Although you’ve likely heard more than enough times that “breakfast is the most important meal of the day,” it’s often a rushed afterthought—or skipped entirely. Village Dietitian, Jamie Miller, has the lowdown on how to make sure your breakfast fuels your day and supports your health goals.
The Question of When
Many people skip breakfast, claiming they’re just not hungry or hoping to “save up” calories for later. But is that really a productive approach?
You don’t have to eat immediately upon waking—it’s okay to wait a couple of hours. The issue is that many people suppress their hunger cues with coffee and power through the morning distracted by the demands of a busy schedule. By lunchtime, hunger is through the roof, making it easy to overeat. The total calorie intake may be similar to eating both breakfast and lunch, but the nutritional quality often suffers.
By eating a balanced breakfast and lunch, you can ensure each meal includes enough protein and fiber to keep blood sugar stable and appetite in check.
Key Components
More than any other meal, protein is the top priority at breakfast—fiber is a close second. These two nutrients help stabilize blood sugar and manage appetite and cravings throughout the day. Aim for 30 grams of protein and 5–10 grams of fiber at breakfast. It might seem tricky, but with a few intentional shifts, it’s totally doable—and incredibly effective for overall health.
Below are examples of common breakfasts that may look healthy but fall short in protein or fiber—or are too high in sugar. With a few ingredient swaps, they can easily become balanced and nourishing:
Breakfast Makeovers
Instead of:
Regular Vanilla Yogurt Parfait with Granola
(280 calories, 8g protein, 35g sugar)
Try:
1 cup Greek, Skyr, or Icelandic yogurt + 1 cup berries + 2 tbsp chopped nuts
(300 calories, 29g protein, 19g sugar)
Instead of:
2 scrambled eggs and 2 sausage patties
(395 calories, 20g protein, 34g fat)
Try:
1 whole egg + 3 egg white veggie omelet + 2 chicken sausages
(312 calories, 31g protein, 16g fat)
Instead of:
Oatmeal with dried fruit, nuts, and a drizzle of honey
(450 calories, 10g protein, 71g carbs)
Try:
½ cup oats + 1 scoop protein powder + 1 cup skim milk + ½ cup water + ½ cup fresh fruit + 1 tbsp chopped nuts
(425 calories, 35g protein, 53g carbs)
Instead of:
Frozen breakfast sandwich
(350 calories, 14g protein, 20g fat)
Try:
English muffin + 2 oz sliced ham or turkey + 2 egg whites + 1 slice 2% cheese
(320 calories, 32g protein, 6g fat)
By upgrading your breakfast with the right components, you can improve your energy, reduce cravings, and better support your health goals—all before lunch.