For years we've heard that "breakfast is the most important meal of the day." More recently, intermittent fasting has challenged that idea, with many people skipping breakfast in the hope of improving their health, losing weight or boosting energy.
So, who's right?
The truth is, there's no one-size-fits-all answer.
For some people, eating breakfast supports energy, concentration and appetite throughout the day. For others, delaying breakfast may fit their lifestyle and health goals. What matters most isn't simply whether you eat breakfast - it's whether you're giving your body the nutrition it needs to perform at its best.
Let's explore what the science says.
Does Breakfast Actually Support Energy?
After an overnight fast, your body has used some of its stored energy to support essential functions such as breathing, circulation and repair.
Eating breakfast replenishes energy stores and provides nutrients your body needs to support concentration, physical activity and metabolism.
Studies suggest that eating breakfast is associated with improved alertness, memory and concentration, particularly in children and adolescents, although the benefits in adults are less consistent and often depend on the quality of the meal rather than simply eating breakfast itself (2).
If you regularly wake up feeling sluggish, irritable or unable to concentrate, breakfast may help improve your energy levels - but this only counts, if it's a balanced meal.
When Skipping Breakfast Can Backfire
Skipping breakfast isn't automatically unhealthy. However, for some people it can make it more difficult to meet their daily requirements for protein, fibre, vitamins and minerals. This is particularly true if skipping breakfast leads to:
- Eating too little overall.
- Grabbing convenient, highly processed foods later in the day.
- Increased sugar cravings.
- Low energy during the morning.
- Overeating in the evening.
If your eating window becomes too short, it can also be challenging to consume enough protein to support muscle health or enough fibre to support your gut microbiome.
For those already living with high stress levels, skipping breakfast can compound the problem. Going too long without food places an additional load on the body's stress response, and for some people this shows up as heightened anxiety, irritability or a more pronounced energy crash later in the day. Often this increase in stress (and therefore cortisol) contributes to holding onto excess weight around the middle – referred to as the ‘cortisol roll’. In simple terms, eating less and moving more when you’re stressed can backfire.
For active individuals, growing teenagers, pregnant women and many women during perimenopause, consistently under-fuelling may contribute to fatigue, poorer recovery and a general feeling of low energy.
Breakfast + Blood Sugar
One reason breakfast can support energy is its effect on blood sugar.
Starting the day with a meal that combines protein, fibre and healthy fats helps provide a slower, more sustained release of energy compared with eating refined carbohydrates alone.
For example:
- Toast with jam - it's a no
- Eggs on wholegrain toast with avocado – it’s a yes
- Sugary cereal – no thank you!
- Greek yoghurt with berries and nuts - hell yes
Balanced breakfasts help reduce rapid rises and falls in blood glucose, which may leave you feeling hungry and tired a few hours later (3).
What About Intermittent Fasting?
Intermittent fasting has become increasingly popular, and for some people it can be a useful eating pattern.
Research suggests that intermittent fasting may improve insulin sensitivity and metabolic health in certain individuals, particularly when it leads to an overall improvement in diet quality and energy balance (1).
However, fasting isn't automatically healthier than eating breakfast.
The benefits are unlikely to come simply from skipping your morning meal. Instead, they appear to be linked to improvements in overall eating habits and, for some people, a reduction in total energy intake.
If skipping breakfast means you're:
- Running on coffee until lunchtime
- Constantly tired
- Struggling to meet your protein and fibre needs
- Experiencing intense afternoon cravings
...then fasting may not be the right approach for you.
The best eating pattern is one that supports your health, lifestyle and nutritional needs - not one that leaves you under-fuelled.
What Makes a Good Breakfast?
If you choose to eat breakfast, aim to build it around three key nutrients:
Protein
Protein helps keep you fuller for longer while supporting muscle health and steady energy.
Aim for around 20-30 g where possible.
Good choices include:
- Eggs
- Greek yoghurt
- Cottage cheese
- Smoked salmon
- Tofu
- Protein oats
Fibre
Fibre slows digestion, supports healthy blood sugar levels and feeds the beneficial bacteria in your gut.
Try including:
- Vegetables - spinach, watercress, kale, rocket, tomatoes, mushrooms, herbs
- Oats
- Bread - sourdough, rye
- Fruit - berries, apples, kiwi
- Nuts + seeds - chia, flax, pumpkin, sunflower
Healthy Fats
Healthy fats help keep meals satisfying while supporting hormone production and brain health.
