“Breakfast” literally means “break the fast,” the first meal that ends the hours your body spent without food overnight (or between eating windows). That first bite signals your metabolism and hormones to shift from fasting mode into feeding mode. But does it have to happen in the morning?
No, your first meal at noon still breaks a fast. What matters most for health and blood-sugar stability is what you eat when you do break the fast.
At Designer Wellness, we care about meals that balance protein, fiber, and healthy fats, the trio that supports steady energy, appetite control, and better glucose responses. Here’s a short evidence-based take on breakfast and five great “first meals” to break the fast.
What the research says
Breakfast isn’t automatically the secret to weight loss.
A review of several studies found that eating breakfast doesn’t guarantee weight loss and, in some cases, it didn’t make a difference at all. So, it’s not a “must” for everyone, but what you eat and when still matter. (1)
A protein-packed breakfast helps you stay full longer.
Starting your day with protein can help curb hunger and reduce evening snacking. Research shows that people who eat higher-protein breakfasts tend to feel fuller and may gain less body fat over time. (2)
Skipping breakfast may affect blood sugar balance.
People who regularly skip breakfast have been shown to have a higher risk of insulin resistance and type 2 diabetes. That said, habits like late-night eating and overall lifestyle also play a big part. If you have or are at risk for diabetes, focus more on when you eat and what’s in your first meal. (3)
Timing matters as much as what’s on your plate.
Newer studies on time-restricted eating (TRE), in which you eat within a set window, show that earlier eating may support a healthier metabolism. Still, when you “break your fast,” choosing a meal rich in protein and fiber gives your body the best start. (4)
The practical takeaway
Breakfast (or your first meal) isn’t mandatory for everyone, but when you do break the fast, choose a meal built around 20–30 g protein, high fiber, and healthy fats (nuts, seeds, avocado, olive oil). That combo supports satiety, steadier blood sugar, and better appetite control over the day. (5)
5 High-Protein First Meals to Break the Fast
Making a high-protein first meal of the day to break the fast has never been easier. Thanks to Designer Wellness protein powders and smoothies. Check out our easy high-protein meals.
1) Chia Power bowl
Mix 3 Tbsp chia seeds, 1 cup unsweetened almond milk (or milk of choice), 1 scoop Designer Whey (vanilla or chocolate), and a handful of berries. Chill for 4 hours. Top with chopped nuts and a spoonful of nut butter.
Why it works: Chia and nuts equal lots of fiber and healthy fats. The protein powder provides the muscle-supporting protein your body needs at your first meal..
2) Protein Oatmeal
Cook ½ cup of oats in water or milk. Stir in 1 scoop of Designer Egg after cooking, fold in 1 Tbsp of ground flax or chia seeds, and top with sliced banana and walnuts.
Why it works: Whole oats provide soluble fiber (beta-glucan) for a slower glucose response. Protein and fat keep you fuller longer.
3) Avocado-Chocolate Smoothie
Blend 1 small avocado, 1 scoop Chocolate Designer Lite in Cookie and Cream, 1 cup unsweetened plant milk, a handful of spinach, 1 Tbsp cacao powder, and ice.
Why it works: Avocado gives monounsaturated fat for sustained energy. The protein and fiber work together for appetite control.
4) Eggs + Avocado + Protein Smoothie + Berries
Two eggs (scrambled, poached, or boiled), half an avocado, a Protein Smoothie, and 1 cup of berries. Add seeds (hemp or pumpkin) on top.
Why it works: eggs and Protein Smoothie are a complete protein; avocado and seeds add healthy fats and fiber, making this a classic stabilized first meal.
5) Breakfast Muffin (make-ahead)
Make muffins using oats, mashed banana, chopped dates or apples, chopped nuts or seeds, eggs (or egg replacer), and 1 scoop Designer Egg, folded into the batter. Bake and freeze extras.
Why it works: portable, balanced macros, protein, fiber, and fat all in one. Great for busy mornings or for breaking the fast midday.
By Designer Wellness Ambassador Ginger Cochran, MS, RDN, CDCES, EP, RYT
