Introduction
It's a phrase we've all heard, perhaps from our parents when we were children, and now we may find ourselves repeating it to our own kids: "Breakfast is the Most Important Meal of the Day!”.
However, this widespread belief did not originate from nutritional science but from the advertising genius of Mr. Kellogg, the inventor of cornflakes, in the early 20th century. Over decades, this idea was reinforced by marketing campaigns aimed at boosting breakfast cereal sales—a strategy that has undoubtedly been successful... for the cereal industry.
But here’s the reality: ultra-processed foods like cereals, even those labelled as "wholegrain," are often processed beyond recognition which strips away any nutritional content and leaves a load of sugar on the plate.
In this blog, I’ll explore why breakfast truly is the most important meal of the day—based on nutritional science, not marketing slogans. We’ll dive into why timing matters, and which macronutrients are essential to optimising your metabolic health, boosting energy, and building strength in early mid-life.
The Outdated Concept of Breakfast
Historically, breakfast was the meal you had shortly after you open your eyes in the morning, before heading out to work or school. It consisted of some quick-to-prep carb-rich plate like toast and jam, a pastry, some cereal or muesli and milk, with a glass of orange juice and a coffee. This was considered a healthy balanced meal back then.
Little did we know that even a healthy-looking glass of orange juice had nearly the same amount of sugar as the same amount of Coca Cola - 22g vs. 26g per 240ml respectively.
All carbohydrates break down into sugars in the body. The more refined the carbohydrate, the quicker it breaks down into sugars.
Even more so, the body cannot distinguish between natural sugars (i.e. natural fructose in orange juice) and added sugars (i.e. high fructose corn syrup in sodas). All sugar is treated equal.
What this sugar-loaded breakfast did is send blood sugar soaring, giving a momentary boost of energy to get on with the day ahead. A few hours later, a “sugar crash” sends us craving for a mid-morning snack to get us through to lunch. And the cycle of spikes and crashes continues.
As modern society shifted to more desk-based jobs and sedentary living, eating a carb-loaded breakfast and proceeding to sit down for 8 hours straight created a metabolic storm. The excess sugar which was not needed immediately got “efficiently” stored away by your body, as fat for later use. But we never really did come around to using the fat because we kept on eating every few hours!
Over time, this high carb, high sugar, ultra-processed diet, combined with sedentary lifestyles led to alarming obesity rates. In 2024, according to the Centre for Disease Control and Prevention stated that 42% of the US adult population and 20% of US children (aged 2-19 years old) were estimated to be clinically obese.1
With these basic misconceptions cleared out, let’s move on to exploring how you can maximise the health-impact of breakfast.
The Takeaway: The belief that breakfast is the most important meal of the day originated from marketing campaigns rather than nutritional science. High-carb breakfasts and sedentary lifestyles are creating a metabolic storm.
Breaking the Fast: It is All About Timing
The term "breakfast" literally means to "break" the overnight "fast". Contrary to popular belief, breakfast does not have to be consumed immediately upon waking; it can be delayed to suit your body's needs.
By eating according to the clock, not how hungry we felt, our bodies got accustomed to having breakfast early. However, you can retrain your body to extend the fasting period and gain the metabolic benefits that come with it.
Research increasingly shows that intermittent fasting is a powerful tool for boosting metabolic health and reducing the risk of chronic diseases like diabetes, heart disease, and cancer. Curious about the potential longevity benefits of fasting? Check out my blog: Can Fasting Add Years to Your Life?
Humans are biologically designed to endure long periods without food, much like our ancestors who often went for days between meals. Although society has modernized rapidly, our biology remains similar to that of early humans, meaning we are highly capable of enduring long periods of fasting. We've simply lost the habit for it.
There isn't a one-size-fits-all "best" time for breakfast, however, here are some key guidelines that will help restore metabolic balance and give you stable energy levels throughout the day:
Keep at least 12 hours food-free overnight
Avoid refined carbs and sugars at breakfast, especially if you lead a sedentary lifestyle
Vary your breakfast timing to maintain metabolic flexibility; experiment with 12-16 hour fasts to find what works best for you
You can skip breakfast if it suits your routine and preferences, provided you “break your fast” thoughtfully later in the day – read on to find out what this entails
The Takeaway: Breakfast timing can be flexible to suit individual metabolic needs, with benefits from extending fasting periods.
Breakfast Sets the Direction for Your Day
So, what is the best way to break your fast? Ideally one that leaves you feeling full and nourished, helping you maintain stable energy levels throughout the day. That’s the dream, right?
Enter, protein.
Protein is a macronutrient that contains essential amino acids only found in food – our bodies cannot produce them without food.
Proteins are essential for a healthy metabolism, weight loss, long-term health.
Proteins leave you feeling fuller for longer because they take longer to breakdown, stimulating the satiety hormone leptin
Proteins do not cause a blood sugar spike, meaning you will not experience an energy crash or hunger pangs later in the day
Healthy fats also sit in the same hunger-taming category, but they are more calorie dense at 9 kcal/g compared to 4 kcal/g for proteins and carbohydrates, so you need to mindful of fat quantities if you have a weight loss goal in mind.
Shifting from having a sweet breakfast to a high-protein savoury breakfast has single-handedly supported me and many of my clients in regulating blood sugar levels, resetting metabolism and achieving natural weight loss.
Some of my protein breakfast staples include Eggs, Smoked Salmon, Greek Yogurt, Kefir, Tofu, Soy Milk, Labneh, Nuts, and Seeds.
