Should You Eat Steak for Breakfast Like Elon Musk?

Elon Musk, a tech billionaire, says he starts his day with a steak, eggs, and coffee. However, eating a breakfast like this lacks essential nutrients and may pose health risks if eaten regularly.

Breakfast is an important meal that gives you energy to start your day. Some studies suggest eating a nutritious breakfast may improve heart health and lower diabetes risk.

Eggs, toast, and cereal are the most common breakfast choices in the United States, according to the 2023 survey. No wonder Musk's breakfast idea caught the attention of X users, some of whom warned about the risk of a heart attack.

"Wow, steak & eggs with coffee in the morning really feels like a powerup," Musk has recently shared on X, a social media network.

Wow, steak & eggs with coffee in the morning really feels like a powerup!

undefined Elon Musk (@elonmusk) July 17, 2024

An occasional breakfast of steak and eggs would probably not be a problem for most people, according to Sherry Coleman Collins, MS, RDN, LD, registered dietitian nutritionist in Marietta, Georgia. However, eating a breakfast of steak and eggs often or every day would not be a good idea.

Collins says although this combination provides a lot of protein, iron, and other important minerals, it also comes with too much saturated fat for just one meal — likely as much as 75% of the recommended limit for the whole day.

Eating a diet high in saturated fats may increase cholesterol levels, leading to an elevated risk of heart disease. The American Heart Association recommends getting no more than 5% to 6% of daily calories from saturated fat.

Eating only these foods for breakfast also misses the opportunity to eat foods high in fiber and polyphenols, as well as carbohydrates, which are the preferred fuel for the brain.

Collins

Fiber plays a major role in controlling blood sugar, lowering cholesterol levels, and maintaining digestive health, according to the Centers for Disease Control and Prevention. Fiber also makes you feel full for longer, which can help you lose or maintain your weight.

Polyphenols may help to improve lipid profiles, blood pressure, insulin resistance, and systemic inflammation.

What are healthy breakfast choices?

A recent study from Australia found that schoolchildren who ate unhealthy breakfasts had similarly low motivation and achievement levels as those who had no breakfast at all, emphasizing the importance of the right breakfast choices.

Collins says eating a breakfast that provides 20-30g protein and more than 5g fiber can help people feel full and has been shown to be beneficial. She encourages people to eat at least one serving of fruit and/or vegetables at breakfast.

"Breakfast is really going to depend on the person and their preferences, as well as their needs. Some people are very hungry in the morning, while others are happy to have a smoothie or toast, which can be fine for some people, "she says.

Some breakfast ideas recommended by Collins include the following:

• A slice of high-fiber bread topped with 1/2 avocado and a poached egg with a side of fresh fruit-like berries.
• Overnight oats made with whole rolled oats, chia seeds, and soy or reduced fat cow's milk with a handful of nuts and fresh chopped fruit.
• A breakfast taco made with a corn tortilla filled with one whole egg and two scrambled egg whites, black beans, salsa, chopped avocado, and a sprinkle of cheese.

Collins says nutrition is nuanced, and recommendations should be personalized. Working with a registered dietitian nutritionist can help individuals find what works best for them, taking into account their cultural and taste preferences, dietary habits, and socioeconomic needs.