You’ve read the research, seen the Instagram photos and bought the recipe books. You know that you need to eat breakfast. But then confusion hits. What should you actually eat?

No longer is it acceptable to pour yourself a bowl of Coco Pops and crack on with your day, happy in the knowledge that you‘ve set yourself up for a successful morning. Breakfast has become a minefield, and heaven forbid you make the wrong fuelling choice. Your week could be in ruins! Well, I’m here to tell you that this may not be the case. Read on to discover what you should really be eating for breakfast…

importance of breakfast

The importance of breakfast

First off, let’s tackle this one. We’ve been told numerous times that breakfast is the most important meal of the day. In many a research experiment, it has been shown that people who eat breakfast tend to have a lower BMI.[1] BUT, these experiments don’t account for any other factors that may influence weight, such as other lifestyle habits, exercise routines and knowledge around eating habits. So, if you’re a health conscious, regular exercising, whole plant food eating ninja who just doesn’t feel hungry in the morning, I give you full permission to go ahead and skip breakfast!

Carbs, fat or protein?

Macronutrient breakdown has long been debated when it comes to breakfast. Slow burning carbs like whole rolled oats have been a popular pre-workout fuel amongst athletes. Protein has gained traction thanks to the Paleo Diet, and we know that protein is satiating and can help us feel fuller for longer.[2] And then there’s fat. One word. Keto! So which way should you go when it comes to picking breakfast?

Know your goal

When it comes to actually choosing what to eat, have a think about what you are trying to achieve? Are you after fat loss? Are you trying to fuel a workout? Do you know you have a busy morning and you’re not going to get a chance to eat again until 5 hours time and you want to remain focussed? Depending on what your ultimate goal for the morning, and the rest of your day, is, this may influence what you decide to eat.

Breakfast for fat loss

Now I’m going to blow your mind. If your main goal is fat loss, IT DOESN’T MATTER what your macronutrient breakdown is, as long as you remain in a calorie deficit. Yup. That’s right. It doesn’t matter. Don’t believe me? Check the research yourself![3] As long as you maintain a calorie deficit (that is, you expend more energy than you take in), you can eat carbs/sugar/fat/protein in any combination you like. So go ahead… take your pick!

Satiation, fuel and adherence

That is not to say that different fuel options won’t affect your energy, mood and fullness levels differently (and other markers that contribute to a healthy functioning body, but this article isn’t about health markers). And despite numerous research experiments around glucose spikes in the blood, the role of insulin, fat burning and protein absorption, ultimately I’ve found this tends to be very INDIVIDUAL. What fills one person up may leave another hungry. For me, a protein and fat breakfast was a game changer. When I switched from porridge to scrambled eggs, avocado and spinach I felt much fuller for longer, with a good amount of energy at work. That being said, I still fuel race days (such as a 10km or Olympic distance triathlon) with a big bowl of oats a couple of hours before the start. You need to find what works or you!

What do you like to eat?

I mentioned adherence above. If you find what works for you, you’re more likely to stick with it. Routine habits can build a strong foundation for productivity, focus and ultimately achieving your goals. If you can start your day with a solid, proven routine that gets you fired up for your day, then that’s the one I would go for! However, decide instead to force yourself to eat a bowl of cornflakes, just to crave a packet of biscuits mid-morning, then perhaps you want to try and different tactic? Perhaps eating quality fats in the morning leaves your stomach feeling bloated and uncomfortable, so maybe try something that digests a little faster.

Try this breakfast experiment

The best way to monitor this is to keep a detailed breakfast diary. Write down what you ate, how you felt immediately afterwards, and how you feel a couple of hours afterwards. One thing I’ve done with my Health Coaching clients is to try a week of different breakfasts, ranging from boiled eggs to pancakes, and see which one has them feeling their best!

The Breakfast Experiment


So whether you’re a devout breakfast eater, dabbler, or serial skipper, no worries. You can still be perfectly healthy, well fuelled and achieve your fitness goals whichever you decide. Download the FREE breakfast experiment guide and start becoming the expert on YORU BODY. And if you’re just not sure, drop me a message and I can suggest some options for you to try that will ensure you are fit for your purpose!