1. What are Your Goals

Deciding what to eat for breakfast starts with understanding what you are trying to achieve. Are you looking to lose weight? Are you looking to increase muscle?  You must first decide what your goals are before you can understand the best course of action.

2. Should You Eat Protein For Breakfast

Eating protein for breakfast will turn off Autophagy and AMPK. If you are looking to increase muscle, you will want to eat protein for breakfast to turn this off so that mTOR turns on and you are in a growth stage.  If you are looking to lose weight you will want to eat a lighter, plant-based breakfast to keep you in autophagy and AMPK longer.

3. What I Recommend

We need to be careful when going to extremes in either direction. Becoming too anabolic or too catabolic can have detrimental health effects. If you want to optimize for longevity, I recommend eating plant-based proteins for 2 out of 3 meals of your day and eating meat, fish, or chicken for a 3rd meal.