Why you should be having dinner for breakfast
Breakfast has long been hailed as is the most important meal of the day, designed to wake us up, get our mind and bodies ready and put a spring in our step for the rest of the day.
But if we’re being honest, it’s also the one most of us are guilty of putting the least effort into, whether that comes in the shape of throwing some cereal into a bowl and showering it with milk, before drinking down half as we rush to get out of the door, or shoving a piece of bread into the toaster with a quick spread of butter to eat en-route to the office.
As the first meal of the day, neither option is guaranteed to stave off the dreaded hunger pangs and stomach rumblings until lunchtime, and they certainly don’t belong in the category of breakfast of champions.
It turns out there’s some truth in the saying ‘eat breakfast like a king, lunch like a prince and dinner like a pauper’ and adopting this mantra could work wonders for our minds as well as our bodies.
So next time you reach for the Cheerios or plan to grab a quick croissant on the way to work, give it a second thought, because it’s probably not the smartest way to start your day, and your body definitely won’t thank you for it.
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Switch it up
Harry Snell (harrysnell.com), a nutrition coach who specialises in emotional eating, is founder of the Food Freedom Formula, helping women change their relationship with food.
Harry is an advocate of ditching traditional breakfast options like toast and cereal in favour of ‘normal’ meals to increase the amount of protein in our diets.
He explains that as protein keeps us fuller for longer and supports our muscles and bones, that’s what should be on the menu for the first meal of the day, whether that’s as soon as we wake up or later in the day.
Protein protects against the natural loss of muscle mass and bones becoming weaker with age, often the reason behind falls, which pose a potentially fatal health risk to the elderly. Protein is also good for skin health, as it allows our bodies to make collagen, without the need to splash out on supplements or other lotions and potions.
Harry says: ‘A lot of people choose breakfast cereals for their first meal of the day, and that’s down to their low cost, how we’ve been bought up and the fact that in the morning people want a two-step routine like pour into a bowl and add milk. But there are huge disadvantages due to the lack of nutrients.
‘I always urge people to think about the whole world, so what do people eat in Asia? They eat normal food. They’ll eat their lunch foods like noodles and rice with some kind of meat if they can afford it, which is much healthier.
‘This supports your body in a better way because you’re getting a wider variety of nutrients, proper food, not just some artificially created cereal.
‘In the UK people do have the cooked breakfast, or fry-up, but often have it on the weekend when they have more time so to make it easier you could have food prepared to get a meal in the morning quickly.
‘The rest of it is habit. It’s quite a big mental change to have a steak for breakfast, but we should be moving from ‘breakfast is king’ to ‘protein is king’.
‘Protein has a big satiating effect on the body, but is also good for skin health, as it allows your body to make collagen, without the need to spend lots of money on supplements or special creams.
‘It keeps you full for longer and supports your muscles and bones. A lot of people will start losing muscle mass as they get older, bones will get weaker and elderly people begin falling.’
Healthy fat
‘In terms of nutrients, carbohydrates and fats should not be demonised, there needs to be balance in any meal, but a lot of people go overboard on fats – there are over 1,000 calories in our traditional fry-up, which is double the amount of most meals.
‘Even when we’re talking about healthy fats, you can have too much, so a portion of nuts is a thumb sized portion, but it contains 100 calories. So, everything should be in moderation.
‘Vegetables also important because they’re very voluminous, so fill you up, and your body runs on the vitamins and minerals they contain, so getting them in early in the day is a really good thing.
‘I often eat oats and yoghurt, but also eggs are great high-quality source of protein. Due to their higher fat content, it's good to mix some ham in too, so you keep the protein as high as possible while reducing the calories.
‘A steak is a good one, as it’s quick to cook, you can stick it in a pan with some broccoli and even put a banana on the side. People are against ideas like this because they’ve never tried it, but this way you get your protein, then a variety of vitamins and minerals from the broccoli and banana. It’s all about experimenting to see what works for you.
‘Many people think it's expensive to eat healthily, but not always – bananas are less than 20 pence each, for example.’
