
Breakfast, often hailed as the most important meal of the day, varies vastly across cultures. While some opt for a quick cereal or toast, others indulge in a spread of dishes that nourish both the body and soul.ย When you think of standout meal, the traditional Japanese breakfast one surely comes to mind. It’s not only a culinary delight. Beneath the flavours, it’s a call to adopt better eating habits.
Ready for a morning transformation?
What you will learn:
- ย ย The components and significance of a traditional Japanese breakfast.
- ย ย What makes the traditional Japanese breakfast a better eating habit.
- ย ย The principles of Shokuiku and how to incorporate them with Breakfast Rise.

Exploring the Japanese Breakfast Meals
While exploring breakfast ideas, we came across a video on the KWOOK channel. It was all about the art of a traditional Japanese breakfast. The care, the balance, the presentation โ it was inspiring! And it got us thinking, how can we infuse some of that philosophy into our granola toppings? We needed to blend the principles of the Japanese breakfast approach with the health-conscious ethos of Breakfast Rise.
But first, here are the 3 main key insights:
Healthy Eating Habits
Did you know Japan boasts the second highest life expectancy worldwide, clocking in at 85 years as of 2022? And their obesity rate? A mere 4.3%. Many believe the Japanese diet, especially their traditional breakfast, plays a significant role in these enviable numbers.
Eating nutritiously isn’t solely for aesthetics; it’s foundational for lasting health. Remember, we’ve got to cherish our body – it’s the most valuable possession we have. So, if you’re aiming for a life filled with vitality, nutritious choices a part of your daily routine.
Enjoy a Variety of Food
They say that variety is the spice of life, and indeed, this holds true when it comes to food as well. Food is not just about fuelling our bodies – it is also a reflection of cultural identity and heritage. Eating the same meals day in and day out can lead to feelings of boredom and dissatisfaction, while trying new type of food can be exciting and stimulating.
Picture this – a bowl of steamed rice (staple), often crowned with natto (those intriguing fermented soybeans), a comforting bowl of miso soup teeming with greens, and a tamagoyaki with soy sauce, that delightful layered omelette.
Mindful Eating
While many in the West might start their day with a bacon & eggs roll, sausage rolls, and a large CAP, it’s a tad different from the balanced ensemble the Japanese breakfast opt for. Their breakfasts are worth to look at when it comes to portion control and mindful eating.
Eating slowly and mindfully allows our bodies to process food more efficiently, reducing bloating and discomfort post-meal. It also means taking the time to prepare your food, setting a calm atmosphere, and eating with loved ones if possible.
Incorporating mindful eating into your daily routine may take time and practice. Try to eliminate distractions while eating.
This means putting your phone away and turning off the tv. Instead, focus solely on the food you are consuming. Remember, mindful eating is not about restriction or deprivation; it’s about being present and mindful during the experience of eating.
TL; DR
Healthy Eating Habits
- ย ย Japan’s impressive stats: 85-year life expectancy in 2022 and 4.3% obesity rate.
- ย ย Japanese breakfast contributes to these numbers.
Variety in Food
- ย Food reflects culture and heritage.
- ย Common ingredients in a traditional Japanese breakfast include a main dish with steamed rice (a ย staple) paired with natto, miso soup filled with greens, and a tamagoyaki omelette with soy sauce.
Mindful Eating
- ย Contrast: Western bacon & eggs roll vs. three dishes balanced Japanese breakfast.
- ย Benefits: Efficient food processing, reduced bloating, and post-meal discomfort.
- ย Practice: Prepare food calmly, eat with loved ones, eliminate distractions.
- ย Mindful eating emphasizes presence during meals, not restriction.

Defining the Japanese Breakfast
A traditional Japanese breakfast, as detailed in both Healthline and The Spruce Eats,ย is served as a harmonious blend of steamed rice (brown or white rice) with fermented soybeans, miso soup, tamagoyaki omelette, and various side dishes. These side dishes can range from tsukemono (Japanese pickles), nori (dried seasoned seaweed), to natto (fermented soybeans).
The Japanese philosophy of “Shokuiku” (1*) emphasizes the following three main principles:
Focus on Fullness Rather Than Calories
We’ve all heard of counting calories and measuring our food to reach our weight loss goals, but what if we told you that mindfulness and paying attention to your body’s sign of fullness could be a more sustainable approach to healthy eating? The concept of “hara hachi bun me” is a Japanese practice that encourages individuals to stop eating when they feel about 80% full. Feeling satisfied rather than stuffed after a meal promotes better digestion and can even improve our mood.
Eat the Good Stuff
Whole foods are the real MVPs in the nutrition game. They’re untouched or barely touched by processing. While processed foods sneak in sugars, bad fats, and preservatives that can lead to health issues (2*), whole foods bring in the good stuff. Think protein, fiber, and healthy fats. They not only give us steady energy but also keep those random hunger moments away.
Enjoy a Variety of Food
By exploring a wide range of food, you’re not only treating your taste buds but also ensuring you get all the essential macronutrients and micronutrients.
There’s something truly special about a Japanese breakfast – it’s both simple and perfectly balanced. Rather than just counting calories, it’s more about how certain selection of food make you feel and the nutritional value it holds. And hey, the breakfast is all about embracing a variety of food that is wholesome and saying ‘no thanks’ to the processed stuff that’s just too heavy on calories, salt, and sugars.
So, you might be wondering ‘I can’t possibly recreate a Japanese breakfast; I don’t have half of those ingredients!’ But here’s the thing: it’s not about replicating the exact meal. So, stick around and see how we crafted our own version of breakfast applying this concept. It might be a tad more familiar to you.
TL; DR
Focus on Fullness Over Calories
- ย ย “hara hachi bun me”: Eat until 80% full.
- ย ย Benefits: Better digestion, improved mood.
Prioritise Whole Type of Food
- ย Avoid processed products with sugar, bad fats, preservatives.
- ย Embrace protein, fiber, healthy fats for steady energy.
Traditional Japanese Breakfast Essence
- ย Balance and simplicity.
- ย Not just calorie counting, but nutritional value and feeling.
Adapting the Japanese Concept
- ย No need for exact replication.
- ย Twist on the traditional breakfast.

