What’s Really the Most Important Meal of the Day?

It’s true what they say: Breakfast really is the most important meal of the day. As you probably already know, breakfast actually means to break your fast that’s what makes it so important, and yet many people skip it each day. When you wake up in the morning, your body is running on empty which why most of us tend to feel slightly groggy; your body needs nourishment to fuel up and get started. If you skip breakfast your metabolism will tank and your

body will start to turn on itself and you will start lose that hard earned muscle. What’s worse is that when you do eventually eat, your body will be in starvation mode meaning it will store the food you eat as fat, so do yourself a favor and eat breakfast each and every day within one hour of waking. If you happen to wake up and you don’t feel hungry or you feel bloated maybe from a heavy meal the night before, eat something light like a piece fruit with some egg whites or scrambled tofu (see below for the recipe).


Some people may practice intermittent fasting which is essentially only eating within certain hours of the day, for example eating only from 11 am to 7 pm and that’s it. Many claim that this is excellent method for weight loss, which is not entirely untrue mostly because those practicing intermittent fasting tend to eat less overall calories during their allotted eating time. However, I suggest that you proceed with caution here as going too long without food can really affect your metabolism, so be sure to consult with a healthcare expert before giving this a try. If you do chose to eat this way, then maybe consider doing this no more than one to two times per week on non-consecutive days just to be on the safe side. I personally eat breakfast every day, during the week I typically workout first thing in the morning so my breakfast is also my pre-workout meal, all I have is about 30 minutes from when I eat to when I workout so I usually have some fruit or juice to rev up my engines and help me power through my workout. One particular strategy that I always follow is making sure that I never go more than twelve hours without food; I always check the time when I eat my last meal of the day so that the following morning I know what time I need to eat my first meal. It really comes down to metabolism, if you go longer than twelve hours without food it will affect your body composition.

Here are a few of my go-to recipes for breakfast, bon appétit!

Start It, Finish It

Scrambled Tofu

Yields 5 servings


This was one of the first plant based recipes that I ever made, and I still love it. It’s so versatile; you can sauté the tofu with spinach and mushrooms, or add some salsa and stuff it in a corn tortilla. Try a few different things to mix it up a bit and add new flavors. This is a great alternative to eggs for those with an egg allergy, on a plant based diet or with elevated cholesterol levels.


  • 1 pound extra firm tofu
  • 2 cloves minced garlic
  • 2 tablespoons Dijon mustard
  • ¼ cup nutritional yeast
  • ¼ teaspoon turmeric
  • ½ teaspoon dried oregano
  • ¼ teaspoon paprika
  • Black pepper to taste


  1. Heat a medium sized pan over medium heat on stove top.
  2. Crumble tofu with its liquid into the pan and lightly cook until slightly golden, add garlic and cook for an additional 2 minutes
  3. Add remaining ingredients and mix to combine, let cook for an additional 5 minutes
  4. If you notice the tofu is sticking to the pan as you’re cooking it, just add water one tablespoon at a time

Overnight Oats

Yields 1 serving


This has become a very popular recipe in recent years, there are tons of variations to this recipe on website and in cookbooks. This version is my personal preference; there’s a bit of sweetness from the protein powder and creaminess from the almond milk, it almost reminds me of rice pudding. It tastes decadent, but it’s loaded with nutrients.


  • ½ cup oats (not steel-cut)
  • 2 tablespoons vanilla protein powder
  • 1 tablespoon ground flaxseeds
  • Pinch cinnamon
  • ½ cup almond milk
  •  ½ teaspoon pure vanilla extract


  1. In a sealable container combine oats, protein powder, flaxseeds and cinnamon, stir until fully incorporated
  2. Add almond milk, and vanilla extract, stir to combine. This will be very liquid, don’t worry, the oats will soak it up and thicken
  3. Seal the container and leave it in the refrigerator overnight (at least 7 hours before eating)

Protein Packed Waffles

Yields 1 serving


This is my favorite weekend breakfast meal, it feels like a treat, but it’s really not. I highly suggest that you try this recipe, it’s amazing. If you don’t have a waffle iron, you can also use a regular pan and make pancakes with the batter instead.


  • 1/3 cup soft silken tofu
  • 1/3 cup oats (not steel-cut)
  • 1 tablespoon nut butter
  • 1 tablespoon ground flaxseed
  • Pinch cinnamon
  •  ½ teaspoon pure vanilla extract


  1. In a medium sized mixing bowl, mash the silken tofu with a fork until it resembles the consistency of yogurt.
  2. Add in the remaining ingredients and stir to combine
  3. Spare waffle iron with non-stick cooking spray and heat waffle iron
  4. When ready pour batter in and let cook until golden brown
  5. Top with fruit or ½ tablespoon of real maple syrup

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