The transition to motherhood is both beautiful and complex. From looking after yourself to now another human, it is a transition that is not often empathised with nor discussed enough. 

One area of focus is nutrition, specifically breakfast. As mums, you can be vulnerable to skipping breakfast, however, it is a simple act of self-love that we can perform daily, to ensure we are showing up for ourselves alongside showing up for our children.

After 8–12 hours without food overnight (alongside probably many ups and downs and/or just an overall lack of sleep), your body wakes up needing fuel to support your blood sugar levels, hormone balance, mood regulation, and brain function. When you skip breakfast—especially as a new mum whose body is healing, shifting, and giving so much—it’s like trying to run a marathon on an empty tank.

Post birth, the body requires physical and mental healing. Whether you have a natural birth or caesarean, the body undergoes major physical repair, alongside hormonal fluctuations and general lifestyle adjustments which can impact mental and emotional health and wellbeing. During this, the body can become nutritionally depleted and without an appropriate energy and nutrient intake, we can stay in a depleted state, causing symptoms such as anxiety, fogginess, overwhelm, emotional fluctuations and fatigue etc.

If you are breastfeeding, the nutritional demand increases further in order to provide you with enough nutrition whilst also ensuring you’re producing a nutrient-rich food source for your child.

Eating a balanced, nutritious breakfast has consistently been shown to improve mood, reduce irritability, enhance focus and cognitive function, support stable energy levels throughout the day and help balance cortisol– your stress hormone which is naturally higher in the morning. Additionally, stabilising your blood sugar levels from the morning onwards and providing nutrient availability calms the nervous system, helping to regulate emotions and reduces those peaks and crashes that can feel so intense when you’re already running on little sleep.

So, what should breakfast look like?

Your breakfast doesn’t need to be complicated or fancy. It is a great idea to aim for a higher protein intake to support energy levels, satiety and healing if postpartum; however, a great way of ensuring your breakfast is balanced is to choose at least one source of carbohydrates, one source of protein and one source of fat. This may look like:

✓  Protein: eggs, poultry, red meat, greek-style yoghurt, tofu, tempeh, protein powder, natural nut butters

✓  Complex carbs: oats, wholegrain bread, quinoa, rice, fruit.

✓  Healthy fats: avocado, nuts, seeds, extra virgin olive oil.

Some easy ideas for breakfast:

✓  A smoothie with banana, spinach, oats, almond butter, and protein powder

✓  Greek yoghurt with berries, chia seeds, and a drizzle of honey

✓  Scrambled eggs on seeded toast with sliced avocado

✓  Overnight oats with apple, cinnamon, and walnuts

✓  A piece of wholegrain toast with nut butter and a side of fruit

Motherhood is a whirlwind and it is so easy to place your needs last, but caring for yourself isn’t a luxury, it’s a necessity. Eating a nourishing breakfast each morning is one of the simplest and most powerful ways to support your energy, mood, and recovery during this transitional period. By fuelling your body first, you’re not only replenishing what you’ve given, but also building the strength and stability needed to care for your little one. You can’t pour from an empty cup—and breakfast is a beautiful way to refill yours, one meal at a time.


Written by Courtney Sutton

Clinical Nutritionist