Discover why your first meal of the day matters, no matter your age or schedule. Learn simple, satisfying breakfast ideas (traditional and non-traditional), tips to overcome common barriers, and how to build a better plate in the morning.

If you read my 2018 post Think Outside the Cereal Box, you know breakfast doesn’t have to mean a bowl of cereal. Today, we’re upgrading that message, because cereal is just the start. Around the world, first meals look completely different, and often include vegetables, proteins, legumes, and whole grains. Whether it’s savory bowls, bold flavors, smoothies, or dinner-inspired first meals, your morning can be as nourishing as it is creative.

The science behind the first meal

When we wake up, our body has been fasting for several hours. Eating breakfast helps to break that fast and give our metabolism the jumpstart it needs to start burning calories and providing energy. Think of it as fueling up your car before a road trip, You wouldn’t get very far if you didn’t fill the tank first!

Skipping breakfast can lead to sluggishness, brain fog, and a lack of focus. Studies show that eating in the morning improves concentration, memory, and problem-solving skills, all essential, whether you’re at work, in school, or managing your daily routine [1].

Another reason breakfast is important is that it allows us to “front-load” our calories [2]. That means we’re consuming more of our calories earlier in the day when we’re likely to need them most for energy. Research suggests this helps to stabilize blood sugar levels which can help prevent or delay diabetes and related complications like heart disease, kidney damage, nerve issues, and inflammation-related diseases [3].

Breakfast—or whatever you want to call your first meal—helps us maintain steady energy and mental clarity throughout the day. It reduces spikes and crashes (think cravings, mood swings) and can even contribute to better sleep quality and hormonal regulation. Kickstarting your day has myriad benefits, all of which can ultimately support healthier aging.

For more on mood and cognition, check out our Brain Health wellness webinar. Whether you’re dealing with brain fog or looking to stay mentally sharp as you age, learn practical, research-based strategies you can start using today.

Barriers to breakfast

Instead of forcing yourself into a one-size-fits-all model, it’s more sustainable to listen to your body and adapt breakfast to your needs. That might mean starting with a smoothie, prepping ahead, or simply redefining what breakfast looks like.

“Breakfast food” doesn’t have to mean cold cereal or pastries. Around the world, first meals look completely different—and often include vegetables, proteins, legumes, and whole grains. Let’s borrow a little inspiration:

Not everyone is able to fit in time for all of the morning routines once their alarm goes off, but if you find yourself always rushing out the door and then feeling hungry when you get to work or school, and not making the best choices or not having access to healthy options when you get onsite, consider the following:

• Prep ahead: when you’re getting ready the night before, consider what you’ll have/need to make an do what you can ahead of time
• Batch-cook savory muffins, grain bowls, or smoothie packs that go beyond store-bought options
• Easy, grab-and-go options: overnight oats, chia pudding, pre-made breakfast burrito or egg cups
• Batch cook ahead: Overnight oats, savory muffins, and mini frittatas freeze well and reheat quickly.
• Repurpose meals: Don’t hesitate to enjoy leftovers as your first meal of the day.
• Keep it simple: A banana with almond butter or a yogurt cup with granola is still a win!
• Honor your routine: If you’re not hungry early, prep something portable to enjoy mid-morning when your appetite kicks in.

Not being hungry immediately after waking up is very common, as is the general inability to recognize appetite or hunger cues. In these cases, we’d recommend starting your day with something small, whether it’s a combination of fruit and nuts, some sips of a smoothie that you’ll be having later in the morning, or a plain, old hard-boiled egg. When you allow your body to adjust to small, consistent changes (e.g., “front-loading” calories as mentioned above), over time you might find your appetite returns [4].

