- Dietitians say that repeating breakfast can be part of a healthy diet.
- Eating the same breakfast can reduce decision fatigue and make mornings easier.
- Mix up other meals and snacks to meet your nutrient needs.
The average person makes around 35,000 decisions each day—yes, that many. From the moment you wake until your head hits the pillow, you’re constantly making decisions on daily tasks and events, like what to wear, how to respond to emails and what to eat. All these choices can lead to decision fatigue, leaving you feeling drained. That’s why many of us find ourselves wearing and eating the same things often because it’s one less decision to make.
When it comes to choosing meals, breakfast tends to be the one we repeat the most. This makes sense, since mornings can be hectic, and having a go-to breakfast option makes busy mornings a little easier. But is it actually healthy to eat the same breakfast every day? Here’s what dietitians say about being a breakfast repeater.
Pros of Eating the Same Breakfast Every Day
It Reduces Decision Fatigue
“Sticking to the same breakfast each day can reduce decision fatigue,” says Sapna Peruvemba, M.S., RDN, a registered dietitian. With breakfast already planned, you can conserve the energy you’d normally spend on deciding what to eat for breakfast for more important stuff. Plus, some people actually look forward to having the same daily breakfast. “It offers a sense of routine, which can be comforting—especially for those who enjoy structure in their mornings,” she adds. Another win? Making the same thing for breakfast can simplify your grocery list, cutting down on even more decision-making.
You Stick to Something That Works for You
As the saying goes, “If it’s not broken, don’t fix it.” This can apply to your favorite breakfast too. “When my clients find a breakfast that works for them, I recommend they stick to it as many days a week as possible,” says Melissa Mitri, M.S., RD. “Everyone is different, and so once you find that breakfast that is satisfying, balanced and provides long-lasting energy, it makes sense to stick to it or at least some variation of it.” For some, that might mean whipping up a daily smoothie. For others, a veggie-filled egg scramble is their top breakfast pick. “This takes the guesswork out of your first meal, which can profoundly impact your day in a positive way,” explains Mitri.
Starts Your Day Off Right
Even if you’re having the same thing every day, a well-balanced breakfast can set the tone for making healthier choices the rest of the day. “If it’s a healthy breakfast (e.g., rolled oats and fruit, or eggs with whole-grain toast), you’ve gotten your day off to a good start,” says Lisa Andrews, M.Ed., RD, LD. The key is making sure that your staple breakfast provides an optimal balance of protein, carbohydrates and healthy fats for sustained energy that will power you through the whole morning. Having a balanced breakfast can also give you a head start on meeting the daily recommendations for essential nutrients like folate, vitamin C and calcium.
Cons of Eating the Same Breakfast Every Day
It Can Get Boring
“While eating the same breakfast every day may work for some people, others may get bored eating in this way,” says Mitri. She adds that this breakfast monotony could potentially derail your health goals: “Boredom may lead to dissatisfaction with your meals or cravings later on because you’re yearning for more variety.” If you find yourself in a breakfast rut, it may be time to switch things up.
You May Miss Out on Important Nutrients
Missing out on a variety of nutrients is another drawback to being a breakfast repeater. “Eating the same breakfast every day limits the number of nutrients in that meal. Because of this, you may risk missing out on other essential nutrients that you would otherwise get if you had more of a variety of breakfast options in your rotation,” says Mitri.
Your gut health depends on meal variety too. “Your gut microbiome thrives on dietary diversity, so too much repetition might not be ideal—though this can be balanced out by varying your other meals,” explains Peruvemba.
The Final Verdict
Good news—dietitians agree that sticking to a go-to breakfast isn’t inherently a bad thing. To make the most of your breakfast, consider these tips:
- Choose Savory Rather Than Sweet. When deciding on your staple breakfast, Andrews suggests opting for savory options like eggs or frittata versus sweet ones like muffins or waffles. “This may help curb your sweet tooth for the rest of the day and give you more energy in the morning,” she says.
- Add Some Protein. In addition to keeping you full, eating a protein-rich breakfast has other perks. “Protein at breakfast was found to keep blood sugar levels lower at lunch and dinner, according to a small study in healthy adults,” says Andrews. There’s also evidence that eating a protein-rich breakfast may support heart health, such as better blood pressure regulation and HDL (“good”) cholesterol, she adds.
- Don’t Forget About Fiber. Picking a high-fiber breakfast to repeat helps you get closer to the daily fiber goal of 25 grams for women and 38 grams for men—a goal most people fall short of. “Include foods that are high in both protein and fiber to help regulate blood sugar and your appetite. A veggie omelet with whole-grain toast and fresh or frozen fruit is an ‘eggscellent’ way to start your day,” says Andrews.
- Add Variety the Rest of the Day. If you like to eat the same thing in the morning, make sure that you are covering all of your nutrition bases by eating more variety at lunch, dinner and snacks. “Balance out the routine by including a wide variety of nutrient-dense foods in your other meals throughout the day,” says Peruvemba.
- Switch Up Some Ingredients. ”If you like the same breakfast every day, you can still stick to the same general ‘formula,’ while rotating some of the ingredients,” says Mitri. “For example, if [you eat] overnight oats every morning, you can mix the ingredients up every few days, such as the type of fruit you add in, other toppings like nuts or seeds, or rotate different nut butters like almond, peanut or sunflower. Doing this allows you to enjoy the same overall meal while maintaining variety in nutrient content and flavor.”
Our Expert Take
Whether it’s a favorite smoothie, overnight oats or scrambled eggs and toast, many of us have at least one go-to breakfast that we make again and again. Dietitians agree that if it works for you, there’s no need to change things up—especially if it’s a breakfast that offers plenty of filling fiber and protein. The one caveat is that you’ll want to plan a bit of variety in the rest of your meals so that you aren’t missing out on any key nutrients. To prevent boredom, you can also add interest to your staple breakfast by switching out toppings or mix-ins rather than picking something entirely new. If deciding what to eat each morning feels exhausting, make one final decision: stick to the same breakfast.
