I was shocked to learn this: The calories you eat at breakfast are less fattening than those you eat for supper. Here’s how it works:

Assume you eat 300 calories for breakfast, 500 for lunch, and 1,200 for supper. If you switch the timing of your calories, and eat 1,200 for breakfast, and 300 for supper, you’ll lose weight. Eating the exact same food.

Watch my favorite geeky on-line doctor, Michael Greger, explain the Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper rule (in 4 minutes!)


Through trial and error, I’ve learned I’m less hungry and grumpy mid-morning when I eat a high-protein, fiber-packed breakfast, than when I eat a bagel or toast. I believe the science behind the Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper diet. But I won’t do it, because for me, it’s impractical for two reasons:

  • I do not like to cook in the morning.
  • When am I supposed to drink wine?

Here are my favorite go-to breakfasts. None have 1,200 calories, but all have a ton of protein and fiber, and key nutrients like potassium and omega-3. Most can be made in large batches, frozen, and ready to eat with little morning fuss. All are fit for Kings and Queens.

4 High-Protein, High-Fiber Breakfasts

plant based breakfast burrito with black beans quinoa and avocado

Breakfast Burritos: Occasionally, I’ll buy an Amy’s Breakfast Burrito and keep it in my freezer for a special treat. Learning I could make my own, with the ingredients I choose (not Amy), and freeze them (like Amy), was a life-changing event. Tofu, black beans and spinach load these burritos with protein, calcium, fiber, and iron. Add a smidgen of chili powder, cumin, and salsa to create a fiesta in your mouth. Best of all: They have fewer calories and preservatives, and more nutrients than Amy’s. Pop them in the oven for 15 minutes, or zap in the microwave, and there’s no cooking or clean-up. (Note: I tend to omit the mushrooms and potatoes, and substitute with any vegetable I need to use up, and they are always delicious).

Banana Oatmeal Peanut Butter Bars: Iron, protein, and fiber, oh my! The first time I made these bars I felt as if I were cheating on my go-to breakfast: peanut butter slathered on Wasa Crispbread (nice crunch, lots of fiber, slightly reminiscent of cardboard). In addition to being a nutritious, slightly-decadent, make-ahead breakfast, these bars solve two problems I’m often faced with: what to do with slightly rotten bananas, and feeling guilty each time I opt for peanut butter over oatmeal. Now I can have my peanut butter, and eat my oatmeal, too. (Recipe note: I used an 8″x8″ pan and cut into 8 bars. And mixed in a few handfuls of blueberries. Each bar has about 300 calories, 9 grams of protein, 5 grams of fiber and 17% of your daily requirement of iron. I substituted cashews for the pecans).


omega-3 energy breakfast balls

Omega-3 Rich Energy Balls: Anyone who has elevated levels of cholesterol and/or triglycerides, listen up! This recipe is for you. Heart-healthy omega-3 helps decrease both. Have a couple of these nutty, slightly sweet, flax and chia seed energy balls with your morning tea or coffee, and start your day off right. Bonus: They take about 10 minutes to make. And double as the perfect pre-workout or I’m-starving-and-it’s-only-4 p.m. snack.

Tofu Scramble: This is the only breakfast I’ll cook (as opposed to assemble or microwave). No, it doesn’t taste like scrambled eggs. It’s better. It’s also versatile — I mix in any vegetable I have around. My favorites are a couple of diced cherry tomatoes, and/or a bit of chopped spinach or kale. If you haven’t made friends yet with nutritional yeast, this is a great starter recipe. I love this on a piece of whole wheat toast for breakfast, or for lunch.

I’d be remiss if I didn’t mention an overnight oats recipe on a plant-based blog published in 2024. I don’t like them. But if you do, here’s the one that Tik Tokers claim to be “life changing.” High-Protein Overnight Chia Pudding.

The Good News Veg Recipe Database is up to date with new recipes for breakfast, lunch, and dinner lovers. Make sure to check it out for your next favorite dish!