The Takeaway: Choosing a protein-rich savoury breakfast can enhance satiety, stabilise energy levels, and support blood sugar control throughout the day.
Protein is Crucial for Muscle Maintenance in Early Mid-Life
Protein is crucial for long-term health and wellbeing as we age.
Starting at around 30 years of age, we begin to naturally lose muscle mass, up to 8% per decade, and that rate is even higher after the age of 60.
Our muscles are key to our metabolic health, because they act as a glucose storage space, helping you keep blood sugar balanced.
Muscles also help you burn fat, at rest. Yes, you heard it well. Muscles burn fatty acids even when you are not exercising. So, investing in building your muscle mass as you enter your 40s is a very wise “investment” to make.
However, muscles require protein to repair, grow, and maintain their proper function. The recommended daily intake varies, depending on which research paper you read, however, two common denominators arise across the research:
1g of protein per kg of ideal body weight is the bare minimum requirement
The optimal requirement is closer to 1.5g protein per kg of ideal body weight
It is best to divide the protein intake across 2-3 meals in the day, which helps with absorption and efficacy
Front-load protein at breakfast to support metabolic health the best
Let’s walk through some examples.
If you are a 68kg woman and your ideal body weight is 60kg, then your ideal protein intake is 90g per day. Divide that over 3 meals, makes 30g ideally per meal. We can then front-load the protein by going for 40g at breakfast, 25g at lunch, and 25g at dinner.
If you are a 95kg man and your ideal body weight is 80kg, then your ideal protein intake is at least 120g per day. Divide that over 3 meals, makes 40g ideally per meal. We can then front-load the protein by going for 50g at breakfast, 35g at lunch, and 35g at dinner.
Don’t panic! You won’t need to track your food by the gram. See The Visual Guide to Protein Portions, so you know how to construct your meals easily.
The Takeaway: To counteract age-related muscle loss and support metabolic health, aim for 1.5g of protein per kg of ideal body weight, front-load protein intake at breakfast, and distribute it across 2-3 meals daily.
Meet Your New Energy Boosting Breakfast
To fuel your day and support metabolic health, here are my go-to guidelines for crafting the perfect energy boosting breakfast:
Go for Savoury: Once you switch to savoury, you automatically eliminate the sugary carby culprits of blood sugar spikes and crashes.
Be Generous: The key is to feel properly fuelled for the day, with nutritious foods, so you have enough energy until lunchtime. Bye bye elevensies.
Make Protein the Hero: Animal based proteins like eggs, yogurt, white cheeses, smoked salmon, whey protein powder or plant-based proteins like tofu, beans, nuts and seeds all need to feature.
Add a Side of Healthy Fats: Healthy fats are higher in calories but can play a helpful role in stabilising blood sugar. Think about adding half an avocado or some extra virgin olive oil to your breakfasts.
Let Carbs Take a Backseat: A piece of whole meal toast can be great and bringing your breakfast together, or some fresh fruit with your yogurt, but ideally carbohydrates are not a main breakfast component.
The strategies I outlines above will help you maintain steady energy levels and support overall metabolic health. But if making it happen requires too much planning, here are 3 quick breakfast ideas that pack 40g of protein each.
Greek Yogurt & Berry Pot: 200g plain Greek yoghurt, 30g mixed nuts, 100g mixed berries (you can use frozen). Greek yoghurt is high in protein and low in carbohydrates, while nuts add healthy fats and some extra protein. Berries contribute vitamins and fibre.
Smoked Salmon & Avocado Toast: 2 small slices whole-grain sourdough, 100g smoked salmon, half an avocado, 1 tbsp of chia seeds. Smoked salmon is an excellent source of protein and healthy fats, while avocado provides additional healthy fats and fibre. Whole-grain bread sourdough adds complex carbs and fibre.
Tofu & Veggie Scramble: 200g pressed firm tofu, 1 cup spinach, 1 sliced red pepper, turmeric, paprika, chili pepper and 2 tbsp olive oil. Tofu is a complete protein source when spiced gives a very satisfying flavour and texture. Vegetables contribute fibre and essential nutrients.
The Takeaway: For sustained energy and optimal metabolic health, choose a high-protein, savoury breakfast with healthy fats, minimal carbs, and a generous portion to keep you fueled until lunch.
More About Nada
As a Certified Metabolic Health Coach, I focus on helping my clients achieve lasting health by restoring metabolic balance to sustain energy levels throughout the day, burn fat effectively, and build muscle over time.
These metabolic health benefits are the foundations of lasting wellness, because a healthy metabolism slashes your risk of chronic illnesses like diabetes, cancer, dementia, and cardiovascular diseases down the line.
Your 30s and 40s are when you can more easily lay the foundations of long-term health and longevity. Don’t wait until your 50 or 60 to start taking action – it will be much harder then!
I want to make early mid-life a chapter in which you can feel reassured about their health and thrive in all aspects of their life.
Previously, a Partner in a top-tier strategy consulting firm, I pivoted into health coaching and founded The Healthy Chain, after a personal experience with ovarian cancer, which prompted me to make health my top priority.
I am a mum of three and I know how hard it can be to prioritise health when you are juggling a career and family. I focus on realistic tweaks and swaps that slot easily into busy schedules.
You can now schedule a free "Discovery Call" with me to explore how you can start on your journey towards better health. Use this link to book.
Get in touch – I love hearing from you!
Thank you,
Nada Soubra
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