Medication timing is another thing to consider. Depending on your prescription, you might have to take your pills on an empty stomach and wait at least 30-60 minutes before eating your first meal. In other instances, you might be instructed to take your meds with food, meaning you would need to eat right after or with your pills. In the case of something like Levodopa, you might even have to space out your macronutrients as there is a protein timing stipulation with this medicine used to manage Parkinson’s Disease. For anyone prescribed multiple medicines, be sure to read your inserts thoroughly, follow the prescription label, and ask your pharmacist or healthcare provider to clarify any questions or concerns you may have.

When it comes to fasting for religious reasons or as personal preference, we’re not going to get in the way. I will, however, recommend against implementing a formal intermittent fasting approach for the following populations [5]:

• People with a history of eating disorders – Fasting can trigger disordered behaviors or worsen recovery
• Children and teens – are still growing and need consistent energy intake.
• Pregnant or breastfeeding individuals – need extra nutrients and calories.
• People with diabetes or blood sugar issues – Especially those on insulin or medication, due to risk of hypoglycemia. Medical supervision is essential.
• Those with heart disease – Intermittent fasting may be risky for people with current or past heart issues.
• Anyone with a chronic medical condition or underweight – Fasting could worsen health or nutritional status.
• People on medications requiring food – Skipping meals may interfere with medication timing or effectiveness

And for those managing chronic health conditions, breakfast can be tailored to support heart health, blood sugar control, or gut health. It’s not about perfection; it’s about finding what works for you. Remember to reach out to a Registered Dietitian for help!

Everyone deserves access not only to breakfast, but to varied, nourishing first meals beyond the standard cereal box. This is where I would be remiss not to address the social determinants of health (SDOH) those non-medical factors that influence health outcomes, such as the conditions in which people are born, grow, live, work, and age. These include socioeconomic status, education, access to healthcare, and neighborhood environment, all of which can significantly impact an individual’s quality of life and health risks. Nowadays, the discussion around affordable foods is in the forefront, so if you have control over your finances, consider the following budget-friendly recommendations.

• Make it from scratch. Being in control of your ingredients costs a lot less than prepared, processed, and restaurant foods. That said, it does take a bigger investment of time and advance planning to do things on your own, so be sure to carve out time in your schedule for all the shopping.
• Remember to inventory & use what’s on hand. Reminders about leftovers. Don’t throw away food, edible parts of the plant. Sautee greens, add stems to a stir-fry, roast seeds from squashes, leave skins on in smoothies.
• In season, usually cheaper, but other options are OK. Fruits and veggies can be nutritious whether fresh, frozen, or canned.
• Consider proteins that are $1 or less per serving. Meat is usually the most expensive part of the meal. Eggs (egg whites), canned fish, tofu, beans/lentils, rice/brown rice may cost less.
• Choose fat-free (skim) milk: dairy farmers are paid by the butterfat content of milk, so fat-free is often less expensive. Alt: non-fat dry milk powder can be added to recipes and smoothies for extra protein.

What counts as breakfast?

When I searched across the globe, I noticed some common themes, which also reflect what we discussed in our Healthy Aging/Blue Zones webinar a while back, and would be great to integrate into our first meal recommendations as well. For starters (no pun intended), think beyond “traditional” ingredients. Be inspired by cultural preferences from different parts of the world that might not look like how Americans generally eat [6]. Become more mindful or intuitive while eating. Consider portion sizes, aim for a balanced plate, hone in on your fullness factor. Prioritize plant-based meals by including fiber-rich foods, veggies, and whole grains. I usually recommend to “never eat a naked carb” to avoid blood-sugar spikes (refer to our T2DM webinar as well), especially first thing in the morning or on an empty stomach, so consider pairing your carbs with a protein or healthy fat source, like apple and peanut butter, toast with smashed avocado or fried egg, oatmeal with nuts, or Greek yogurt with berries. We’re also learning more about the timing of macros, so that if you eat your protein or fiber first in a meal, it can help slow digestion and stabilize post-meal glucose (blood sugar) [7].

