Kitty Chan woke up at 5 am to not only make her breakfast but also to set up a photo studio to snap shots of it.

She has made this a routine as part of a breakfast blog she has kept since 2007.

"Breakfast is the reason I wake up early," Chan says.

"I started to take it seriously after listening to (Taiwan indie rock singer-songwriter) Crowd Lu's Good Morning, Beautiful Dawn! It's a lovely song that talks in a fun way about breakfast's importance."

The Hong Kong blogger, editor and freelancer tries to develop catchy ideas for her breakfast blog. One was "Toast Week", in which she experimented for seven days with a list of toast toppings that included organic tomatoes, strawberries, mushrooms, eggs, cheese, peanut butter and Nutella.

Despite the high-speed pace of life in Hong Kong, Chan never skips breakfast and puts more time and effort into it than she does for other meals. "I'll eat greens for dinner and grab lunch at any restaurant, but breakfast is different," she says.

"I think hard about the next day's breakfast every night. And you don't have to worry about eating too much for breakfast."

While many people skip breakfast to lose weight, Harvard Medical School research finds people who eat breakfast every day are a third less likely to be obese.

Find Chan's breakfast blog atamymagazine.com/amyblog/kitb