1. Introduction Breakfast is commonly seen as the most important meal of the day, however about 31 million Americans skip breakfast each morning. A major factor related to obesity is more than the increase in unhealthy eating habits. 1 It has been noted that breakfast skipping is strongly associated with over-eating and weight gain. 1 As breakfast consumption decreases, obesity rates continue to increase. 1 It is also alarming that 75% of overweight adolescents frequently skip breakfast. 1 This not only leads to an increase in consumption of unhealthy foods, but also increases the likelihood of overeating later in the day. Breakfasts that are rich in protein improve satiety even more than lunches and dinners rich in protein do. So it is not just the breakfast itself, but a breakfast that is rich in protein can help combat overeating later in the day which is promoting obesity across the nation. By consuming a protein-rich breakfast research has proven the many health benefits that can come of it. Research indicates that getting that meal in the morning can boost cognitive function in children and adolescents. Breakfast habits and beliefs are also reviewed and how they related to overall health and wellbeing of individuals who do or do not consume it. Results on the Effects Related to Breakfast Skipping  Breakfast rich in protein improves satiety, reduces food motivation and reward, and improves overall diet quality 1  Protein-rich breakfast leads to greater increase in satiety compared to both protein-rich lunch and a protein-rich dinner 1  Modest increase in dietary protein leads to greater reductions in total energy intake, body weight, and fat mass, while preserving lean body mass 7  Increases in healthy and modest dietary protein leads to additional benefits surrounding appetite control and food intake regulation when provided during breakfast in the morning 7 Research Related to the Benefits of a Protein-Rich Breakfast  People who skip breakfast are at a higher risk of developing type II diabetes and obesity 1,2,5  Connection to insulin response and meal skipping 6  Higher levels of wellbeing are associated with those who consume breakfast regularly 10  Breakfast plays an important role in school performance in adolescents related to improvements in cognitive function 3,8,9  Those who skip breakfast have a poor diet quality and overall lower diet control than those who consume breakfast 2  Attention span slowed 7% in children who skipped breakfast, while precision on tasks also decreased 8  An increase in gray brain matter is seen in children who consume breakfast regularly. Gray brain matter influences and can improve cognitive function 9  Breakfast skipping is more common in lower socioeconomic status 4  Cottage cheese, whole wheat toast, and berries  Oatmeal, nuts, and an apple  Eggs, toast, and grapefruit  Whole wheat bagel, peanut butter, and raspberries  Greek yogurt, berries, and granola  Omelet made with eggs, hash browns, and peas  Granola, blueberries, and skim milk  Whole wheat waffle, peanut butter, and a banana  Oatmeal, fruit smoothie, and skim milk  Overall, there are several health benefits related to adequate protein consumption for breakfast  Not only will it improve one’s overall wellbeing, but it can improve cognitive performance of the brain, which is especially important in children due to their high rate of both physical and cognitive growth  Those who consume a balanced breakfast rich in protein reduce their risk of developing type II diabetes and obesity, which in turn can reduce the risk of developing other chronic diseases, such as heart disease, hypertension, high cholesterol, stroke, and even various cancers  Satiety is improved in those who consume a high protein breakfast, even more than during lunch and dinner. This improvement in satiety reduces the risk of overeating  Eating a balanced breakfast leads to increased nutrient intake form the reduction of fat and cholesterol intake and higher mineral and vitamin consumption  School performance in adolescents can be increased due to breakfast consumption and how it relates to maintaining their attention Professional Applications  Dietitians all over the world should be promoting the consumption of breakfast in order to improve cognitive function and school performance in children and adolescents  A high protein breakfast that is balanced with complex carbohydrates and healthy fats improves satiety and reduces overeating  Though every meal is equally important, research on breakfast has shown many implications on the extreme benefits associated with the overall wellbeing  Dietitians can also use this information to better inform patients on how a health breakfast can indicate the benefits against obesity, heart disease, and type II diabetes Meal Samples Summary