Is Breakfast Actually Important? 

As a busy founder and mom, my mornings are always packed. I used to feel like I didn't have time for a healthy breakfast. But everything changed when I dove into the research of breakfast and started Bake Me Healthy. Now I make time for breakfast or plan in advance to make sure I am well-fueled for whatever the day brings.

My journey with breakfast wasn't always smooth. Like many health-conscious women, I thought skipping breakfast would help me save time, without considering the downsides. When I became lactose and egg intolerant during pregnancy, and later became high risk for breast cancer in 2020 and cut out soy, I realized how important nourishing my body properly had become. This experience taught me that a healthy breakfast isn't just about eating something - it's about fueling your body with intention and care.

Why You Should Never Skip Breakfast

Should I skip breakfast? This question plagued me for years, but research has given me a definitive answer: absolutely not. When you skip breakfast, you're setting yourself up for low energy that can derail your entire day.

Recent studies show that people who never ate breakfast were more likely to struggle with obesity and elevated cholesterol levels. Research published in the Journal of the American College of Cardiology demonstrates that missing breakfast is associated with increased risk of obesity, elevated cholesterol, high blood pressure, and heart disease. Even when researchers controlled for other health, behavioral, and socioeconomic factors, the connection remained strong.

The impact goes beyond just physical health. When you skip breakfast, your energy crashes mid-morning, leaving you reaching for whatever convenient food is available. This often means making poor food choices that can trigger blood sugar spikes and crashes throughout the day.

Is breakfast actually important? The evidence overwhelmingly says yes. Your body has been fasting all night, and breakfast literally breaks that fast, jumpstarting your metabolism and providing the fuel your brain and muscles need to function optimally. Studies on circadian rhythms and metabolism show that eating in alignment with our natural biological clocks - including having breakfast during our active morning hours - supports better glucose control and metabolic function.

How to Start Eating Breakfast

If you've been a breakfast-skipper for years, don't worry - you can train your body to want and expect a healthy breakfast. The key is consistency and patience with yourself.

Train Your Body to Anticipate Food

Your body is incredibly adaptable. If you've spent years ignoring morning hunger cues, your body may have stopped sending them altogether. Research shows that meal timing affects metabolic outcomes, and nutrition experts recommend trying three weeks of consistently eating something in the morning, even if you don't feel hungry initially. Just give it a genuine try - your body will start to anticipate being fed and will begin sending those hunger signals again.

Start small if you need to. Even a piece of toast or a small yogurt can begin retraining your system. The goal isn't to force down a huge meal, but to establish the habit and let your body's natural rhythms return.

Limit Caffeine on an Empty Stomach

Many people are guilty of this - grabbing coffee and calling it breakfast. While coffee can initially suppress your appetite and provide a quick energy boost, especially if you drink it with milk, relying only on caffeine can backfire spectacularly.

Here's what typically happens: You start your day with coffee, become distracted with work or kids, and don't notice when that caffeine boost wears off. Hours later, you're absolutely famished and reaching for whatever convenient comfort food is nearby. It's like your body starts by calmly texting you that it needs fuel, then calling, then speed dialing. By the time you finally pay attention, it's an urgent yell demanding immediate satisfaction.

So when asking yourself, "Should I skip breakfast in favor of just coffee?", the answer is never again. I make sure to have something substantial alongside my morning coffee, and I feel much more balanced throughout the day.

How to Have a Healthy Breakfast - No Matter the Circumstance

The beauty of a healthy breakfast is that it doesn't have to be complicated or time-consuming. Whether you prefer savory or sweet options, there are plenty of delicious ways to fuel your morning.

Savory Morning Options

For those who prefer savory flavors to start their day, these allergy-friendly options provide protein and healthy fats to keep you satisfied:

1. Eggs on a wrap - Quick, portable, and endlessly customizable with whatever vegetables you have on hand. Add some avocado for healthy fats and fiber.
2. Savory oatmeal with sunflower pesto - This might sound unusual, but it's absolutely delicious. Top your oats with a dollop of pesto, some cherry tomatoes, and maybe a sprinkle of nutritional yeast.
3. Avocado toast - A classic for good reason. Choose whole grain bread and top with mashed avocado, a pinch of salt, and whatever toppings appeal to you - everything bagel seasoning, sliced tomatoes, or a drizzle of olive oil.

Sweet Morning Treats

If you have a sweet tooth in the morning, these options satisfy cravings while providing genuine nutrition:

1. Whole grain waffles - Look for options made with whole grains and top with fresh berries and a small amount of pure maple syrup or nut butter.
2. Yogurt parfait - Layer Greek yogurt with fresh fruits and a sprinkle of granola or nuts. Choose yogurt without added sugars and let the natural fruit sweetness shine.
3. Bake Me Healthy Chocolate Chip Cookies - Yes, you can have cookies for breakfast! Our protein-packed, allergen-free cookies provide 8 grams of protein and 4 grams of fiber with zero added sugar. They're made with upcycled sunflower protein flour, making them both nutritious and environmentally conscious.

On-the-Go Solutions

For busy mornings when sitting down isn't an option, these portable options ensure you never have to skip breakfast:

1. Bake Me Healthy Chocolate Chip Cookies- Perfect for busy mornings, these come in convenient snack packs that fit easily in your purse or car. Unlike traditional breakfast cookies loaded with sugar, these provide sustained energy without the crash.
2. Energy bars - Look for bars with whole food ingredients, protein, and minimal added sugars. Read labels carefully to avoid those that are essentially candy bars in disguise.
3. Overnight oats cups - Prepare these the night before by combining oats with your milk of choice, chia seeds, and your favorite toppings. In the morning, just grab and go.

The Healthy Breakfast Takeaway

After years of rushed mornings and skipped meals, I've learned that making time for a healthy breakfast is one of the most important investments I can make in my day. Eating breakfast sets the tone for sustained energy, better food choices, and overall wellbeing.

Whether you choose savory eggs, sweet yogurt parfaits, or grab one of our Bake Me Healthy cookies on your way out the door, the key is consistency. Your body deserves proper fuel to tackle whatever challenges and joys the day brings. Keep your day high energy with breakfast - it truly is the most important meal of the day, and your future self will thank you for making it a priority.