A Working Checklist for Breakfast
Breakfast: what is worth doing, what is worth avoiding, and when to stop and see a doctor.
The first meal of the day, and the one where most people are shortest on protein. Muscle responds to the protein in each meal rather than only the daily total, so a carbohydrate-only breakfast leaves a gap that later meals do not fully fill.
Key takeaways
- Plain nonfat Greek yogurt, 7 oz (200 g): about 20 g protein
- Two large eggs: about 12 g protein
- Most useful single change: Include a real protein source such as eggs, yogurt, cottage cheese or beans at breakfast.
- Commonest mistake: Flavored yogurts, which can carry as much added sugar as a dessert.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
Do
- Include a real protein source such as eggs, yogurt, cottage cheese or beans at breakfast
- Prepare overnight options the evening before
- Buy plain yogurt and add your own fruit
- Use frozen berries, which are cheaper and nutritionally equivalent
Do not
- Flavored yogurts, which can carry as much added sugar as a dessert
- Assuming a protein bar is equivalent without checking the added sugars
- Skipping breakfast to save calories and arriving at lunch ravenous
The numbers behind the list
Where the items above come from.
| Measure | Figure |
|---|---|
| Plain nonfat Greek yogurt, 7 oz (200 g) | about 20 g protein |
| Two large eggs | about 12 g protein |
| Cottage cheese, 1 cup (about 225 g) | about 25 g protein |
| Added sugars limit | under 10 percent of daily calories |
| Whole grains | at least half of the grains you eat |
If you change one thing
Include a real protein source such as eggs, yogurt, cottage cheese or beans at breakfast. It is first on the list above. If the rest feels like too much at once, start there and leave the others.
Related topics
- Carbohydrates and Blood Glucose: Sorting the Evidence From the Noise (Diabetes)
- Added Sugar: What the Evidence Actually Says (Nutrition)
- What the Guidance Really Says About Appetite and Satiety (Weight Management)
- The Evidence on Brain and Diet, Without the Hype (Brain Health)
Where to go next
- Starting Out With Breakfast
- Breakfast: Common Questions Answered
- Breakfast — the reference entry
- Healthy Recipes: The Complete Guide
- Snacking: What Published Guidance Supports
- The Evidence on Vegetarian and Vegan Diets, Without the Hype
When to speak to a doctor
Talk to your doctor or a registered dietitian before raising protein substantially if you have chronic kidney disease. If you have an egg or dairy allergy or celiac disease, adapt rather than assume these foods are safe. If thinking about food is causing distress, talk to your doctor; if you are in crisis, call or text 988, and call 911 for a medical emergency.
Where this comes from
- Dietary Guidelines for Americans — Dietary Guidelines for Americans, 2020-2025
- USDA — FoodData Central
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.
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