Breakfast: Rethinking the “Most Important Meal of the Day”

Kellogg’s coined the phrase “breakfast is the most important meal of the day” over a century ago — not as a scientific truth, but as a marketing slogan to sell cereal. Today, experts like Andrew Huberman, Tim Spector, and Dr Peter Attia are reshaping how we think about the first meal of the day. The message: breakfast can be important, but only if the quality, composition and timing suit you.

Quality and Processing

Most “healthy” breakfasts aren’t what they seem. Many cereals, granolas, smoothies and breakfast bars that appear wholesome are actually ultra-processed foods (UPFs) — high in sugar, low in fibre and protein, and designed for shelf life rather than nourishment. Tim Spector’s work has shown how differently people respond to the same foods, but one near-universal rule stands: minimise UPFs.

Spector and his team recommend starting the day with real food — options like Greek yoghurt with berries, eggs with vegetables, or oats with nuts and seeds. These keep blood sugar steady, support gut health, and avoid the mid-morning crash caused by refined carbs and sweetened cereals. In short, the healthiness of breakfast isn’t about whether you eat it, but what you eat.

Protein and Macros

Neuroscientist Andrew Huberman often highlights breakfast as an opportunity to anchor focus and energy for the day. He recommends around 30–40 grams of protein at breakfast — from eggs, fish, tofu or Greek yoghurt — to stabilise dopamine levels, curb cravings, and improve concentration.

Dr Peter Attia shares a similar view from his longevity-focused approach: he typically eats a high-protein, whole-food breakfast (often eggs and vegetables) to help maintain lean mass and metabolic health. Both Attia and Huberman warn that sugary cereals, “breakfast biscuits”, or oat drinks loaded with syrup cause energy spikes followed by fatigue.

Balanced macros — protein, fibre, and healthy fats — create slower digestion, longer satiety, and better blood-sugar control. Even a simple swap, like replacing flavoured yoghurt and granola with plain yoghurt, nuts, and berries, dramatically improves nutrient quality.

Timing and Individuality

Chrononutrition research suggests that eating earlier in the day aligns better with our circadian rhythms, improving energy and glucose regulation. However, as Tim Spector emphasises, there’s no universal rule. Some people thrive eating soon after waking; others perform better by delaying their first meal until mid-morning.

Huberman often notes that consistency matters more than perfection — eating at roughly the same time each day helps stabilise hormonal and energy rhythms. Attia echoes that sentiment: “Breakfast isn’t mandatory; it’s optional fuel — make it worth eating.”

The Bottom Line

Breakfast isn’t automatically the “most important meal of the day”, but it is an opportunity — one that can either stabilise or sabotage your day. Focus on unprocessed, protein-rich, fibre-filled foods and a timing pattern that supports your energy and lifestyle.

Or, as Spector puts it, “Forget the cereal marketing — eat real food when your body wants it.”