Breakfast is often considered the most important meal of the day. Yet between rushed mornings, trends like intermittent fasting, and the wide range of options available, it can be hard to know what to eat to truly start the day off right.
Should we prioritize protein? Fiber? Do we need to eat breakfast at all? And how can we build a meal that gives us steady energy until lunchtime?
To answer these questions, we spoke with nutritionist Vanessa Daigle, who shares simple and practical insights in this interview to help us understand what makes a good breakfast. On the menu: fiber, protein, stable blood sugar… and a few concrete ideas for mornings that are both nourishing and delicious.
Vanessa, let’s start with the basics: what is a good breakfast according to you?
V — A good breakfast is a meal that helps us replenish our energy while stabilizing our blood sugar so we can start the day feeling our best. Ideally, it includes a combination of protein, fiber and healthy fats, which promotes steady energy and long-lasting satiety.
Some people choose to skip breakfast or practice intermittent fasting.
Do you think that’s a good idea?
V — It really depends on the individual. Some people tolerate fasting well, but for others it can lead to lower energy levels, increased cortisol, or more snacking later in the day. It’s also important to remember that breakfast is a great opportunity to consume a wide variety of nutrients, which can be harder to achieve if the meal is skipped.
What would be the ideal composition of a breakfast?
V — A balanced breakfast generally relies on three pillars:
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- • Protein: eggs, Greek yogurt, tofu, cottage cheese
- • Fiber: oats, whole-grain bread, fruit, vegetables, nuts and seeds
- • Healthy fats: avocado, nuts, seeds or egg yolks
We should also remember the importance of nutrients like vitamins and minerals. Diversifying our diet helps us consume a wider variety of them.
This combination helps stabilize blood sugar, support energy levels and prolong satiety throughout the morning.
And protein—what role does it play in the first meal of the day?
V — Protein is essential for several reasons. It helps to:
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• support satiety
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• stabilize energy levels
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• reduce sugar cravings throughout the day
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What’s interesting is that the issue is often not the total amount of protein consumed in a day, but how it is distributed. Many people consume very little protein at breakfast and much more at dinner.
How much protein should we aim for at breakfast?
V — Needs vary from person to person, but generally speaking we often aim for 20 to 30 grams of protein per meal to support satiety and maintain muscle mass.
What are some good protein sources that are easy to add to breakfast?
V — There are many simple and accessible options, for example:
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• protein granola
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• greek yogurt
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• cottage cheese
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• tofu
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• nuts and seeds
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• or certain protein-enriched products
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These foods can easily be incorporated into different types of breakfasts: in a yogurt bowl, a smoothie, oatmeal, or even a savory breakfast. The idea is simply to add a source of protein to what you’re already eating to make the meal more satisfying.
Why is fiber so important at breakfast?
V — Fiber plays a key role in several aspects of health. It helps to:
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• improve digestion and intestinal transit
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• promote satiety
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• regulate blood sugar
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• lower blood cholesterol
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But most importantly, fiber is essential for the balance of the gut microbiome, which influences many aspects of overall health.
Oats are often associated with breakfast. Why are they such an interesting food?
V — Oats are particularly interesting because they contain soluble fibers called beta-glucans, which contribute to cardiovascular health and help regulate cholesterol levels.
They’re also a complex carbohydrate, meaning they provide more stable energy than refined carbohydrates.
For busy mornings, what are some simple breakfast ideas?
V — There are several quick and nourishing options:
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• Overnight oats prepared the night before
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• Yogurt with granola and fruit
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• A smoothie with fruit, vegetables and a protein source
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• Eggs with a slice of whole-grain toast
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Overnight oats are especially practical: they’re quick to prepare, require no cooking, and are ready as soon as you wake up. Granola can be even more convenient, since it’s ready to eat as-is, with no preparation required.
In summary, what would be your main tip for improving your breakfast?
V — I would simply say: aim for balance rather than perfection.
If you include a source of protein, fiber and some healthy fats, you create a breakfast that supports your energy and well-being throughout the entire morning.