Breakfast can offer benefits like steady energy, focus, and better appetite regulation—but not everyone needs it.
Skipping breakfast may work for some people, especially when balanced meals are eaten later in the day.
The healthiest approach depends on your body, schedule, and how you feel throughout the day.
Everyone has heard the phrase, “breakfast is the most important meal of the day.” But is it really? The expression has become ingrained in our thinking about healthy eating, often associated with benefits such as boosting energy. Still, not everyone is team breakfast, and they have valid reasons for skipping it.
So, is eating breakfast really that big of a deal? And for those who’d rather bypass it, is it healthy to skip it every day? We asked two RDNs—Kristen Lorenz and Lauren Manaker—for their expertise, plus Dr. Raj Dasgupta, Chief Medical Advisor for Sleepopolis, to weigh in on whether “the most important meal of the day” is all it’s cracked up to be.
Health Effects Of Eating Breakfast
The idea that breakfast is the most important meal of the day was more a product of 20th-century advertising than science. Still, there are benefits some people may experience from a morning meal.
“A good breakfast can set the tone for your day,” Dr. Dasgupta says. “It helps with steady energy, better concentration, and may even prevent overeating later on.”
Lorenz agrees, noting that these benefits are “especially true” for children, teenagers, and anyone who goes long stretches without eating. To support performance, focus, and growth and development, Manaker notes that kids should eat a nutritious breakfast every day.
“Eating breakfast is also linked to better overall diet quality, as people who eat breakfast often consume more fiber, vitamins, and minerals,” Manaker says. This is because eating breakfast can lead to better appetite regulation and fewer impulsive food decisions throughout the day.
That said, not everyone thrives on breakfast. “Some people feel sluggish or bloated after eating early, and if breakfast includes ultra-processed or sugary foods, it can spike blood sugar and leave you hungry soon after,” Lorenz explains.
Dr. Dasgupta adds that a grab-and-go breakfast consisting of sugar or processed ingredients might do more harm than good.
Not sure which breakfast foods to avoid? Check out our list of what not to eat for breakfast, according to health experts.
Is It Healthy To Skip Breakfast?
So breakfast may not be the miracle meal it’s made out to be, but how healthy is it to skip it every day? According to our experts, the answer depends on the individual.
“Skipping breakfast isn’t inherently unhealthy; it really depends on your body, your schedule, and what feels good for you,” Manaker says.
For some, skipping breakfast can support weight management, intermittent fasting, or mental clarity, Dr. Dasgupta explains. But if you’re sluggish or starving by lunchtime, it may not be working for you.
If you skip breakfast, he recommends balancing your first meal of the day with protein, fiber, and healthy fats.
The Bottom Line
“It’s more important what and when you eat over 24 hours, not simply whether you eat first thing in the morning,” Lorenz says.
Ultimately, whether skipping breakfast is healthy depends on the individual, their goals, and preferences. While there can be benefits to eating breakfast, it’s not essential for everyone. And according to Dr. Dasgupta, skipping breakfast can be fine as long as it doesn’t leave you feeling sluggish, hungry, or moody.
“It’s really about listening to your body and figuring out what keeps you feeling your best,” he says.
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