Breakfast is a great way to start your day. A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Eggs make a simple, nutritious breakfast choice.
They provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling fullTrusted Source.
In a 2020 studyTrusted Source, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal, suggesting the higher protein intake — 25 grams versus 11 grams — promoted greater fullness.
The egg group also ate fewer calories at lunch, suggesting eggs support satiety — the feeling of being full — which can help with weight management.
Eggs also containTrusted Source:
- lutein and zeaxanthin in the yolk, antioxidants that appear to supportTrusted Source eye health and may have benefitsTrusted Source for skin, liver, eye, and cardiovascular health
- choline, a vital nutrientTrusted Source for brain and liver health
- B vitamins, including folate
- vitamin A
- iron, calcium, and other essential minerals
Recent researchTrusted Source indicates that, in contrast with previous beliefs, eggs don’t raise cholesterol levels in most people, despite their high cholesterol content. In fact, there’s some evidence they may have a mild protective effect against heart disease.
Eat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
Greek yogurt is a great option for a quick breakfast.
It’s made by straining whey and other liquid from milk curds, which producesTrusted Source a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 1-cup (245-gram) servingTrusted Source provides 25 grams of protein but only 149 calories.
Other nutrients in Greek yogurt include:
- calcium
- vitamin B12
- zinc
- potassium
- phosphorus
Certain types containTrusted Source probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option.
Eating Greek yogurt with berries and other fruits may addTrusted Source to its prebiotic or probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
Coffee contains caffeine, a molecule that promotesTrusted Source alertness, improves mood, and increases physical and mental performance.
It also may also containTrusted Source a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
StudiesTrusted Source suggest that it’s safe for most adults to drink up to 3 cups (710 ml) of coffee per day — or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine per day, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar or use it sparingly, as too much sugar is linked to health risks.
Oatmeal is made from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lowerTrusted Source cholesterol and glucose levels, and also has antioxidant and probiotic properties.
Because of the way the body processes oats, they will also leave you feeling fullTrusted Source for longer, reducing the temptation to snack mid-morning.
Oats also provideTrusted Source:
- iron
- B vitamins
- manganese
- magnesium
- zinc
- selenium
In addition, they contain around 10 grams (g)Trusted Source of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
Alternatively, mix raw oats with dried fruit nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people with celiac disease or a gluten sensitivity, but you should choose oats that have been certified gluten-free due to a risk of cross-contamination.
Chia seeds are a good source of fiber.
One ounce (28 grams)Trusted Source of dried chia seeds provides close to 10 g of fiber.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel fullerTrusted Source for longer.
The nutrients in chia seeds may also help manage glucose levels, lower cholesterol, and prevent inflammation, among other benefits.
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can boost your protein intake, as in the recipe below.
High protein chia pudding recipe
Ingredients
- 1 ounce (28 grams) of dry chia seeds
- 1 scoop (25 grams) of whey protein powder
- 1 cup (240 mL) of coconut milk or almond milk
- 1/2 cup (74 grams) of berries
- stevia or another sweetener to taste, if desired
Directions
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least 1 hour.
Berries — including blueberries, raspberries, strawberries, and blackberries — are delicious and packed with antioxidants.
They provide a sweet treat that tends to beTrusted Source high in fiber and low in calories.
Berries also offer antioxidants called anthocyanins, which provide the characteristic blue, purple, and red colors of berries. A diet high in anthocyanins may help protectTrusted Source against inflammation, heart disease, cancer, diabetes, and other chronic conditions.
Add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie for a tasty breakfast.
Cottage cheese is a high protein breakfast item, providing 24 gTrusted Source of protein per cup (220 g). For this reason, it is also filling. One 2015 studyTrusted Source found cottage cheese to be as satisfying as eggs.
Cottage cheese is low in calories, providing only 180 caloriesTrusted Source per cup (220 g). This means it may support weight loss without leaving you feeling hungry.
You can eat cottage cheese with many other nutritious foods, such as berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, or granola.
Whole grain toast is high inTrusted Source fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
You can pair whole wheat toast with many foods, including:
- mashed egg and tomato
- avocado and chili flakes
- unsweetened, whole peanut butter and banana
- cottage cheese and strawberries
- sliced figs and honey
- tuna
- sliced turkey or chicken
- baked beans
For extra fiber and protein, try sprouted grain bread, 2 slices of which provide around 8 gramsTrusted Source of fiber and 10 grams of protein.
Nuts of all types provideTrusted Source magnesium, potassium, heart-healthy monounsaturated fat, and antioxidants.
Their protein, fat, and fiber content also means they can promote fullness and may help in weight management.
A 2022 reviewTrusted Source concluded that, unless you have a nut allergy, eating a handful of nuts and seeds per day may help reduce the risk of cardiovascular disease and other health conditions.
Too many nuts could lead to weight gain, however, as they tend to be high in calories. It’s also best to use plain nuts without added salt, sugar, or oil, as these ingredients may be detrimental to health.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
Green tea is a soothing drink to get you going in the morning. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, a compound that promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduceTrusted Source anxiety.
Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that may help protectTrusted Source against neurological disorders, such as dementia, and cell death.
Smoothies are another great breakfast option. Blend water, dairy or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can boost the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option, and some whole fruits can make an easy snack for your commute.
All fruits are relatively low in calories and contain fiber, a range of vitamins, minerals, and simple sugars. The fiber in fruit helps slowTrusted Source your body’s absorption of its sugars, giving you a steady source of energy.
Other fruits — such as bananas, oranges, cantaloupe, papaya, and mango — are high in potassium.
Many fruits — including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee — are high in vitamin C, which actsTrusted Source as an antioxidant and plays a key role in skin health.
Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables may reduce the risk of cardiovascular disease, dementia, diabetes, obesity, and many other health conditions.
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high-protein foods, such as eggs, Greek yogurt, or cottage cheese.