Our Breakfast Rise Twist on the Japanese Breakfast
If you’re tired of the monotonous breakfast options and are looking for something different, our Rise granola twist on the traditional Japanese Breakfast offers a delightful change. We’ve replaced the traditional steamed brown rice with creamy Greek yogurt sprinkled with our low-carb Rise granola, drizzled with peanut butter for that extra protein. We’ve also chosen to include a cup of miso soup with ajitsuke nori as a replacement for the bone broth drink, and we’re making tamagoyaki omelette in place of the usual cheesy omelette. To add a refreshing note, we’ve included some grapefruit, mango, or kiwi diced in place of pickles.
Protein Boost with a Side of Healthy Fats
First off, that Greek yogurt isn’t just creamy goodness; it’s a protein powerhouse and a probiotic champ. Think of protein as your body’s repair buddy and probiotics as the friendly neighbours in your gut. Our Breakfast Rise granola? It’s the crunchy sidekick, full of nuts and seeds, making every spoonful interesting. And the peanut butter? It’s not just there for fun; it’s another protein boost with a side of healthy fats.
Set the Stage for Smooth Digestion with Miso Soup
Kickstarting your day with a cup of warm miso soup is more than just a tasty choice. The broth is made by blending miso soup with hot water and adding a small piece of wakame seaweed. Miso soup is a sodium powerhouse, great for cell balance and muscle function, while nori gives you a dose of essential iodine for thyroid health. Always remember, going miso paste organic makes all the difference. Pro tips: warm drinks (1 cup) set the stage for smooth digestion.
Get Your Brain in Gear for the Day
Tamagoyaki omelette is the upgraded version of your regular omelette. Made in layers with a unique pan, it’s fluffy and delectable. The eggs that it contains come with a secret ingredient: choline. Choline is a brain-boosting superstar, especially for keeping our memory sharp and mood upbeat. So, every bite is like a mini brain boost. A yummy way to get your brain in gear for the day!
The Refreshing Note
And to add a refreshing note? Finish by adding some grapefruit, mango, or kiwi in place of pickles. These fruits are low in calories but rich in vitamins C, A, antioxidants.
Get the full recipe here. (Future video)
So, the next time you wake up, take a cue from the Japanese and make cooking your breakfast a healing experience.
TL; DR
Protein and Healthy Fats
- ย ย Greek yogurt: Creamy, protein-rich, and packed with probiotics.
- ย ย Breakfast Rise granola: Crunchy with nuts and seeds.
- ย ย Peanut butter: Additional protein and healthy fats.
Smooth Digestion
- ย Hot miso broth: Sodium-rich for cell balance and muscle function.
- ย Nori seaweed: Essential iodine for thyroid health.
- ย Pro tip: Warm miso soup aids digestion.
Brain Boost
- ย Tamagoyaki omelette: Fluffy and layered.
- ย Contains choline for memory and mood enhancement.

Wrap-Up: The Traditional Japanese Breakfast
Diving into the traditional Japanese breakfast experience is more than just enjoying tasty bites; it’s a journey into a world where every meal is a mindful celebration of life.
Think about it: great balance, loads of variety, and it’s good for you. Honestly, who wouldn’t keep coming back to this breakfast? It’s clearly stood the test of time for a reason in Japan.
Add a handful of Breakfast Rise granola to the mix, and voilร ! Your first meal (lunch as well) feels like it’s served from a gourmet cafe.
Why settle for the mundane when you can start your day with a symphony of tastes and health benefits?
After all, isn’t it time breakfast became the highlight of your day?
FAQ Section
Q: How long does it take to prepare the Japanese breakfast?
A: It takes about 15 minutes to whip up this breakfast. The key here is to meal prep the night before to ensure you never run out of breakfast options in the morning.
Q: Is Breakfast Rise granola suitable for those on a keto diet?
A: Yes, our granola is created for those watching their carbs and having a great taste. It’s sugar free and, bonus, it’s gluten free! (No steamed rice here)
Q: How does the Shokuiku concept align with Western diets?
A: The Japanese Breakfast is all about eating with intention, really getting the nutritional scoop, and savouring every bite of food. Diet or no diet, this mindset can be a game-changer in how you approach meal prep.
Q: What is a breakfast set in Japanese?
A: Typical teishoku (meal set) are: one soup, one side, one main, a side dish, and pickles. When it comes to these buffets, you can choose from infinite sides. In designing a meal, focus on pairing dishes that not only taste great together but also boost each other’s nutritional profiles.
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