When I did a quick online search, I was met with a wide variety of thumbnails that represented what people around the world eat for their first meals. In New York City, where I live and work, there are so many wonderful and diverse cultures in our boroughs, and we love to honor and respect other people’s foodways, so I thought I’d share some examples below of their first meals [8].

Shakshuka is a traditional North African dish made by poaching eggs in a flavorful, spiced tomato and pepper sauce. It is typically served hot, often with bread for dipping.

Nasi lemak is a fragrant Malaysian rice dish cooked in coconut milk and pandan leaves, also known as “Asian vanilla” which has a sweet, floral, and slightly grassy scent that enhances both sweet and savory dishes. It’s typically served with a variety of accompaniments including sambal (a spicy chili paste), fried anchovies, peanuts, cucumber, and a boiled egg.

Koulouri, often referred to as a Greek bagel or bread ring, is a popular street food and breakfast snack throughout Greece. It is a simple, circular bread covered in sesame seeds, known for its crispy exterior and soft, chewy interior.

Ackee and saltfish is Jamaica’s national dish, a savory combination of ackee (the national fruit of Jamaica, also popular in Caribbean cuisine) which is treated like a vegetable, and salt cod (known as baccalà in Italy and bacalao in Spain). The dish is sautéed with onions, peppers, tomatoes, and other seasonings, often served with dumplings, or other sides.

Idli is a type of savoury rice cake, originating from South India, popular as a breakfast food in Southern India and in Sri Lanka.

Building a better breakfast

If you’re finding yourself in a funk or struggling to figure out what to make for your first meal, here’s some guidance:

Balance is Key: Macronutrients represent the “quantity” of your food. It’s what gives you energy. Try to have a ratio of these represented in most of your first meals as often as possible to help with fullness, digestion, and to stabilize blood sugar: this includes carbohydrate sources, fiber-rich foods, lean proteins, and healthy fats. Micronutrients are the “quality” of your food and what allow your cells to function, protect you or lower your risk of disease. Aim for variety, color, texture when making meals to be sure to get what you need from these important vitamins and minerals.

When building your plate (or bowl, or wrap), aim for a combination of these four nutrients:

1. Complex carbohydrates – oats, whole grains, fruit, sweet potatoes
2. Fiber – fruits, veggies, whole grains, chia or flaxseeds
3. Protein – eggs, tofu, yogurt, nut butters, legumes
4. Healthy fats – avocado, olive oil, nuts and seeds

Timing & Energy: Rather than counting calories, let breakfast fuel you for the next few hours. Choose balanced bites that go beyond the box. There’s a rule that 100 calories can provide you with about an hour’s worth of energy, so consider the timing of when you’ll be eating your meals throughout the day and when you’re going to be most active. That doesn’t mean you need to make an 800-calorie breakfast burrito if you wake up at 6am and your lunch isn’t until 2 o’clock (in fact, I’d advise against that because your body is going to need some time to digest such a heavy meal). Think about it in terms of what I mentioned before: a hard-boiled egg, yogurt, or oatmeal will provide about 100-200 calories, so that might be enough to keep you satisfied until you can eat later in the morning, or you might find yourself getting hungry again in about 2 hours once those calories have been used up. Balancing blood sugar spikes and crashes, and keeping yourself fuller longer come from how long it takes to use up these calories. A carb-dense meal only takes about 2 hours to full metabolize, but something with a balanced representation of a carb, protein, and fat, might last you up to 6 hours. If you are someone who can’t recognize their appetite, or gets “in the zone” at work, then set an alarm or timer to feed yourself every few hours, whether that’s a larger meal or another small snack/mini-meal. Using the car analogy from before, think of it as you’ll be running out of gas before you get to your destination, so it’s time to fuel up again.

