How to Boost Your Day with Breakfast
How to Boost Your Day with Breakfast
The age old adage that “breakfast is the most important meal of the day” continues to hold true in 2025. You may ask – why is that? The data consistently shows that individuals who eat breakfast1:
- Show more favorable nutrient intakes
- Have a higher overall diet quality
That’s not all. Consistently skipping breakfast has been associated with increased risk of
obesity, type 2 diabetes, and cardiovascular disease1.
That is the research. What does this mean for a person who isn’t hungry in the morning or doesn’t have time to make breakfast in the morning?
“I am not hungry in the morning what can I do?”
For many people, not waking up hungry can be a normal thing and doesn’t mean anything is wrong per se. It can occur for many reasons including general physiology and even habits from years past. By starting to include some sort of meal or snack between waking up and lunch can have lasting benefits throughout the day, such as:
- Provides fuel to the brain and muscles after sleeping – remember breakfast is meant to “break the fast” – which gives us energy and focus to start our day
- Offers an opportunity to get all of our nutrients in for the day – think protein, fiber, vitamins and minerals
- Helps with eating consistently during the day which can lower risk of over consumption later in the evening
“I don’t have time for breakfast”
There is no question that mornings can be busy and even chaotic for most people. Finding the time to make breakfast can be challenging. However, with some pre-planning, a balanced breakfast can be put together in less than 60 seconds! What does balanced mean? A balanced plate contains a few key components; a lean protein source, a heart healthy fat source, a fibrous carb source, and a fruit or vegetable
One Minute Breakfast
Five to 10 Minute Meals
More than 10 Minutes
- Protein bar and an apple (or any fruit your love!)
- Individual Greek yogurt and a banana (or any fruit your love!)
- Ready to drink protein shake – e.g. Fairlife Core Power – and some berries
- Quick cooking oats, made with milk – add protein powder, fruit, chia or flax seed, nuts
- Pre-made protein waffles or pancakes (from the freezer) topped with fruit
- Smoothie with a protein powder or yogurt base, frozen fruit and/or veggies and a splash of water or milk of your choice
- Eggs (prepared your favorite way – hard boiled, scrambled) with an English Muffin, avocado and a side of fruit
- Skip the fruit and top the eggs and avocado with your favorite veggies
- Egg and veggie breakfast tacos – eggs, cheese, veggies and salsa
- Overnight oats – prep these the night before for a grab and go breakfast!
“I just can’t eat when I wake up”
If you can’t eat in the first hour or two of waking, no problem. Try for a mid-morning snack break. You can still use the one and five minute meals above or have one of these energy boosters:
- Apple and nut butter
- Cottage cheese or Greek yogurt
- Protein bar (aim for 10g protein)
- Hard boiled egg and veggies with hummus
- Whole grain English muffin with avocado
Go ahead and take that first step to start “breaking the fast” each morning!
References
- Breakfast Consumption by US Adults https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/59_Breakfast_Consumption_by_Adults_1720.pdf. Accessed April 29, 2025
