The Breakfast Mistakes You’re Probably Making (And How to Fix Them)
Today, we're diving into one of the most important, controversial, and often misunderstood meals of the day: breakfast.
We've all heard that breakfast is the most important meal of the day, but what does that really mean?
Is there any truth behind it? Is breakfast actually the most important meal, or is it more about the nutrition that we need to start our day?
I'm here to answer all your burning breakfast questions (just don’t burn your breakfast! 😄) and set the record straight once and for all.
Should you eat breakfast? Should you skip it? And if you do eat breakfast, how can you fuel your body to give yourself the best possible start to your day?
Why Breakfast Matters
Let's cut to the chase: yes, breakfast is the most important meal of the day. It is the first chance to fuel your body, energize your brain, get essential nutrients in, and help you reach your protein goals for the day.
Breakfast is more about what you eat to break your fast and less about eating first thing in the morning.
You can prolong your overnight fast however long you want (there are benefits to going 12-14 hours from your last to your first meal). I often don’t eat breakfast until 2-3 hours after I wake up. For example, if my last meal the previous day were at 7:00 p.m., I wouldn’t break my fast until 9 or 10 a.m. the next day.
Skipping Breakfast: A Bad Idea
Research shows that skipping breakfast is associated with an increased risk of type 2 diabetes, obesity, and weight gain. One paper reported a 31% higher risk of excess belly fat, a 48% greater risk of being overweight, and a 44% greater risk of becoming obese over time. This could be due to increased late-night eating that can accompany skipping meals.
Breakfast Like a King 👑
Have you ever heard the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper?” Research shows that there’s some truth to it. It’s better to skip dinner than breakfast or have a bigger breakfast and a lighter dinner.
An interesting study showed that men who initially consumed a low-calorie breakfast and a high-calorie dinner experienced a significant boost in diet-induced thermogenesis when they switched to eating the same high-calorie dinner for breakfast. Specifically, their metabolism was 2.5 times higher when the high-calorie meal was consumed in the morning compared to the evening.
Breakfast Don’ts
The following foods are my list of breakfast “don’ts.” They crush your metabolism first thing in the morning and can cause you to be hungrier, crave carbs and sugar, and overeat the rest of the day.
🚫 Don’t drink your breakfast—smoothies made from tropical high-glycemic fruit (banana, mango, pineapple), fruit juice, and pressed juices (yes, even green juice). Drinking liquid sugar sets off a sugar bomb in your body, causing your blood sugar and insulin to spike, followed by a crash and hunger just a few hours later.
🚫 Don’t eat dessert for breakfast. When you start your day with sugar, you kick off an addictive cycle of sugar and carb cravings that will last all day long. Many foods that we traditionally consider breakfast foods are actually desserts: pancakes, waffles, muffins, granola, and cereal.
🚫 Be cautious with oats. Despite being dubbed a “whole grain,” most oats on the market are instant or quick-cooking oats, meaning their outer husk is removed, flattened, pre-cooked, and toasted dry. Instant oats have a high glycemic index, causing rapid blood sugar spikes. If you must have oats, opt for overnight oats or steel-cut oats, or try these hacks to reduce glucose and insulin spikes.
Breakfast Do’s
Now, let’s talk about what to eat for breakfast to get the best start to your day:
✅ Protein: A high-protein breakfast leads to greater satiety and appetite control, less overeating at your next meal, balanced blood sugar, curbed cravings, and reduced evening snacking. Aim for 30-40 grams (a palm-sized portion).
Examples: Eggs, Greek yogurt, cottage cheese, a tofu scramble, tempeh, or a protein shake. You can also have dinner leftovers for breakfast.
✅ Healthy Fats: Help promote satiety, balance blood sugar, and fuel your brain.
Examples: ¼ of an avocado sliced with four eggs (with the yolks) cooked in extra virgin olive oil. Other examples include a handful of nuts or seeds and a tsp of nut butter.
✅ Fiber: Supports satiety digestion, stabilizes blood sugar, and supports gut health.
Examples: Blueberries, raspberries, blackberries, kiwi, citrus fruit, chia seeds, flax seeds, spinach, leafy greens, kale, bell peppers.
Breakfast Inspiration
Here are some of my favorite go-to breakfast recipes to get you started:
Omelet
Three omega-3 eggs with spinach, mushrooms, cheese, and berries on the side.
Yogurt parfait bowl
Sheep, coconut, or goat yogurt (or plain unsweetened Greek yogurt) with berries, sliced almonds, pecans, and a drizzle of raw honey.
More ideas!
Breakfast scramble: 2-3 eggs, pasture-raised chicken or turkey sausage, spinach, tomatoes, feta, or goat cheese.
Tofu scramble: Chop up some extra firm non-GMO tofu and cook in extra virgin olive oil with turmeric, greens, and cherry tomatoes.
Chia seed pudding: Top with berries and nuts.
Low glycemic, high-protein smoothie: A handful of low-glycemic fruits (berries), plain, unsweetened plant milk, a scoop of protein powder, and 1-2 tbsp of chia or flax seeds.
I’ll leave you with this: What you eat for breakfast sets the tone for the rest of the day. It’s an opportunity balance your hormones, blood sugar, mood, energy, focus, and cognition.
Start the first meal of your day off with high-quality nutrition that includes protein, healthy fats, and fiber will undoubtedly set you up for success in tackling whatever your day throws at you.
