I want to lose fat and have more energy. A dietitian said to eat a bigger breakfast

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Peanut butter and banana on wholegrain toast is a healthy breakfast choice. GettyA 51-year-old woman submitted an average day of eating to be reviewed for Insider's Nutrition Clinic.

She said her goals are to lose weight, have more energy, sleep better, stay fit, and maintain muscle.
A dietitian said to eat a bigger breakfast and add protein and fiber to snacks.
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The advice in this article isn't a substitute for a professional medical diagnosis or treatment.
Sheri, 51, submitted her eating routine to Insider's Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers' eating habits.
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She told Insider her goals are to lose belly fat and 20 to 30 pounds overall, have more energy, sleep better, stay fit, and maintain or gain bone density and muscle mass.
Sheri does six Peloton spin classes (at least 20 minutes each time) and two 10-minute arm workouts a week, and she tries to get up from her desk regularly, she said.
She works both from home and her office, and her eating patterns vary as a result.
Registered dietitian Jaclyn London told Insider Sheri's diet lacks consistency, and she should have a nourishing breakfast every day as well as regular protein-rich snacks.
Sheri skips breakfast when she works from home
Sheri drinks iced green tea and water over the course of the day, and London said it's great to stay hydrated. Sheri should ensure her green tea isn't sweetened with sugar though, as this is where calories can sneak into her diet.
On work-from-home days, Sheri doesn't eat until noon when she has leftovers from the night before; or a toasted muffin with one egg, one slice of cheese, and ketchup; or a smoothie.
On office days, she eats gluten-free crackers, Pop-Tarts, or "something else pre-packaged" around 9:30 a.m., she said.
A bigger breakfast can boost energy
London said Sheri should have a nourishing breakfast in the morning regardless of where she's working.

On work-from-home days, London recommended bulking up her breakfast to provide more protein and fiber, and increase satiety, such as two eggs on a whole-grain muffin with cheese and fresh tomato slices.
Having a bigger breakfast boosts energy and can lead to healthier choices throughout the day because it is satiating, London said.
"On office days, I'd aim to have a similar combo of protein, wholesome, fiber-filled carbs with some healthy fats," she said, suggesting peanut butter and banana on wholegrain toast or a to-go vegetable omelette with wholegrain toast.
"The Pop-Tarts or crackers breakfast is so much less satisfying, since it's only composed of refined carbs which can create blood sugar swings and lead to Sheri feeling less energized, less focused, and probably a bit 'han gry' for the rest of the day," London said.
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