As a mum and the founder of Sneaky Wholefoods, my mornings are all about balancing work and family. For me, that balance starts with a simple, nourishing habit: my sunrise snack. Since becoming a mum, I’ve learned how important it is to take care of myself in those quiet morning hours before the day’s chaos begins. Having a sunrise snack helps me feel replenished and energized before I sit down to enjoy breakfast with my toddler a few hours after waking.
I’ve always been a morning person. There’s something calming about those early hours when the house is still quiet, and I can get a head start on my day—without waking anyone else. I used to eat a full breakfast first thing, but since becoming a mum, I’ve changed that habit.
Now, I’ve found that having a sunrise snack—a small, nourishing bite that fuels my body without feeling too heavy—works wonders for my energy and productivity. This isn’t a replacement for breakfast, but it helps me stay focused and balanced after a night of fasting.
Research shows that our blood sugar levels naturally drop overnight, and a small snack can help stabilize them. A combination of protein, healthy fats, and complex carbs jumpstarts metabolism, replenishes energy, and prevents sluggishness. That way, I can get through the first part of my day feeling strong, and when it’s time for breakfast with my daughter, I can fully enjoy that special moment—especially when she requests pancakes!
The benefits of a Sunrise Snack
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Boosts energy – A small morning snack replenishes your body after fasting overnight, stabilizing blood sugar levels and preventing mid-morning fatigue.
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Improves focus and productivity – Eating a balanced snack with protein, healthy fats, and carbs helps you stay clear-headed and productive before your main breakfast.
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Prevents energy dips – A sunrise snack helps maintain consistent energy levels throughout the morning, avoiding the sluggish feeling that comes from skipping a meal or eating too late.
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Supports mindful eating – Having a light snack first thing allows you to enjoy a proper breakfast later without feeling overly hungry or rushed.
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Nourishes after sleep – Your body naturally fasts overnight, so a sunrise snack helps replenish essential nutrients and prepares you for a healthier, more balanced start to the day.
A sunrise snack isn’t about replacing your breakfast—it’s about nourishing your body upon waking so you can feel energized and focused. This simple habit of replenishing your body after the natural fast of sleep helps prevent fatigue and improve cognitive performance. Having that small snack allows you to enjoy your morning and be more present for yourself and your family as the day begins.
My go-to Sunrise Snacks
My favorite no-prep sunrise snacks? Sneaky Wholefoods Nourish Bites, Protein Bars and Protein Balls made from our Protein Ball Mixes. They’re the perfect balance of protein, healthy fats, and carbs—quick, delicious, and exactly what I need to feel fueled before breakfast.
But if you’re looking for more options, here are some of my other go-to sunrise snacks:
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Rice cakes with ricotta & avocado – A crunchy, satisfying mix of carbs, protein, and healthy fats.
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Chia pudding with coconut milk and fruit – Loaded with fibre and omega-3s for lasting energy.
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Greek yogurt with honey and flaxseeds – A protein-packed, tummy-friendly option that keeps you full.
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Banana or apple with peanut butter – A classic combo of natural sugars, fibre, and healthy fats.
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Homemade almond meal muffins – A nutritious, make-ahead option for a quick morning bite.
Is a Sunrise Snack right for you?
Everyone’s morning routine is different, and a sunrise snack may not be for everyone. But if you love an early start and need a little nourishment before your first meal, it might be worth trying! The key is finding what works best for your body and lifestyle—because wellness isn’t one-size-fits-all.
Love, Daisy x
