Back to Basics: Breakfast in 2025
If we look at breakfast over the years, we can see how our habits and beliefs have evolved. From cereal boxes to protein bowls, each era has left its mark on our mornings. Breakfast is more than a meal. It’s a reflection of how our culture, health trends, and priorities have changed over time. What are we eating and why?
1980s – The Cereal Era
Breakfast was often cereal like Corn Flakes or Cheerios with milk. Toast with jam and orange juice were quick choices in the morning rush. The 1982 Canada’s Food Guide stressed grains as a source of energy, with little mention of protein. My breakfast of choice then was a coffee, a Diet Coke, and a smoke. I don’t recall actually eating breakfast.
1990s – The Low-Fat Years
The 1992 Food Guide emphasized low-fat options. A typical plate included a plain bagel with fat-free cream cheese, a low-fat yogurt cup, and a banana. Fat was removed, and sugar was added. I would stop each morning at a bagel place on 4th on the way to work and get a toasted bagel with cream cheese to take with me. Gained a fair amount of weight.
2000s – Convenience Culture
Life somehow became busier, and portable breakfasts became commonplace. Nutri-Grain bars, bottled smoothies, and Tim Hortons wraps became go-to options. Had children—no idea what I was eating.
2010s – Protein Power
Eggs, Greek yogurt, and oatmeal with nuts and berries surfaced. Fitness culture and social media pushed breakfasts with more protein and fewer carbs. Progress was being made. I started eating eggs and other things and learned about CrossFit nutrition practices. Determined that eating a real breakfast is an essential act.
2020s – Real Food Focus
The message is loud and clear: eat real food, prioritize protein, but also focus on plants, and figure out portion sizes for your goals. To easily estimate portions, picture your plate as a canvas: fill half with colourful fruits and vegetables, then split the other half between protein (such as lean meats or plant-based options) and whole grains. Alternatively, use your hand as a guide: your palm for protein, your fist for carbohydrates, and two handfuls for vegetables. This approach isn’t just visually more straightforward to follow; it’s also backed by real health benefits, such as lowering heart disease risk and supporting weight management. It’s more than a guideline; it’s a blueprint for a healthier life.
2025 – What Breakfast Looks Like Now
The mission of today’s breakfast is optimal nourishment. The following examples combine protein, produce, and healthy fats for steady energy, sharper focus, and fewer cravings. If mornings are hectic, prepare the Power Yogurt Bowl or Simple Smoothie the night before, or batch-cook Protein Plate ingredients in advance. These are today’s meals of convenience!
🥚 The Protein Plate
Two eggs, some egg white, sautéed spinach (fresh or frozen), roasted or canned cherry tomatoes, and ¼ avocado. For an egg-free option, use scrambled tofu.. Add berries or an apple for colour and fibre. For dairy-free or plant-based, use plant-based cheese or yogurt.
🥣 The Power Yogurt Bowl
¾ cup Greek yogurt or non-dairy yogurt, ½ scoop vanilla protein powder or a plant-based protein powder alternative, ½ cup mixed berries, and a sprinkle of hemp seeds or crushed almonds.
🍠 The Savoury Skillet
Leftover roasted veggies, sweet potato cubes, and chicken or turkey sausage cooked in one pan.
🥤 The Simple Smoothie
1 scoop protein powder, 1 cup unsweetened almond milk, ½ banana or ½ cup frozen berries, a handful of spinach, and a tablespoon of flaxseed or oats.
This is a quick source of energy with a balance of nutrients that won’t leave you with a sugar crash.
🍳 The Weekend Breakfast
Scrambled eggs with mushrooms and peppers, ham or alternative, avocado on whole-grain bread, and fresh berries.
A solid breakfast sets the tone for the day. It stabilizes energy, supports focus, and helps ward off cravings for processed, salty, and sugary snacks later in the day brought on by stress and energy dips. Breakfast. It’s where champions are made!
