**Is breakfast truly the most important meal of the day?** If you’ve ever wondered about this age-old adage, experts are now pointing to the **benefits of a bigger breakfast** for optimizing overall health.
In fact, many nutritionists believe that this age-old advice is not just a myth but a pathway to better health in 2025.
According to **Michelle Routhenstein**, a seasoned cardiology dietitian based in New York City and founder of Entirely Nourished, “**The concept of breakfast being the largest meal of the day is supported by our body’s natural rhythms, helping to optimize digestion, energy levels, and overall health**.”
She further adds, "A larger breakfast provides essential fuel for the day, while a smaller dinner allows your body to wind down, priming itself for rest and recovery.”
If you’re curious to dive deeper, explore how to incorporate Mediterranean diet foods into every mealtime, including breakfast.
Why Eating a Hearty Breakfast is Beneficial
Research indicates that our **metabolism operates most efficiently during the morning**. Routhenstein emphasizes this, explaining, “**Our insulin sensitivity is heightened during the morning hours**. This means we process food and energy much more effectively upon waking.”
She highlights the multiple advantages of embracing a more substantial morning meal: “**Eating a larger breakfast helps stabilize blood sugar levels, fuels your body for the day, and ensures sustained energy throughout.**” Plus, eating large meals at night can lead to digestive issues, including acid reflux and interrupted sleep due to a slower metabolism as the day winds down.
Opting for larger meals at night can increase problems like acid reflux and poor sleep. (iStock)
Furthermore, Routhenstein asserts, “**The choices we make regarding our food and eating patterns are crucial for our cardiometabolic health.**”
Finding Balance with Your Breakfast
Lisa Moskovitz, a registered dietitian and founder of the NY Nutrition Group, adds another layer of nuance to the conversation. Although she isn’t fully committed to the “big breakfast” ideology, she recognizes the notable perks of consuming a hearty morning meal.
She elaborates, "If you're inclined to have a robust breakfast and have the time to prepare it, you may experience fewer cravings, more stable energy levels, and improved concentration throughout the day.”
Importantly, Moskovitz emphasizes that there’s no universal blueprint for meal planning, saying, “Understanding your specific needs, lifestyle, and what works realistically for you is essential.”
“Assess your requirements, chart your lifestyle, and tailor your meal strategy for the best results.”
Moreover, she advocates for a balanced approach to nourishment, encouraging individuals to aim for meals every three to four hours and to allow two to three hours of digestive rest before calling it a night.
A family breakfast can foster a sense of well-being and promote stable energy levels. (iStock)
She also notes, “**Most people report feeling more energetic and experience fewer cravings when they prioritize a balanced, protein- and fiber-rich breakfast.**”
Sample Meal Plan: The Big Breakfast Approach
To illustrate the benefits of a larger breakfast, Moskovitz has curated a sample day-to-day meal outline that emphasizes a heavier breakfast, followed by lighter meals later.
Breakfast: Consider these hearty options:
Two eggs + two slices of sprouted grain bread + half an avocado + one cup of fresh fruit.
One cup of 2% Greek yogurt + one banana + half a cup of high-protein granola + a quarter cup of nuts/seeds.
A whole grain tortilla with lox + half an avocado + sliced cucumber, tomato, and red onion + banana.
A smoothie made with one cup of fresh fruit + one cup of spinach or kale + two tablespoons of chia seeds + half a cup of Greek yogurt + almond milk base + served with one slice of whole grain toast and two tablespoons of almond butter.
If you’re looking for even more inspiration, consider incorporating leftover dinner into your breakfast, which is a creative and nutritious approach. Moskovitz suggests that leftover meals are often packed with protein and fiber-rich vegetables that deliver powerful satiety and energy throughout the day.
Incorporating dinner leftovers like steak and eggs can be a protein-rich breakfast option. (iStock)
Last but not least, Routhenstein's sample meal plan further exemplifies this bigger breakfast principle, including a filling morning meal followed by lighter midday and evening options.
Breakfast: Tofu sandwich with lettuce, tomato, veggies, and avocado — providing a robust mix of protein, healthy fats, and fiber to kickstart your day.
Lunch: A Mediterranean-inspired dish featuring roasted vegetables and grilled salmon on a bed of quinoa for an added protein and fiber boost.
Dinner: A nutrient-dense lentil soup for a satisfying but lighter end to the day.
Ultimately, **prioritizing a hearty breakfast** can transform your daily nourishment routine and contribute to sustained wellbeing. So, the next time you sit down for breakfast, consider making it the most substantial meal of your day — your body will thank you!
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Perri Ormont Blumberg is a contributing lifestyle reporter for Fox News Digital.