Examples include:
- Avocado
- Nuts
- Seeds
- Nut butter
- Olive oil
5 Breakfast Ideas for Lasting Energy
Overnight oats
Eggs on sourdough toast
High-protein smoothie
Cottage cheese bowl
Tofu scramble
So…Do You Really Need Breakfast?
The answer is: it depends.
If you wake up hungry, exercise in the morning or struggle with low energy, breakfast can be an excellent way to fuel your day.
If you prefer eating later and can still consume enough protein, fibre and nutrients across the day, skipping breakfast isn't necessarily a problem.
Rather than asking:
"Should I eat breakfast?"
Ask yourself:
- Do I feel energised during the morning?
- Am I meeting my protein and fibre needs?
- Do I experience cravings later in the day?
- Does my eating pattern support my health and lifestyle?
Your answers are likely to tell you more than any trend on social media.
April’s Favourite Breakfast
Black Bean + Egg Hash with Salsa
Ingredients
- 1 can Black Beans
- 10 Cherry tomatoes finely diced
- 1 Shallot finely chopped
- 1/2 Red chili finely chopped
- 1/2 Lemon juiced
- Salt, to taste
- Black pepper, to taste
- 1 Avocado cut into wedges
- 4 Eggs
- Parsley, to top roughly chopped
Method
- Drain the black beans and put in a small bowl.
- Dice the cherry tomatoes, chop shallot, red chili and combine in a bowl.
- Add lemon juice and season with salt and pepper. Set aside
- Preheat two nonstick pans over medium heat.
- Fry the eggs.
- Add egg and top with salsa, black beans, avocado, salt, pepper and fresh parsley.
Rhian’s Favourite Breakfast
Smoked Salmon + Avocado
Ingredients
- 50g smoked salmon
- 1 tsp of capers
- 1 wedge of lemon
- 2 slices of ARTAH bread (recipe below)
- 1x avocado
- Salt + pepper
- ½ grapefruit
- 1 handful of cherry tomatoes diced
Method
- Toast the bread and mash your avocado on top.
- Sprinkle the capers on along with diced tomatoes.
- Add the smoked salmon, season and finish with a squeeze of lemon
- Serve with ½ grapefruit.
The ARTAH Loaf
Ingredients
- 1/2 cup (72.5 g) almonds
- 1/2 cup (67.5 g) hazelnuts
- 1/2 cup (64.5 g) pumpkin seeds
- 1 cup (140 g) sunflower seeds
- 1/2 cup (89 g) golden flax seeds
- 1/2 cup (96 g) chia seeds
- 1/4 cup (28 g) golden flaxseed meal
- 1/2 cup (40 g) psyllium husk
- 3 tbsp (45 ml) coconut oil, melted
- 1 tsp salt
- 1 1/2 cups (360 ml) warm water
Method
- Preheat the oven to 175°C.
- Add the almonds and hazelnuts into a food processor and process into a fine meal. Be careful not to over-process the nuts.
- Add the processed nuts, seeds, psyllium, and salt into a large bowl and mix until well combined.
- Add the coconut oil and water into the bowl and mix again. If the dough is too thick or some of the dry ingredients aren't completely soaked, add more water, 1 tbsp at a time.
- Transfer the dough into a parchment paper-lined 8 x 4 inch/20 x 10 cm loaf pan and press it into an even layer. Smooth out the top and bake for 45 minutes. After 45 minutes, remove the bread from the pan and place it directly on a baking sheet (or an oven rack). Bake for another 15-25 minutes.
- Transfer the bread onto a cooling rack and let it cool completely before slicing. The bread will continue to firm up as it cools.
- Leftover bread keeps well in an airtight container in the refrigerator for 4-5 days. For longer term storage, slice the bread and store it in an airtight container in the freezer for up to 3 months.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
References:
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de Cabo, R., & Mattson, M. P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. New England Journal of Medicine, 381(26), 2541–2551. https://doi.org/10.1056/NEJMra1905136
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O'Neil, C. E., Byrd-Bredbenner, C., Hayes, D., et al. (2014). The Role of Breakfast in Health: Definition and Criteria for a Quality Breakfast. Nutrition Research Reviews, 27(1), 31–44.
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Reynolds, A., Mann, J., Cummings, J., et al. (2019). Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/S0140-6736(18)31809-9
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Leidy, H. J., Clifton, P. M., Astrup, A., et al. (2015). The Role of Protein in Weight Loss and Maintenance. American Journal of Clinical Nutrition, 101(Suppl), 1320S–1329S.
