Why “One Size Does Not Fit All” When It Comes to Breakfast 

By: Jenny Favret, M.S.,R.D.,L.D.N.,, Nutritionist, Duke Pediatrics Healthy Lifestyles Program – 11-5-2025

We’ve all heard it before: “Breakfast is the most important meal of the day.” But what that breakfast looks like? That’s where things get personal.

Some people wake up ravenous and ready to eat. Others need a little time before their appetite kicks in. Some crave a hot, hearty meal like scrambled eggs or a steaming bowl of oats, while others prefer the chill of a protein smoothie. There is no one-size-fits-all approach when it comes to breakfast.

But there is one rule: Don’t skip it.

Many popular options — sugary cereals, toaster pastries, doughnuts, muffins, and fruit/cereal bars — lack protein and fiber. These “breakfasts” are more like dessert, causing blood sugar to spike and crash, leaving you feeling sluggish and hungry again in no time.

Why Protein Matters in the Morning

A protein-rich breakfast helps stabilize blood sugar levels, which is especially important for kids and teens who need to stay focused and energized throughout the school day. A recent study published in the journal Nutrients found that consuming protein by mid-morning helped reduce appetite later in the day for children and adolescents.

Protein-Packed Breakfast Ideas

Need inspiration? Here are some easy, delicious ways to power up your morning with protein:

• Eggs: Scrambled, boiled, poached, or in an omelet — pair with fruit or whole grain toast.
• Cheese: Make a melty cheese toast or quesadilla, or enjoy cheese cubes with apple slices.
• Nut Butters: Spread peanut butter or sunflower seed butter on a banana or make a PBJ (with more “P” than “J”).
• Chopped Nuts: Stir walnuts, pecans, or almonds into oatmeal. Add cinnamon and grated apple for natural sweetness.
• Breakfast Meats: Top avocado toast with bacon, turkey bacon, or a veggie sausage patty.
• Greek Yogurt: Layer with berries and chopped nuts for a protein-packed breakfast sundae.