Have you heard that breakfast is often called “the most important meal of the day”?

However, for some people – and perhaps for you – it doesn’t feel that way. The timing and approach to your first meal can look different depending on your body’s unique needs and lifestyle. 

For some, an early breakfast provides a strong foundation for the day. For others, a later meal or even intermittent fasting may suit their schedule and energy needs better.

Over the last 14 years of Fitfish, I’ve learned that your first meal of the day should ideally come before you feel the need to grab a quick snack or something to boost your energy levels.

So, if you skip breakfast but find yourself reaching for the biscuit tin at 10 a.m., it may be worth rethinking whether a morning meal is a right addition for you.

Your First Meal Sets the Tone for the Day

Whenever you decide to “break your fast,” that first meal can set the tone for the rest of your day in a few important ways:

Boosts Energy Levels
Your first meal kickstarts your metabolism after a period of rest and refuels your body with essential nutrients. Whether you eat at 7 a.m. or noon, a balanced meal can provide a steady release of energy.

Keeps Cravings in Check
A meal rich in protein, healthy fats, and complex carbs helps stabilise blood sugar, which may reduce cravings later in the day.

Improves Focus and Mood
Eating a balanced meal – whenever you feel ready – supports concentration and mental clarity. Foods like whole grains, protein, and healthy fats can improve mood and help you feel more focused.

So, what makes a balanced first meal?
Aim for a balance of:

• Complex carbs (e.g., oats, whole-grain toast, or sweet potatoes) for long-lasting energy.
• Protein (e.g., eggs, Greek yoghurt, or plant-based sources) to keep you full and satisfied.
• Healthy Fats (e.g., nuts, seeds, avocado, or olives) to support brain function and energy.

Easy Ideas for Your First Meal – Whenever You Have It

• Overnight Oats: Combine oats, milk or a dairy-free alternative, chia seeds, and berries. Pop it in the fridge overnight, so it’s ready to go in the morning!
• Avocado Toast with Eggs: Whole-grain or sourdough toast topped with avocado and a poached or scrambled egg for protein and healthy fats.
• Greek Yoghurt Parfait: Layer Greek yoghurt with fresh fruit, a handful of refined-sugar-free granola (I like Bio&Me), and a sprinkle of seeds or nuts.
• Savoury Veggie Bowl: Fill a bowl with leafy greens, roasted veggies, a boiled egg or chickpeas, and a drizzle of olive oil for a nutritious start.
• Smoothie: Blend your favourite fruits, leafy greens, a scoop of Greek yoghurt, a dollop of nut butter and a sprinkle of seeds for a nutrient-packed first meal.

There’s no one-size-fits-all approach to breakfast. If you’re unsure what timing suits you best, experiment a little! Try having breakfast early, or delay it, and see how you feel.

In our next recipe pack for Fitfish for a Fiver members I will be including a recipe for your first meal on the go!: Commuter Breakfast Cake! Make sure you’re signed up to receive it and support Fitfish too! You can find out more about Fitfish for a Fiver here.

Here’s to finding the rhythm that fuels your day and sets you up for success!