Prep/Plan Ahead: I can’t stress enough how important it is to be consistent and have some kind of structure or routine if you want to be successful at supporting your health or managing any diagnoses you may have. The best way to do this is to take a look at your daily and weekly schedules, whether it’s on Sunday morning when you’re getting ready to go grocery shopping, or the night before/morning of when you’re deciding what kind of meals you want to make or eat. In our Meal Planning webinar, I also talked about giving yourself flexibility without sacrificing your needs. For instance, if you know you’re going to be working late a couple of days in a row, then you can plan for that, whether you’re bringing food to work or buying food onsite. If you have a wedding or an event coming up on the weekend, then you can prepare for some more indulgent foods by eating a little lighter or more nutritiously the days before and after. The same recommendations apply to your first meals.

I’ve included these ideas and examples in some of my previous blog posts and past webinars to show how I “plan ahead”. When it comes to breakfast, I’m a three-trick pony. On rotation are usually some kind of egg dish— like a veggie quiche or egg cups—that I can either make fresh if I have the time, or pack up, slice up, heat and eat, or serve at room temperature. Next up on the morning schedule are smoothies that contain a hearty balance of ingredients: water or almond milk, sliced avocado, a handful of raw baby spinach, fresh or frozen berries, a tablespoon of peanut butter, and a scoop of protein powder. Last, but not least, ye olde standby: oatmeal. It’s usually just an instant pack that I make with hot water, but I always include nuts or nut butter, berries, and a dollop of cottage cheese or skyr for a balance of ingredients.

Your Breakfast, Your Rules

It’s okay if your breakfast isn’t a sit-down meal at 8 a.m. And it’s okay if you prefer savory over sweet, or if “breakfast” happens at 11:30 a.m. Your first meal should fit your life, not the other way around.

So, as you plan your mornings this month, ask yourself:

• What would it look like to start my day with a meal that truly nourishes me?
• Can I think outside the cereal box and build a plate that supports how I want to feel today?

Breakfast doesn’t need to be rigid, rushed, or routine. When you think outside the cereal box, you give yourself permission to nourish your body in a way that feels supportive, satisfying, and sustainable.

Want more ideas? Download my FREE “Think Outside the Cereal Box” guide!

References

1. Galioto, R., & Spitznagel, M. B. (2016). The Effects of Breakfast and Breakfast Composition on Cognition in Adults. Advances in Nutrition, 7(3), 576S589S. https://doi.org/10.3945/an.115.010231
2. Study Finds That Eating Meals Earlier Improves Metabolic Health. (n.d.). NYU Langone News. https://nyulangone.org/news/study-finds-eating-meals-earlier-improves-metabolic-health
3. Díaz-Rizzolo, D. A., Baez, S., Popp, C. J., Rabiah Borhan, Sordi-Guth, A., Emily, Panda, S., Cheng, B., & Blandine Laferrère. (2024). Late eating is associated with poor glucose tolerance, independent of body weight, fat mass, energy intake and diet composition in prediabetes or early onset type 2 diabetes. Nutrition and Diabetes, 14(1). https://doi.org/10.1038/s41387-024-00347-6
4. Paoli, A., Tinsley, G., Bianco, A., & Moro, T. (2019). The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. Nutrients, 11(4), 719. https://www.ncbi.nlm.nih.gov/pubmed/30925707
5. Zhong, F., Zhu, T., Jin, X., Chen, X., Wu, R., Shao, L., & Wang, S. (2024). Adverse events profile associated with intermittent fasting in adults with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Nutrition Journal, 23(1). https://doi.org/10.1186/s12937-024-00975-9
6. Explore Breakfasts Across the Globe. (n.d.). Www.fns.usda.gov. https://www.fns.usda.gov/apps/TNinteractive/index.html
7. Xiao, K., Furutani, A., Sasaki, H., Takahashi, M., & Shibata, S. (2022). Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients, 15(1), 85. https://doi.org/10.3390/nu15010085
8. Breakfast Around The World – Food.com. (2016). Food.com. https://www.food.com/ideas/international-breakfasts-6436