Breakfast - is it the most important meal of the day?

Can we really not do without a breakfast?

If you scroll through the Internet there are countless articles about healthy breakfasts. Some describe breakfasts as completely unnecessary while other emphasize it as the most important meal of the day that you can never skip.

Breakfast gained its title as the most important meal of the day back in the 60's when the American nutritionist Adelle Davis stated that to stay fit and avoid obesity, one should "eat breakfast like a king, lunch like a prince, and dinner like a pauper". Based on one of the most recent researches it seems that out of 30 000 adults 15% of them regularly skip breakfast, even though majority of them believe that it really is the most important meal of the day. According to the survey, every 5th person skips regular breakfasts in the Czech Republic.

But is it really harmful for your health to skip this morning routine? Latest studies show that it might not be as serious as it seems, but they still see eating breakfast first as the best solution for many of us.

One systematic review from 2021 also speaks in favour of breakfasts. It included 14 observational studies and concluded that those who eat breakfast seven times a week have a reduced risk of heart diseases, diabetes, obesity, high blood pressure, stroke, abdominal obesity, death from cardiovascular causes, and of elevated cholesterol levels.

But eating breakfast is not the only right choice anyway?

Most of the claimed benefits are based mainly on observational studes that cannot prove the casual connection. These studies show that those, who eat breakfast, are likely to have a reduced risk of the mentioned diseases, nevertheless they cannot prove that it is thanks to eating breakfast.

So what could be the cause of the health benefits?

It is likely that people who eat breakfast tend to have overall better discipline in their daily lifestyle and that they are used to prepare their own food. On the contrary, those who skip breakfast tend to eat on the go anything they might stumble upon and that probably does not happen to be a healthy oat porridge.

If I should give you a recommendation on my behalf, I would advocate for regular eating and planning ahead what you are about to eat the next day. Then it is only up to you whether your food intake begins at 5:30 or at noon. Choose the foodstuff for your meal prep carefully. That is actually what really matters.

Fitness breakfast tips

Oat porridge with fruits and nuts

• 1/2 cup oats
• 1 cup cow milk (or almond/soy)
• 15 g 100% Whey Protein
• fresh or frozen fruits of choice (strawberries, blueberries, bananas)
• 1 tablespoon of nuts or seeds of choice (almonds, walnuts, pumpkin seeds)
• chicory sirup or honey for flavouring

Boil oats in milk. Once ready, add protein, mix together, and garnish in a bowl with fruits and nuts. Top with honey according to your preference.

Or you can make things easier and use our Protein Oat Breakfast.

Tofu-veggie omelette

• 100 g tofu (grated or small cubes)
• vegetables of choice (bell peppers, spinach, onion)
• 2 eggs
• 1 tablespoon olive oil
• salt and pepper to taste

Fry tofu and vegetables in a pan on olive oil. Add eggs and fry till golden. Add salt and pepper.

Smoothie bowl

• 1 banana
• 1 cup frozen fruit mix (strawberries, raspberries, blueberries)
• 1 cup Greek yoghurt
• 1 tablespoon honey/chicory sirup
• granola or nuts for garnish

Mix the banana, frozen fruits, yoghurt, and honey till smooth. Pour into a bowl and top with granola or nuts.

Avocado toast with egg

• 2 slices whole wheat bread
• 1/2 avocado
• 2 eggs (boiled or fried)
• salt and pepper to taste
• spices of choice for flavouring (e.g. chilli flakes)

Spread the avocado on the bread or cut in slices and put on top. If you have soft-boiled eggs, you may cut it gently or simply put on top. Add salt, pepper, and spices according to your preference.

Protein pancakes

• 1/2 cup oats
• 30 g 100% Whey Protein
• 1 banana
• 1/2 cup milk (according to your preference)
• 1 teaspoon baking powder

Mix all ingredients till you reach a smooth batter and pour into a hot pan (dry or covered in a thin layer of oil according to your choice). Top the pancakes with some berries and chicory or maple sirup.

Or go ahead and try our quality pancake mixture Protein Pancake!