A new study has revealed that most of us eat the same breakfast every day, but why? Are there any benefits to eating the same thing day in, day out, and how can we seek variety if we’re stuck in a breakfast rut?  

As you read this, I will have finished my 731st (or thereabouts) serving of two fried eggs with kimchi, plus optional slice of sourdough if I’m particularly hungry. This is the breakfast I’ve eaten almost every day for about two years. I love it, but it’s boring, right? I consider myself a bit of a foodie who’s averse to routine. I like to try new things, explore new foods, so why am I so stuck in my ways when it comes to breakfast?

According to a new study, however, I’m not alone. Apparently most of us are predictable with over two-thirds of study subjects regularly eating the same breakfast. The researchers believe this is because we’re more likely to value practicality over pleasure for our first meal of the day. However, as we approach lunch and dinner we’re driven to seek variety and novelty. 

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Professor Carey Morewedge and Assistant Professor Roman Cadario, who conducted the study, explored the cultural, biological and psychological factors that drive our meal choices. After analysing the food diaries of almost 4,000 American and French volunteers, they discovered that, on average, 68% of participants ate the same breakfast at least twice in one week. By comparison, just 9% repeated a dinner they had already eaten.

They concluded that our eating behaviour is driven by psychological factors linked to our circadian rhythms. In the morning, we tend to be more alert with higher energy levels, which steers us towards utilitarian goals. Hence, a simple breakfast that is quick and easy to prepare. As our energy wanes over the day, we switch from practicality to pleasure and look for stimulation (hedonic goals) via a variety of tastes and textures for lunch and dinner. 

What happens when you eat the same breakfast daily

My breakfast is always eaten after exercise, with my morning run or swim fuelled by coffee alone (a habit bolstered by reports that coffee is fab for gut health). I believe my meat-free brekkie is fairly healthy. The free-range eggs are an excellent source of protein, vitamins and minerals, plus the kimchi and sourdough are brilliant for gut health. But can I have too much of a good thing? Could my body become ‘immune’ to the nutritional benefits with repeated consumption?

Rohini Bajekal, nutritionist and lifestyle medical professional at Plant Based Health Professionals, tells Stylist: “There is no evidence to show that the impact of a food’s nutritional value differs over time. If it’s a nutrient-dense, well-balanced meal it’s fine to eat it for every breakfast. What you eat for one meal doesn’t matter as much as what you eat in the course of a week, month or year.” 

While recognising its place in a healthy diet, Bajekal does raise an issue with eating kimchi every day. “It can be high in sodium so do keep an eye on total salt intake,” she warns. As an alternative, she recommends changing it up with other fermented foods such as sauerkraut, miso or tempeh and sometimes replacing the fried eggs with tofu scramble – tofu has 3.5 times less saturated fat than eggs and is an excellent source of protein and iron.

It’s no surprise that protein rarely strays from the top of the list when it comes to nutrients for a post-workout breakfast. “If you are going to eat the same breakfast every day after exercising, there is one golden rule you need to stick to,” says Aroosha Nekonam, personal trainer at Ultimate Performance. 

“It must be high in protein to help your recovery and replenish your muscle glycogen. My post-workout breakfast usually includes Greek yoghurt with fresh berries and pitta bread with peanut butter or feta cheese. Regardless of your exercise goals, a high-protein breakfast is a fundamental habit you need to adopt.”

Dr Greg Potter, co-founder and chief science officer at Resilient Nutrition, believes it’s a good idea to rotate between different breakfasts to avoid overconsumption of any one nutrient type and ensure your diet is varied enough. Although he adds: “It’s important to recognise that the positive effects of some foods and supplements accumulate over time. For example, some of the beneficial actions of cacao products on blood vessel function and memory add up with repeated intake.” Good news for those that like to add a spoon of cacao powder to their overnight oats. 

Finding breakfast inspiration if you’re stuck in a rut

Sticking with one breakfast day in, day out may be limiting our opportunity to achieve optimal gut health and all the physical and mental health benefits that brings. The American Gut Project, one of the largest studies into the human gut microbiome, observed that people who consume more than 30 different types of plant foods a week have a healthier and more diverse gut microbiome than people who consume less than 10 different plant types. This is why variety matters.

But if you can’t quite escape the ease of your samey breakfast choice, Bajekal suggests sticking with a breakfast where you can vary the sides or toppings to introduce greater plant diversity. “Oats are a great heart-healthy staple to include in your daily diet and are one of the most filling, affordable and nutritious breakfast options that can also be made ahead of time.  

“You can increase the antioxidant content by adding fresh fruit, spices such as cinnamon, omega 3-rich flaxseed and walnuts, and protein-rich soya milk. Also add different types of wholegrains to your porridge such as buckwheat or millet, use a variety of seeds and nuts, and even extra toppings such as cacao nibs, dried coconut, dates, goji berries or stewed fruit compote.” Voila! The same breakfast with the potential to be different every day with minimal effort.

With many of us enjoying a bit more time in the mornings thanks to home or hybrid working, we could move away from practicality and embrace the return of bigger, more experimental breakfasts (starring eggs!) this year, according to Waitrose’s Food & Drink Report 2021-22. You’ll find me searching #PlantBasedBreakfast, #WorkoutBreakfast and #HealthyBreakfast on TikTok and Instagram for some major inspiration (warning: do not scroll when hungry). 

For more nutritional tips, visit the Strong Women Training Club.

Images: author’s own/Getty

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