Breakfast is called the most important meal of the day for a good reason: It helps you succeed throughout your day.
Deanne Brandstetter, M.B.A., RD, CDN, FAND
2025-26 President, Academy of Nutrition and Dietetics
We grow up hearing, “Breakfast is the most important meal of the day,” but in reality, this meal isn’t always the easiest for people to incorporate into their busy schedules. From trying to get your kids out the door and off to school, to simply not feeling hungry in the morning, breakfast sometimes gets lost in the shuffle. While about 85% of adults report eating breakfast, more than half of high school students (51.8%) eat breakfast three days a week or less, highlighting a gap in building healthy habits linked to better focus and academic performance. It is called the most important meal for a good reason: Eating breakfast truly helps you succeed throughout your day.
Why breakfast matters
Breakfast helps keep your blood sugar stable, which is important because it helps us feel energetic throughout the day. It also helps control our appetite and prevent fatigue. Breakfasts that combine fiber, protein, and healthy fats can help keep blood sugar steady in addition to making you feel fuller for longer, preventing an energy crash and overeating later in the day. Oats, Greek yogurt, eggs, berries, chia seeds, whole grain bread, avocado, cottage cheese, and nut butters are all fantastic options that check the boxes for your fiber, protein, and healthy fat needs.
Prep ahead for busy mornings
Meal prepping your breakfast the night before can be a big help for many people, especially if you find yourself running short on time in the mornings. For breakfast on the go, try prepping egg bites or a veggie frittata. Both can be made ahead and kept in the freezer to grab as needed.
Other ideas are overnight oats — made with oats, nut butter, strawberries, chia seeds, and almond or dairy milk — and a protein-packed Greek yogurt energy bowl, made with Greek yogurt, pumpkin seeds, blueberries, and a little bit of honey. These are easy, filling, and nutritious breakfast options you can quickly make ahead of time, and they are great to take on the go. Just make sure you store them in an airtight container.
If you want to sit down with a tasty, filling breakfast, add cottage cheese for extra protein in your scrambled eggs, and don’t forget to add your favorite veggies to the scramble.
Get expert guidance
Registered dietitian nutritionists (RDNs) can help you create a customized breakfast routine that meets your specific health goals. RDNs are equipped with the tools and knowledge to break down credible nutrition science in a way that is easy to implement in your daily life. For more information and to find an RDN in your area, visit Find a Nutrition Expert.
