Eat a Better Breakfast

Your first meal of the day is the most important. Here are five breakfast ideas to start your day off right.

You ate breakfast this morning, so why do you feel so hungry? Your stomach’s growling and lunch is still two hours away. Maybe you ate the wrong thing.

Even though a certain food is known as “breakfast” food, it may not be the best option. What you want to eat is food that will fill you up, provide energy to get you through until lunch, and keep your mind focused on the task at hand (rather than your growling stomach), all while keeping your calorie count under control. This last part is key. It’d be easy to overeat in an effort to satisfy your appetite, but your waistline will show that this is a bad choice.

For those struggling to find simple, go-to breakfasts that meet the requirements stated above, you’ve got to make sure your meal includes three things: fiber, good carbs, and protein. Here are five breakfasts that do just that.

Greek Yogurt

With at least twice as much protein as regular yogurt, Greek yogurt is the way to go. This sweet, tangy, and creamy yogurt is available in large tubs or small containers for eating on the run. There are multiple varieties to choose from, but the plain, non-fat kind is your best bet for fewer calories. Add fruit such as bananas, grapes, or berries for extra flavor, sweetness, and fiber. Sprinkle in a little granola or wheat germ for good carbs.


Nutritionally dense and packed with protein, eggs score high on the scale of satiety. Yes, they are high in cholesterol (one egg contains 212 mg) and your doctor may advise against eating too many, but an egg or two a day is safe for most people. Combine your eggs with fresh veggies for fiber and eat a slice of whole-grain toast for your source of carbs then see how long you feel full.


Compared to most breakfast cereals, oatmeal rates higher in protein and fiber and lower in sugar (rolled oats contain zero grams of sugar per serving), making it a great option for the first meal of the day. Add a little water to half a cup of rolled oats or an oatmeal packet and zap it in the microwave for a quick, yummy breakfast. Sweeten your cereal with honey or fruit and add a little milk or chopped nuts for additional protein.


Mix things up with a breakfast smoothie. Dump a few ingredients in a blender, turn it on, and in no time you’ll have a nutritious and delicious meal to enjoy at home or on-the-go. Experiment with different recipes until you find your favorite. What’s healthier than a smoothie made with veggies like spinach, kale, pumpkin, carrots, zucchini, or cucumber? Or a fruit smoothie made with bananas, berries, peaches, or grapefruit? Add almond milk, peanut butter, protein powder, or Greek yogurt for your source of protein.


A sandwich is another great breakfast option that will fill you up while limit your calorie intake. Start with one or two pieces of whole-grain bread, an English muffin, or sandwich rounds, and pile on an assortment of yummy ingredients for a satisfying morning meal. Pair almond or peanut butter (two wonderful sources of protein and healthy fat) with banana slices, turkey bacon with scrambled egg and bell peppers, or smoked salmon with egg whites. Get creative. The options are endless!