- Eggs. Share on Pinterest Jeremy Pawlowski/Stocksy United. …
- Greek yogurt. Greek yogurt is a great option for a quick breakfast. …
- Coffee. …
- Oatmeal. …
- Chia seeds. …
- Berries. …
- Cottage cheese. …
- Whole grain toast.
The 12 Best Foods to Eat in the Morning
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
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.
Here are 12 of the best foods and drinks to enjoy in the morning.
Eggs make a simple, nutritious breakfast choice.
In a 2020 study, 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 contain:
- lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health
- choline, a vital nutrient for brain and liver health
- B vitamins, including folate
- vitamin A
- iron, calcium, and other essential minerals
Recent research 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.
SUMMARYEggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.
Greek yogurt is a great option for a quick breakfast.
It’s made by straining whey and other liquid from milk curds, which produces 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) serving provides 25 grams of protein but only 149 calories.
Other nutrients in Greek yogurt include:
- vitamin B12
If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option.
SUMMARYGreek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.
Studies 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.
SUMMARYThe caffeine in coffee promotes alertness and enhances physical and mental performance.
Because of the way the body processes oats, they will also leave you feeling full for longer, reducing the temptation to snack mid-morning.
Oats also provide:
- B vitamins
In addition, they contain around 10 grams (g) 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.
SUMMARYOatmeal is rich in beta-glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals.
Chia seeds are a good source of fiber.
One ounce (28 grams) 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 fuller for longer.
The nutrients in chia seeds may also help manage glucose levels, lower cholesterol, and prevent inflammation, among other benefits.
High protein chia pudding recipe
- 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
- Combine all ingredients in a bowl and mix well.
- Cover the bowl and refrigerate for at least 1 hour.
SUMMARYChia seeds are high in fiber, which may help promote fullness and reduce hunger levels.
They provide a sweet treat that tends to be 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 protect against inflammation, heart disease, cancer, diabetes, and other chronic conditions.
SUMMARYBerries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.
SUMMARYCottage cheese is high in protein, which may help keep you full and reduce hunger. Common breakfast toppings include fresh fruit, veggies, seeds, and granola.
Whole grain toast is high in 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
- sliced turkey or chicken
- baked beans
SUMMARYWhole wheat toast is a good source of fiber. Plus, you can top it with a wide variety of nutritious spreads.
Their protein, fat, and fiber content also means they can promote fullness and may help in weight management.
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.
SUMMARYNuts are a filling, nutrient-dense food that may help reduce heart disease risk and promote brain health.
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 reduce anxiety.
SUMMARYGreen tea contains caffeine, as well as an antioxidant called EGCG, which is tied to a reduced risk of cognitive decline.
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.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
SUMMARYIt’s easy to whip up a protein shake or smoothie in a few minutes and take it on the go. Plus, this simple breakfast makes a great post-workout option.
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 slow your body’s absorption of its sugars, giving you a steady source of energy.
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.
For a balanced breakfast, pair fruit with high-protein foods, such as eggs, Greek yogurt, or cottage cheese.
SUMMARYEating a variety of fruits provides you with different vitamins, minerals, and antioxidants. What’s more, most fruits contain high amounts of fiber that may promote fullness and keep your blood sugar levels stable.
What are the healthiest breakfast foods?
Good choices for breakfast foods will be ones that fill you up, so you don’t get hungry again for a while, and they are nutrient-dense. Try whole fruits, eggs, wholemeal toast, nuts, and smoothies for a tasty and satisfying start to the day.
What’s a healthy breakfast for losing weight?
Eating foods that are high in protein, fiber, or both can leave you feeling full for longer, making you less likely to snack on unhealthy options during the morning.
High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
Which foods should I avoid for breakfast?
Foods to steer clear of include those that are high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast that are made from white flour and have added sugar. They are high in calories and unlikely to leave you feeling full for long.
Commercially prepared juices often have added sugar. Instead, make your own juice or eat whole fruit.
A nutritious breakfast can give you a good start to the day and may help prevent snacking and weight gain.
The best choices to fill you up and boost your overall health will be high in fiber, protein, healthy fats, vitamins, and minerals.
Many nutritious, healthy foods and drinks are also easy to prepare in the morning, for instance whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, some options — such as fruit — you can eat on the go