My WFPB Diet: Day 255–Breakfast: To Skip or Not to Skip?

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I’ve been enjoying a hearty scrambled tofu breakfast the past couple of days. I mix in chopped onions, mushrooms, turmeric, cumin, and nutritional yeast, and more. I love it. It’s delicious, nutritious, and it fills me up so that I’m not craving a snack too soon. 

I listened to Dr. Greger’s section on breakfast in How Not To Diet today. He talks about benefits of skipping breakfast but he spends more time on the value of eating a quality, healthy breakfast. Here’s a very helpful ChatGPT summary of his points:

Dr. Michael Greger, in How Not to Diet and other materials, does not explicitly advocate skipping breakfast for everyone. However, he highlights research suggesting that early time-restricted eating (eTRE)—where the eating window begins earlier in the day and ends by mid-afternoon—can have health benefits for some individuals. This eating pattern aligns with the body’s natural circadian rhythm, improving metabolism, blood sugar control, and fat burning. 

Strengths of Skipping Breakfast

1. Potential for Weight Loss: For some people, delaying the first meal can reduce total calorie intake. This practice may help with appetite regulation by shortening the eating window.

2. Metabolic Benefits of eTRE: Consuming most calories earlier in the day and fasting in the evening has been linked to better blood sugar control, reduced insulin levels, and improved fat metabolism.

3. Individual Adaptability: Some individuals naturally feel less hungry in the morning, making breakfast unnecessary for energy or satiety.

Weaknesses of Skipping Breakfast

1. Not Universal: Skipping breakfast can negatively affect people who rely on a morning meal for energy, especially those with demanding physical or mental tasks.

2. Potential Overeating Later: Some individuals compensate for missed calories by eating more later in the day, which can counteract the intended benefits.

3. Children and Adolescents: Research consistently shows breakfast is crucial for growth, learning, and performance in younger populations.

Dr. Greger’s Emphasis
Rather than universally recommending skipping breakfast, Dr. Greger focuses on quality and timing of food intake:


• He encourages high-fiber, nutrient-dense breakfasts (e.g., oatmeal, berries, nuts) for those who eat breakfast.

• He highlights the benefits of front-loading calories—eating a larger breakfast and lunch, with a lighter dinner or early dinner.

Ethical Considerations

• Dr. Greger’s approach is informed by research and aims to balance public health recommendations with individual variability. He emphasizes whole, plant-based foods over processed or calorie-dense options regardless of meal timing.

Final Recommendation
Whether to skip breakfast depends on individual health goals, lifestyle, and natural hunger cues. Dr. Greger supports experimenting with early time-restricted eating if it aligns with your habits and energy needs. For others, sticking to a nutrient-packed breakfast may be the better choice.

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