Oatmeal, Eggs or Skip Breakfast? The Pros and Cons of Each

Has your breakfast changed as you aged? Maybe you had cereal and milk before school as a kid. Then you started learning to eat more heartily for a long day of work, especially if you were serving in the military. Breakfast choices eventually became an integral part of better athletic performance and energy to get through the day. Perhaps, as you have aged out of higher intensity training and noticed you needed to lose some weight, you decided to try skipping breakfast to reduce calories. That may or may not have worked for you. 

For many people, breakfast sets the tone for the day. Whether you’re a retiree or a current or prospective service member, your morning meal can affect not only your energy levels and productivity in school and work, but also your health screening results and weight management goals. Of course, food choices will always depend on a person’s age, activity level, digestive issues and blood work/health issues.

After an informal poll on breakfast options, it seems most either go high-protein with eggs and meat, skip breakfast altogether, or go with oatmeal, fruit and yogurt. Here are the pros and cons of these options, along with some scientific evidence:

Option 1: Skipping Breakfast (Intermittent Fasting)

Some people skip breakfast as part of intermittent fasting, believing it helps with weight control and portion control throughout the day. The pros include convenience, fewer calories (at the beginning of the day) and a longer nighttime fasting window, which some research suggests may be linked to lower BMI. However, a Spanish study found that individuals who eat breakfast later tend to have a higher BMI, showing that skipping or delaying breakfast could be counterproductive for weight management. 

For those with morning workouts, skipping breakfast can lead to lower energy and reduced performance. It may also impact fasting blood sugar and cholesterol levels during health screenings. I have always said to my morning workout partners, “If you like working out fasted, you will love being fueled.”  But that is just my opinion.

Shifting your first meal to the early afternoon or later in the morning was associated with poor sleep and nighttime snacking/binging among less disciplined dieters, leading to a less healthy overall lifestyle. In fact, a recent 2025 study found that an earlier breakfast may help you live longer. It is more about timing. You can still have the 12- to 18-hour fasting window of your choice; just start dinner earlier in the evening, and eat breakfast the following morning before noon.

Delaying the first meal too long does not offer the same weight management benefits as an early breakfast. The study found that "late eaters" (those who had a later breakfast and longer fasting) did not necessarily have better weight outcomes than those who ate earlier, largely because they consumed more calories later in the day when the eating window was open.

Option 2: Whole Grain Oatmeal With Fruit and Protein

Oatmeal topped with blueberries or strawberries is a nutritionist’s favorite and has been part of my breakfast since turning 40. It’s high in fiber and antioxidants, which support heart health and stable blood sugar. Adding a protein source, such as eggs or Greek yogurt, is especially valuable for active individuals and those preparing for military service. This combination is gentle on blood work results, helps maintain steady energy, and supports healthy weight management. Many nutritionists recommend prioritizing oatmeal with fruit and a protein for a balanced, satisfying breakfast that aligns with health goals.

I asked Nick Barringer (PhD, Nutrition and retired Army) for his expert advice. It depends on the person's goals, age and activity level, he said, but for most, oatmeal with fruit plus a protein source such as eggs or Greek yogurt is the best option. Meanwhile, he said, regular consumption of bacon and sausage is associated with negative health outcomes.

Option 3: Eggs with Bacon or Sausage

Eggs served with bacon or sausage are a classic, tasty option. This has been my father’s and my grandfather’s go-to breakfast for decades, and they lived well into their 80s/90s. They were never sedentary, but they were not the healthiest people in their last decade, either. 

Eggs provide high-quality protein and nutrients that are beneficial for us all, regardless of age or activity level. However, highly processed meats such as bacon and sausage contain saturated fat and high sodium, which can raise blood pressure and cholesterol levels. For those wanting the taste appeal, swapping bacon or sausage for healthier proteins, such as lean steak or Greek yogurt, can make this breakfast more “health-friendly.” Although bacon and sausage are delicious, it is recommended to eat them on occasion, not daily.

Factors Influencing Breakfast Choice

Age, activity level and health screening needs all play a role in food choices and meal portions. Retirees may benefit from a fiber-rich breakfast to support digestion and heart health. Active-duty members and those with morning workouts need protein and carbohydrates for energy and recovery. Blood work for health screenings is often improved by limiting processed meats and choosing whole grains, fruits and lean proteins.

Each breakfast option has advantages and drawbacks. Skipping breakfast may fit some busy lifestyles, but it could hinder energy levels, weight management and health screening. Oatmeal with fruit and protein offers balanced nutrition and supports energy, weight control and healthy blood work. Eggs are a solid protein choice. For optimal health, especially for retirees, active-duty members and future military personnel, a balanced breakfast with whole grains, fruit and lean protein is recommended. If you like intermittent fasting, eat dinner earlier the night before. Even if you skip breakfast-type meals, eat lunch an hour or so before noon with a complete meal. Many nutrition, weight-loss and workout articles are in the Military.com Fitness Section. Check them out for more information.

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