Breakfast for dinner is present in many cultures, including among our grandmothers, who were not familiar with terms like macronutrients and ketones, but they knew what would satisfy, calm, and not burden the digestion before sleep ...

The so-called evening breakfast is a breakfast eaten for dinner. It is especially popular among those who live fast-paced lives, yet still want to eat healthy and balanced. And you know what? It has more benefits than you might think.

Is it really healthy?

In modern dieting, we often get caught up in rigid schedules: breakfast in the morning, lunch at noon, and dinner in the evening. But the body is not always synchronized with the clock on the wall. What's more important is what we give it – not exactly when. Although many believe that having breakfast for dinner is a passing fad, it is, in fact, an old practice. Back when food was scarce, people would eat in the evening what was left from the morning meal – most often eggs, cereal, bread, fruit, milk. Simple, nutritious, no complications.

A study from 2020 published in the Nutrients journal showed that a meal rich in proteins and healthy fats in the evening could even improve the quality of sleep. People who dined on light meals with a proper balance of nutrients slept longer and deeper, and had better overnight recovery.

Eggs – Kings of Traditional Cuisine

If you could only have one food to survive for a week, it could undoubtedly be eggs. They are accessible, inexpensive, and incredibly nutritious. One medium-sized hen's egg contains around 6 grams of protein, as well as vitamins A, D, B12, and choline, which is important for brain function. Older people often advised us to eat one egg a day. Not more, not less!

Fun fact: In some European countries, such as Finland and Norway, people who regularly consume eggs are 25% less exposed to the risk of cardiovascular diseases, as their levels of good cholesterol HDL improve, as shown in a 2019 study (European Journal of Nutrition).

Furthermore, a fried egg with homemade bread and pickled vegetables was the highlight of the day for many. Today, this meal is perceived by many as something light and fast.

Why has this trend become so popular? Because it is quick. Because it is inexpensive. And because it works...

Take an average household. For a classic dinner for four people, you will spend between 8 and 15 euros on meat, side dishes, and salad. But if you prepare a breakfast for dinner – let's say, four omelets with some vegetables – you'll get by with around 4 euros. The preparation time is also almost twice as short: you can make an omelet in 10 minutes, while a classic dinner takes at least 30 to 45 minutes.

It's no wonder then, that the trend named #brinner (a combination of the words breakfast and dinner) has spread on social media. This hashtag has over 800,000 posts on Instagram and millions of views on TikTok. People are looking for simple solutions to make their day easier – and having breakfast for dinner is one of the better ones.

What do the experts say?

Seamus Mullen, a renowned American chef and author of books on healthy lifestyle, says that we shouldn't be ashamed of having breakfast for dinner. On the contrary – from his experience with people struggling with overweight and digestive issues, it is precisely the simple meals in the evening that make the biggest difference.

Many dietitians also advise against overindulging in carbohydrates in the evening and suggest opting for something protein-rich instead. Eggs, natural yogurt, cottage cheese, as well as oatmeal with some fruit are a much better choice than packaged snacks.

The timing of dinner is also crucial. If you eat no later than 2 to 3 hours before bedtime, your body will have enough time to digest the food, which won't weigh you down during sleep. This also improves the quality of sleep, as confirmed by several studies (Sleep Medicine Reviews, 2021).

Bread, Porridge, and Warm Milk Drinks – Old Recipes, New Significance

In traditional medicine, the evening meal has a special place. Old physicians recommended a light dinner so that the soul wouldn't rest on a full stomach at night. In rural households, this was often a loaf of bread soaked in warm milk with a spoonful of honey – nowadays, we would say it's a natural calming drink. Milk contains tryptophan, an amino acid that promotes the production of melatonin – the sleep hormone.

The same goes for oatmeal. In old herbal books, it was recommended for softening the intestines and calming internal winds. In modern terms, this means regulating digestion, lowering cholesterol, and aiding with insomnia. One cup of cooked oatmeal contains around 4 grams of fiber, crucial for a healthy gut.

How to prepare a breakfast for dinner that truly satisfies and calms us?

One of the most popular recipes remains the French omelet. You need two eggs, a little milk, salt, pepper, and a knob of butter. After lightly beating the eggs and pouring them into the pan, let them cook slowly. You can add vegetables, a bit of cheese, perhaps a piece of roasted red pepper. When the omelet is lightly cooked, fold it over and garnish with fresh herbs if desired – parsley, chives, or basil.

If you don't like eggs, you can prepare oatmeal with milk, cinnamon, and apples. You can also add some ground flax seeds – they aid in digestion as they contain over 25% fiber.

And if you crave something sweet, opt for a banana with a spoon of peanut butter instead. This is a natural combination of carbohydrates and healthy fats that will make you feel full without weighing you down.

Let the evening smell like morning

Having breakfast for dinner is not just a passing fad – it is a smart choice, confirmed by both old folk remedies and modern science. If you have a meal in the evening that you would typically have in the morning, you might sleep better, avoid overeating, and even save some money. Your stomach will thank you, and you will breathe easier – both literally and metaphorically.