hunger Later
Ghrelin is known as the “hunger hormone.” It rises overnight and signals your brain that it’s time to eat. When breakfast is skipped—or when breakfast is mostly sugar or refined carbs—ghrelin levels stay elevated longer.
Protein-rich breakfasts:
Suppress ghrelin more effectively
Increase feelings of fullness
Reduce intense hunger later in the day
When ghrelin stays high, teens are more likely to experience:
Strong mid-morning cravings
Energy crashes at school
Overeating in the afternoon or evening
Why Protein at Breakfast Matters More Than Any Other Meal
Protein is the most filling macronutrient. It:
Slows digestion
Activates satiety hormones (GLP-1, PYY)
Stabilizes blood sugar and insulin
Helps preserve lean muscle mass
This is why I talk to all of my patients—especially adolescents and young adults—about starting the day with protein first, not just “something quick.”
A protein-rich breakfast helps:
Improve focus and energy at school
Reduce grazing and snacking
Prevent the restrict-then-binge cycle
Support healthy metabolism during growth
Breakfast, Insulin, and Blood Sugar Stability
Skipping breakfast or eating only refined carbohydrates can cause:
Blood sugar spikes
Insulin surges
Rapid crashes later in the morning
These swings increase hunger and cravings and may worsen insulin resistance over time—particularly in adolescents with obesity, PCOS, prediabetes, or a family history of metabolic disease.
Protein-rich breakfasts blunt these glucose spikes and lead to more stable insulin levels throughout the day.
Breakfast Skipping, Binge Eating, and Eating Disorder Risk
Many teens skip breakfast because they’re worried about weight gain. Ironically, research shows this pattern is associated with:
Increased binge eating behaviors
Evening overeating
Loss-of-control eating
Higher risk of disordered eating patterns
Regular meals—starting with breakfast—are one of the most protective factors against eating disorder development. Skipping breakfast increases biological hunger, which makes it much harder to eat intuitively or moderately later in the day.
Protein-Rich Breakfasts and GLP-1 Medications (Wegovy, Zepbound)
For patients taking GLP-1 medications, breakfast composition is especially important.
GLP-1 medications:
Reduce appetite
Slow stomach emptying
Increase early fullness
Without enough protein:
Teens may unintentionally under-eat
Muscle loss risk increases
Nausea may worsen
Hunger may rebound later in the day
This is why I emphasize protein at breakfast for patients on GLP-1s. Even when appetite is low, small protein-forward meals help:
Preserve lean muscle mass
Improve medication tolerance
Prevent skipped meals and later overeating
Support healthy, sustainable weight management
What Counts as a Protein-Rich Breakfast?
Examples I often recommend:
Eggs with whole-grain toast and fruit
Greek yogurt with berries and nuts
Cottage cheese with fruit
Smoothies with milk or soy milk + protein powder
Breakfast burritos with eggs or beans
Leftovers with protein + carbohydrate
Even 10–15 grams of protein is better than skipping breakfast entirely, especially for teens just getting started.
Bottom Line
Breakfast is not about willpower—it’s about biology.
A protein-rich breakfast helps regulate hunger hormones, stabilize insulin, reduce binge-eating risk, and support both physical and mental health. For adolescents and young adults—especially those on GLP-1 medications—this habit is one of the most impactful changes we can make.
If your teen struggles with appetite, weight concerns, or is taking a medication like Wegovy or Zepbound, personalized guidance matters.
At Evora for Kids, we help adolescents and young adults build sustainable eating habits that support both physical and emotional health.
👉 Schedule a visit to learn more.
Frequently Asked Questions About Breakfast and Teens
Why do so many teens skip breakfast?
Many teens skip breakfast because they’re worried about weight gain, don’t feel hungry in the morning, or eat late at night. Late-night eating and irregular sleep can suppress morning appetite by shifting hunger hormones like ghrelin later in the day.
Is skipping breakfast bad for teens?
Skipping breakfast is associated with increased hunger later in the day, more cravings, binge-eating behaviors, and unstable blood sugar levels. Regular meals, especially breakfast, help regulate appetite and support both physical and emotional health.
Why is protein important at breakfast for adolescents?
Protein helps suppress hunger hormones, increases fullness, stabilizes insulin levels, and supports muscle growth during adolescence. Protein-rich breakfasts help teens stay satisfied and reduce overeating later in the day.
How much protein should teens eat at breakfast?
Most adolescents benefit from 10–30 grams of protein at breakfast, depending on age, size, activity level, and medical needs. Even smaller amounts are better than skipping breakfast entirely.
Does breakfast matter if a teen is taking Wegovy or Zepbound?
Yes. For teens and young adults taking GLP-1 medications like Wegovy or Zepbound, protein at breakfast is especially important to preserve lean muscle mass, reduce nausea, and prevent rebound hunger later in the day.
What if my teen says they’re not hungry in the morning?
This is common. Starting with a small, protein-forward option—such as yogurt, a smoothie, or a hard-boiled egg—can help reset hunger cues over time. Appetite often improves once breakfast becomes consistent.
Can skipping breakfast contribute to binge eating?
Yes. Skipping breakfast increases biological hunger and is linked to higher rates of binge eating and loss-of-control eating later in the day, especially in adolescents.
