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Healthy Breakfast Ideas

Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training 27 July 2023

Eating a healthy breakfast really can set the stage for healthier eating all day long. The right foods in the morning can provide you with the energy you need to power through until lunch. And with a healthy breakfast in your system, you’re less likely to experience mid-morning cravings for unhealthy foods.

What is a good breakfast?

The foods you eat for breakfast can really affect how you feel and perform throughout your morning and there are several things that a good breakfast can do for you.

A healthy breakfast is a meal that can...

  • Keep you fueled up until your next meal or snack. A well-balanced breakfast should provide you with staying power. Foods with protein help to satisfy hunger and high-fibre foods help to fill you up.
  • Supply your body and brain with energy. In the morning, your body’s gas tank is running close to empty. When you eat the right foods for breakfast, you’re providing your muscles and brain with the fuel they need for optimal performance.
  • Help avoid blood sugar swings and reduce cravings. A balanced meal that contains both protein and healthy carbohydrates can provide a steady and sustained release of energy into your system and help ward off wild swings in your blood sugar that can trigger cravings for sweets or other unhealthy foods.
  • Help you make better food choices throughout the day.

7 healthy breakfast ideas

A balanced breakfast should provide you with a decent amount of protein (20-30 grams would be a good target) to help satisfy hunger and to support muscle health, along with some healthy carbohydrates which can provide sustained energy and fibre. Carbohydrates should include, at the very least, some fruits or vegetables. If calories allow, add some whole grains as well.

With these simple guidelines, it’s easy to put together a healthy, well-balanced breakfast. Here are 7 healthy breakfast suggestions:

  1. Cook some fresh or frozen spinach in the microwave, top with scrambled eggs/egg whites and a drizzle of balsamic vinegar; fresh fruits on the side.
  2. Protein shake made with protein powder, low-fat milk or soy milk, and fruits.
  3. Plain nonfat/low-fat yogurt or cottage cheese topped with either fresh fruit and cinnamon or chopped raw vegetables and some fresh black pepper.
  4. Rolled oats prepared with milk or soy milk; stir in protein powder and fruits after cooking.
  5. Corn tortillas heated and spread with black beans; top with grated low-fat cheese and salsa; fresh fruits on the side.
  6. Whole-grain toast spread with avocado and topped with slices of turkey breast; fresh fruits on the side.
  7. Whole-grain crackers spread with non-fat ricotta cheese and topped with sliced berries.