Coffee is My Breakfast- Is this Enough?

How many of you only have coffee in the morning as your breakfast? Some individuals tell me they only have coffee because it’s the only thing they can stomach, it’s the only thing they have time for and/or they’re just not hungry but they need caffeine to stay awake.

Although many individuals recognize that breakfast is an important meal of the day,  many still don’t have breakfast due to lack of time.

Think about the word breakfast. It’s made up of two words- break and fast; therefore, we eat breakfast to break the fast. Think about when the last time you had food the night before. Typically individuals will have dinner between 6-7:30 PM. Individuals may choose to have a small snack before bed between 8-9 PM. Let’s say the average person gets up between 6-7 AM. Given the eating pattern, most individuals have not had food for more than 8 hours.

When an individual finally has something in his/her stomach, it may very well be 12 hours or more since the body last received energy. When the body goes through prolonged periods of time without food, it thinks it has gone into starvation. The body is more likely to hang on to every calorie you ingest because it doesn’t know when the next time you’ll feed it is. Metabolism will be affected. If weight loss is a goal, you must have breakfast so  that your body knows it is getting energy regularly. Breakfast usually is suggested to be had immediately after someone gets up or within 30 minutes.

Some individuals tell me they use coffee not only as a caffeine source but also as an appetite suppressor. Caffeine can be an appetite suppressor but having coffee on an empty stomach can be quite hard on the  body. If coffee is ingested on an empty stomach, it increases the secretion of acid. As more acid is being secreted, heartburn and/or indigestion can be experienced throughout the day.

At the end of the day, breakfast is a non-negotiable. Get SOMETHING into your stomach first thing in the morning. Ideas include: a handful of nuts/seeds, a piece of fruit or a little tub of yogurt.

What Is a Simple & Easy Recommendation?

Because some individuals will already be in line for a coffee, why not add a food item? Have you tried the Egg White Egg Bites from Starbucks?

Made with cage free egg whites, spinach and fire roasted red peppers, these little bites make a delicious high protein and calorie controlled breakfast on the go option.

For those who don’t like to eat breakfast and/or don’t have time to eat breakfast in the morning, here is a good option for you to add  to your cup of coffee in the morning. For both bites, it’s 170 kcals but you get 13 grams of protein.


Downside? I would say 500 mg of salt is on the higher side;  at the same time, if someone only eats 1 egg white bite, it would be 250 mg of salt. For those who don’t eat breakfast at all, eating 1 egg white bite is better than nothing at all. I would also say some individuals may complain this menu item is on the pricier side. It is $4.75 for two egg white egg bites pre-tax.

What’s an alternative?

Making your own egg bite is so quick and easy. The nice thing is because each muffin tin has 12 containers, you can pre-make a bunch and be ready for the week. Meal preparation is key! Have two egg bites for a meal and have 1 egg bite as a snack.


a) Your favourite vegetables, chopped (e.g. zucchini/onions/mushrooms/peppers)

PS- It never hurts to add your favourite greens to the mix (e.g. baby kale, spinach, swiss chard, basil, etc)

b) Cheese of choice (Mozarella, cheddar, feta, goat cheese)

c) Oil (for greasing the pan) OR Cupcake Liners

d) Muffin Tin


  1. Line each muffin tin with a cupcake holder OR grease well (otherwise the egg will stick to the side).
  2. Fill each muffin tin ~3/4 full with your favourite chopped vegetables.
  3. Place the equivalent of one beat up egg in each muffin tin.
  4. Grate some of your favourite cheese into each muffin tin.
  5. Bake in the oven @ 350oF for 20 minutes
  6. Enjoy your egg muffin. 🙂

egg muffin


Food For Thought: Will You Give Egg Muffins a Try?


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