Breakfast is undoubtedly an important part of a healthy morning routine. And often, the conversation revolves around the ideal foods for a balanced breakfast—or in some cases, whether you should eat breakfast at all. However, if you already regularly eat a morning meal, you might wonder if the exact time you chow down matters. To find out, we tapped dietitians to learn about the best time to eat breakfast, plus whether it’s possible to eat breakfast too late and if you should aim to enjoy breakfast at the same time each day.
Marissa (Meshulam) Karp, MS, RD, CDN, is a registered dietitian and the founder of MPM Nutrition
Hannah Santoni, MDN, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center
The Best Time to Eat Breakfast
The best time to eat breakfast comes down to timing, rather than the time on the clock. “Most of us need food within one to three hours of waking,” says Marissa (Meshulam) Karp, MS, RD, CDN. Of course, factors like your schedule, activity level, and medical conditions will determine the optimal time for you. But in general, one to three hours after waking is the sweet spot, with most people falling in the one-hour timeframe.
So, what’s the science behind this timing? Hannah Santoni, MDN, RDN, LD, explains: “As we sleep overnight, our bodies work to digest last night’s dinner while resting and repairing. By morning, it has been many hours since the last meal, causing blood sugars to naturally drop.” Eating breakfast soon after waking replenishes this blood sugar, ensuring your body has enough glucose (i.e., energy) to function optimally.
If you skip breakfast or wait too long, you’ll likely feel tired and fatigued. What’s more, the stress hormone cortisol will go into overdrive, “disrupting the body’s natural circadian rhythm and hormone balance,” says Santoni. Skipping or delaying breakfast can also make it difficult to practice balanced eating throughout the day, as you’re more likely to be ravenous by lunchtime. In turn, this can increase the chances of overeating and choosing less nutritious options, notes Karp.
Can You Eat Breakfast Too Late?
It’s possible to eat breakfast too late—but again, it’s more about the timing vs. any specific time. That’s because your body still needs food after a period of fasting, whether you typically rise at 5 a.m. or 12 p.m. This morning meal will break the fast, provide energy, and support your circadian rhythm in a way that regulates blood sugar and hormone levels, notes Santoni.
That being said, eating breakfast more than three hours after waking up is considered late. And depending on when you do eat, it might be more of a lunch. Still, it’s not recommended to skip breakfast altogether and wait for lunch, according to Karp. Doing so can lead to low blood sugar and energy levels, as well as the other side effects (like intense hunger) mentioned above.
Should You Eat Breakfast at the Same Time Every Day?
When possible, it’s ideal to eat breakfast around the same time every day. That’s because our bodies operate on an internal clock, or circadian rhythm, shares Karp. This clock works best when we do things, like eating food, on a regular schedule. “By eating around the same time each day, our bodies anticipate what is coming and get used to working within that,” says Karp. Santoni echoes this notion, sharing that following a consistent routine and eating pattern can be beneficial for promoting metabolic health.
Of course, life happens, and you might eat breakfast earlier or later on some days—and that’s totally fine! But generally, since the body works best with a routine, it’s worth trying to nail down a regular breakfast time.
While you’re at it, focus on high-protein and high-fiber meals, which will support satiety and energy. Need some inspo? Take a tip from Santoni and fuel up on Greek yogurt parfaits made with granola, chia seeds, and berries, or breakfast sandwiches made with a whole wheat English muffin, egg, avocado, and spinach.