Nutrition · Breakfast

Hungry and tired again just 2–3 hours after breakfast?

Nutritionist Dr. Lena Hofer explains why even muesli, skyr & co. often don't keep you full for long in the morning – and what 5 things a good breakfast needs instead.

PORTRÄT

Dr. Lena Hofer

Nutritional scientist

Last updated on 7. November 2026, 4-minute read

Woman at her desk reaches for a handful of nuts in the morning

Maybe you know this feeling: It’s barely been two or three hours since breakfast—and yet you’re already hungry again. Sometimes you also struggle to concentrate or feel sluggish.

Yet at first glance, your breakfast often seems perfectly reasonable: muesli, skyr, quark, whole-grain bread…

But when it comes to a filling breakfast, there is more to consider than just a food’s reputation. In this article, Dr. Lena Hofer explains five things that are particularly important.

Breakfast table with bread rolls, toast, jam and fruit muesli

1Escape the sugar crash

Toast, bread rolls and the like first enter your body as one thing: sugar. But fruit organic muesli is surely better, right? After all, it doesn't taste that sweet. Unfortunately, no. Here too, there is often much more sugar hidden inside than you think. The result: a short energy high, then your blood sugar drops rapidly. And your energy along with it.

Why hunger returns so quicklySchematic representation – no measured values.

High-protein, high-fiber breakfast
Sugary, low-fiber breakfast

The course illustrates the principle. It is not based on measurements and does not reflect individual insulin or blood sugar levels.

Expert tip: Breakfast can taste really delicious even without added sugar. For example, with almond protein porridge – that has even more benefits than just these. But more on that in a moment.

Man eats breakfast at the kitchen table: quark, toast and coffee

2The Fiber Blackout

Bread rolls and toast are not only high in sugar, but also completely lacking in fiber. “Well, then I’ll have quark or skyr—they’re supposed to be really healthy, aren’t they?” Yes, they are, but they also contain no fiber. Without fiber at breakfast, you’ll soon feel hungry again, and your digestion will get off to as slow a start as you do after a sleepless night.

Expert tip: Fiber doesn’t always mean whole-grain bread. Sure, that can be part of the mix sometimes, but it’s not the only option. Almond protein porridge, for example, is rich in fiber.

A woman pours almond porridge into a bowl in the kitchen

3Skipping protein in the morning? Better not!

Proteins count—that’s only for bodybuilders or athletes, right? The answer here is also: sort of. You don’t need to count your proteins down to the last detail, but it does make sense to make sure that every meal of the day contains some protein—otherwise hunger will quickly return. Rolls, toast, and muesli may be carbohydrate champions, but unfortunately, they’re more like “losers” when it comes to protein content.

Expert tip: Quark or Skyr can certainly help here, but they contain far less protein than people generally think. Especially if protein then falls into oblivion again for the rest of the day.

Bowls with almonds, nuts, seeds and whole grain flakes

4The Magnesium Blind Spot

Quark and skyr are great sources of protein, but did you know there’s something else your body urgently needs in the morning for energy and performance? Magnesium! This vital mineral ensures the normal function of muscles and nerves. With a good dose of magnesium in the morning, you’ll start the day feeling balanced and ready for any challenge.

Expert tip: Nuts, almonds, and whole grains provide magnesium as a bonus – so it’s ideal if your breakfast is based on them, rather than relying solely on dairy products.

Creamy almond porridge with berries and almond flakes

5More than an afterthought: Taste

Sugar-free muesli, quark that seems to double in volume in your mouth, or bland, low-fat plain yogurt: healthy, maybe, but who can stick with that for long? If it doesn't taste good, sooner or later it'll end up back in the cupboard and you'll reach for your favorite wheat rolls after all.

Expert tip: Taste isn't a luxury; it's the reason you stick with it in the first place. A breakfast you genuinely look forward to fits into your daily routine effortlessly—no discipline required.

The solution

Joy Naturals Protein Almond Porridge brings together everything your breakfast has been missing: plenty of protein, lots of magnesium and fiber – and it’s absolutely delicious, with no added sugar. It also contains complex carbohydrates and healthy fats from almonds. This combination is what makes your breakfast a balanced meal – not just a quick carb fix. Enjoy it simply on its own, with fruit or as a high-protein topping.

The numbers speak for themselves:

Nährstoff	Joy Soy Protein Porridge	Classic breakfast
Magnesium	230 mg	50 mg (oats)
Protein	16 g	5 g (muesli)
Dietary fiber	6.6 g	0 g (Skyr)

One look is all it takes: Nearly five times as much magnesium as oats, more than three times as much protein as muesli – and fiber, where skyr falls completely short.

The benefits at a glance:

Looking forward to breakfast already in bed in the evening
No more sugar crashes, no more hunger after an hour
High in protein – to help maintain your muscles
High in fiber
Also as a high-protein topping
Plenty of magnesium – for the proper functioning of muscles and the mind

Expert's recommendation

PORTRÄT

“You don’t have to compromise when it comes to a breakfast that combines protein, fiber, and magnesium—you look forward to it. That’s exactly why it actually sticks in everyday life.”

Dr. Lena HoferNutritional scientist

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