Is breakfast really the most important meal of the day?

These days, there’s a lot of debate in the health and fitness world as to whether or not breakfast really is the most important meal of the day. For many people, it’s a great way to get the metabolism going and can help keep hunger and energy levels more stable throughout the day. However, it has clearly been proven that it’s not as necessary for fat loss as we used to think. Others have had great success with the popular 16/8 intermittent fasting system, in which they have an 8 hour window to eat each day. This usually means skipping out on breakfast in favor of a larger lunch and dinner.

Many people are having great results with IF and skipping breakfast while some report not noticing much of a difference one way or another. Then there are the others who have reported negative side effects such as hormonal issues, sleep disruption, or low energy. Overall, men seem to do better with IF then women.

The point is that I’ve seen both ways work which leads me to conclude that breakfast is actually not the most important meal of the day. If you’re eating it and you feel like it’s working for you, absolutely keep it up! If you don’t care for it and it feels like a chore to choke down something first thing in the morning, then skip it. Just be sure to keep an eye on your hunger, energy, and cravings. Keep your HEC in check, as Metabolic Effect would say. 🙂 As long as those 3 things are in check and you’re achieving the results you want, there’s no need to change it.

What’s more important is what we’re eating and how. So for variety’s sake, I’m always on the hunt for more breakfast recipes….well, and because in our house “breakfast” is free game for any meal of the day.  As you all know, my criteria for recipes is pretty simple: it’s gotta be easy. 🙂 The less ingredients the better. So to add to my usual standby’s of omelets, oatmeal, and protein shakes, I’ve got an oldie and a newbie for you today and both are awesome!

**Both of these recipes have a good amount of protein in them which is not just to improve satiety. Protein is also integral in just about every major metabolic activity in your body! So not only will eating enough help increase your metabolism, but it also helps your body and muscles recover from a workout. Protein is not just for men! It will not cause you to “bulk up”, ladies! Protein is important for every body and integral for maintaining a healthy body composition!

OK, on to the good stuff…

Protein Pancakes

This pancake has been rocking my world lately. I love pancakes and this thing is packed with protein and super yummy at the same time. I found this recipe on the Tone It Up website. While I might not love their exercise style, they have some really tasty recipes…


  • 1/2 banana
  • 1 T almond milk
  • 1/4 C egg white
  • 1 t cinnamon
  • ~ 1/2 scoop vanilla protein powder
  • 1 t ground flaxseed (optional)


Heat pan on low to medium heat. With a fork, mash banana and almond milk together in a bowl. Add the rest of ingredients and mix together until texture is fairly smooth. Spray pan before pouring mixture in. Flip when bubbles form on top.

*Top with strawberries and a little bit of real maple syrup.

**You can also make these in the evening by just replacing the banana with 1/4 of an avocado. This will give it some moisture without the carbs.

McBurns “Egg McMuffin”

I have a confession. I love McDonald’s Egg McMuffins! Back in college, in a moment of inspiration and pure genius ;), I realized I could make a healthier version of this at home! It’s super easy, and in my humble opinion, even better than McDonald’s. (Whodda thunk?)


  • Whole wheat English muffin
  • 1 whole egg (I also like to add some extra egg whites, but it’s totally optional)
  • 1 slice of cheddar cheese
  • 1-2 pieces of turkey sausage


  • 1 slice of mozzarella cheese
  • 1-2 slices of Canadian bacon


Obviously, you can use any meat/cheese combo you like. Fry egg over medium heat. I use our bigger pan, so that I can also throw the meat in to heat it up at the same time. Toast English muffin in toaster. Layer as desired and BOOM. Delish. 🙂

**I like to add a side of veggies, like some cherry tomatoes or bell pepper slices.

So there you have it! I hope you enjoy these as much as I do!

What do you think? Do you eat breakfast? If so, what’s your favorite healthy breakfast item?? Please share over on the Beth Burns Fitness Facebook page!

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