Breakfast – Is It Really the Most Important Meal of the Day?

I’ve noticed that more and more people are skipping breakfast, reaching instead for just a coffee, or grabbing a quick low-calorie option like a fat-free yoghurt.

While this might feel convenient, regularly skipping breakfast can influence your eating habits for the rest of the day.

According to nutritionist Rhiannon Lambert, eating more of your daily calories earlier on may have benefits such as reducing inflammation and improving how your body responds to stress. She also highlights that people who eat breakfast are more likely to maintain weight loss in the long term.

Research from De Montfort University supports this idea. Preliminary findings suggest that participants who ate a smaller breakfast went on to snack on higher-calorie foods compared to those who had a larger, more balanced breakfast. These snacks were also more energy-dense, with higher levels of carbohydrates and fat.

So, if you’d like to stop skipping breakfast and reduce the urge to snack on less healthy options, try starting your day with a meal that’s higher in protein and fibre. These foods help keep you fuller for longer and provide steady energy throughout the morning.

Some simple, balanced options include:

• Scrambled eggs on wholegrain toast with avocado

• Overnight oats with chia seeds and berries

• Greek yoghurt topped with nuts and fruit

• A smoothie with protein powder, spinach, banana, and nut butter

👉 The bottom line: Breakfast doesn’t have to be complicated, but making it a priority could help set you up for a healthier, more energised day.