‘I do love a buffet style breakfast from your fridge. There might be some left-over meat or vegetables which make a healthy breakfast which you can pick at or even put in a lunchbox to eat in the car or in the morning at work, so nothing needs cooking and it’s often very varied in nutrients.
‘You can even make the buffet intentional and cook up things to pick at across the week.
‘Some people might not want to eat something straight away in the morning, but that’s not a bad thing, unless it makes you over-eat or if it effects your mental clarity.
‘There is no such thing as kick-starting your metabolism. A lot of people think eating food makes you burn more energy, but your body isn't like a fire that burns faster if you feed it more.
‘Different nutrients require different number of calories to digest. With protein 25-30 per cent of the calories will be lost during digestion, so if your aim is to lose weight protein is what you should be aiming to eat.’
Dinner for breakfast
Registered nutritionist and mindset coach Monica Kranner (monicakranner.uk) explains why the types of meals she suggests below can benefit us so much more than conventional breakfast foods.
Each ‘dinner for breakfast’ combines lean protein, fibre, and healthy fats to promote satiety, stabilize blood sugar, and reduce the urge to snack later in the day.
Monica says: ‘Starting the day with something warm can be especially grounding, both physically and mentally. Warm foods are often more satisfying and comforting, particularly in cooler months, and can stimulate digestion while curbing cravings for high-sugar or ultra-processed snacks as the day progresses.
‘All of these meals are designed to help set a calm, steady tone for the rest of the day, reducing cravings, improving energy, and helping people feel genuinely satisfied until lunchtime.’
1. Turkey & Veggie Stir-Fry with Rye Noodles
A quick sauté of lean turkey breast with colourful vegetables like peppers, spinach, and mushrooms, tossed with rye noodles.
Why it works: Rye noodles are higher in both fibre and protein than regular wheat-based noodles, helping to keep you full longer and prevent energy crashes. This dish provides a well-rounded balance of macronutrients to support metabolism and satiety from the very start of the day.
2. Miso Soup with Tofu, Seaweed & Greens
A light but nutrient-dense breakfast made with a miso broth base, soft tofu cubes, wakame (seaweed), and greens like Bok choy. If you don’t like Tofu, you can replace it with oyster or shiitake mushrooms and you still have a vegan option with enough protein.
Why it works: Miso is great for gut health thanks to its fermented properties. The tofu adds plant-based protein, and the high-water content of the broth keeps you hydrated and feeling full, with minimal calories.
3. Grilled Salmon with Steamed Edamame and Sweet Potato Mash
A small portion of grilled salmon fillet served with lightly steamed edamame and mashed sweet potato.
Why it works: Rich in omega-3s, salmon helps reduce inflammation and regulate hunger hormones. The fibre from sweet potato and broccoli supports digestion and fullness, making this a nutrient-packed and deeply satisfying breakfast.
4. Shakshuka with Spinach and Chickpeas
Eggs poached in a spiced tomato sauce with added chickpeas and fresh spinach, served warm in a skillet or bowl.
Why it works: Eggs are a top-tier source of high-quality protein, while chickpeas and spinach provide fibre, iron, and volume. The tomato base adds antioxidants and depth of flavour. It’s hearty without being heavy.
5. Savoury Oats with Eggs, Avocado & Kimchi
Steel-cut oats cooked in vegetable broth or water, topped with a soft-boiled egg, sliced avocado, and a spoonful of kimchi.
Why it works: This twist on porridge provides slow-releasing energy from oats, healthy fats from avocado, and gut-friendly probiotics from kimchi. The egg boosts protein content, making it an ideal combination for blood sugar stability and fullness.
You could also replace the Egg with Oyster or Shiitake mushrooms to have a vegan option with enough protein.
6. Homemade Beef Bone Broth with Lean Beef (of poached Egg) & Baby Spinach
A homemade bone broth base simmered overnight or in a pressure cooker, served warm with thin slices of lean beef, or poached egg, and a handful of baby spinach stirred in just before serving.
Why it works: Bone broth is rich in collagen, minerals, and amino acids that support gut health and appetite regulation. Lean beef and egg add high-quality protein, while spinach contributes fibre and micronutrients. It’s deeply nourishing and surprisingly energizing as a breakfast option.
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