Most people would raise an eyebrow at the idea of eating what looks like a full dinner meal first thing in the morning, but that is exactly what Dr. Rangan Chatterjee does. The British physician and TV presenter revealed during an appearance on the ‘Doctor’s Kitchen’ podcast that he regularly starts his day with protein-heavy, dinner-style meals. His reasoning is straightforward: he wants to stay full longer and cut down on unnecessary snacking throughout the day. By doing so, he challenges the long-held belief that breakfast must consist of cereals or other grain-based foods.
Dr. Chatterjee has been openly skeptical of the cereal industry for years, and he did not hold back on the podcast. “Who says that is breakfast food? When you dig a little deeper into where all of this came from and what marketing was behind it, you will realize it was pushed by cereal companies,” he said. He also recalled memories of visiting relatives in India, where children routinely ate hearty meals with meat, vegetables, and rice before school. He noted that this tradition was gradually pushed aside by aggressive advertising campaigns promoting packaged cereals as the default morning choice.
Podcast host Dr. Rupi Aujla agreed with Chatterjee’s point of view, noting that in Western countries breakfast has largely been reduced to refined, sugary products, while in parts of Asia people regularly eat savory, nutrient-dense morning meals that most Westerners would associate with lunch or dinner. Dr. Aujla added his own take on the strategy, stating: “Protein for breakfast is an excellent strategy that ensures you won’t overeat and helps with maintaining body weight.” His endorsement of the approach reinforces what nutritional science has increasingly suggested about the role of protein in appetite regulation.
Dr. Chatterjee, who is the author of six bestselling books and the host of the popular podcast ‘Feel Better, Live More’, summarized his advice simply. “Yes, and one of the things I have often recommended to patients is to eat dinner for breakfast,” he said. Practical examples of what such a breakfast could look like include eggs with vegetables, chicken or fish with salad, legumes like lentils or beans, or balanced leftovers from the night before. The key factor in all of these options is adequate protein content, paired with vegetables and healthy fats to sustain satiety well into the afternoon.
On the subject of weight management more broadly, Dr. Chatterjee also emphasized the importance of removing snacks from the home environment altogether rather than relying on willpower alone. “There are evenings when I feel tired and a bit stressed and I start opening cupboards looking for something sweet. All I can ever find are nuts and olives,” he explained, noting that this setup naturally reduces impulsive eating. He went further to say that for people whose diets consist largely of ultra-processed foods, simply eliminating snacking can act like a full reset for the body. He compared it to addiction recovery: “I think during recovery it is probably not the best idea to keep the house full of alcohol.”
Protein plays a central role in weight management because it is the most satiating macronutrient, meaning it triggers fullness signals in the brain more effectively than carbohydrates or fats. Research consistently shows that higher protein intakes are linked to reduced overall calorie consumption throughout the day. The concept of “dinner for breakfast” also aligns with principles of circadian nutrition, which suggests that eating larger, more nutrient-dense meals earlier in the day can support better metabolic function. Dr. Chatterjee’s approach essentially reframes morning eating habits by prioritizing biology over tradition, encouraging people to question cultural norms around food that may have been shaped more by commercial interests than health science.
What do you think about eating a dinner-style, protein-rich meal for breakfast instead of cereal or toast — share your thoughts in the comments!
