Ajit Karn
A balanced breakfast typically includes protein, fiber, and produce. If you’re looking to build a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea. The 12 Best Foods to Eat in the Morning are:
12 Best Foods to Eat in the Morning (Suggestion)
1. Eggs
Eggs are a simple and wholesome breakfast option.
They are a rich source of protein, which facilitates muscle synthesis. Since protein requires time to digest, it also helps you feel satiated (1Reliable Source, 2Reliable Source).
In one study, participants who consumed eggs and toast for breakfast reported substantially less appetite than those who consumed bran cereal, indicating that the higher protein intake of the egg group — 25 grams versus 11 grams — promoted greater satiety (3Reliable Sources).
In addition, the egg group consumed fewer calories during lunch, indicating that this dish may aid in weight management (3Reliable Sources).
Moreover, egg yolks contain the antioxidants lutein and zeaxanthin. These antioxidants prevent eye diseases such as cataracts and macular degeneration (4Reliable Sources, 5Reliable Sources).
Additionally, eggs are one of the finest sources of choline, an essential nutrient for brain and liver health (6Reliable Sources).
Despite their high cholesterol content, eggs do not raise cholesterol levels in the majority of individuals, contrary to conventional belief. In fact, a review of 23 studies revealed that eggs provide some protection against cardiac disease (7Reliable Source).
Try to limit your consumption of highly processed breakfast foods that are commonly consumed alongside eggs, such as breakfast sausages and bacon. Eat your eggs with other nutritious foods, such as toast made with whole grains, fresh fruit, or sautéed vegetables.
SUMMARY
Eggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.
2. Greek yogurt
If you’re searching for a quick breakfast, Greek yogurt is a fantastic choice.
It is produced by extracting whey and other liquids from milk curds, resulting in a product that is richer in protein than conventional yogurt (8Reliable Sources).
Furthermore, it contains fewer calories than other protein sources. One cup (245 grams) contains 25 grams of protein and 149 calories (9Reliable Sources).
In addition, Greek yogurt is loaded with healthful nutrients such as calcium, vitamin B12, zinc, potassium, and phosphorus (9Reliable Sources).
Certain varieties are rich in microorganisms such as Bifidobacteria, which aid in digestion. Look for the phrase “contains live and active cultures” to ensure that your yogurt contains probiotics (10Trusted Sources, 11Trusted Sources).
If you prefer a product that is even creamier and higher in protein, Icelandic yogurt, also known as skyr, is an excellent alternative.
Try topping Greek yogurt with berries or chopped fruit to add more fiber, vitamins, and minerals.
SUMMARY
Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.
3. Coffee
Besides water, coffee is the most ubiquitous beverage in the globe. Approximately 85 percent of Americans regularly consume coffee (12Reliable Sources).
It contains a high concentration of caffeine, a molecule that enhances alertness, temperament, and physical and mental performance. Notably, many athletes consume coffee as a natural pre-workout beverage to enhance their athletic performance (12, 13).
It also contains compounds with antioxidant and anti-inflammatory properties, such as chlorogenic acid, caffeic acid, and diterpenes (14Reliable Source, 15Reliable Source).
In fact, regular coffee consumption is associated with a lower risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s, certain types of cancer, and even death from all causes (15Trustworthy Sources, 16Trustworthy Sources, 17Trustworthy Sources).
The majority of studies indicate that 1–3 glasses (240–710 mL) per day — containing approximately 300–400 mg of caffeine — provide these advantages. Although this amount is safe for adults, expectant women should consume no more than 300 mg of caffeine per day (12 Trusted Sources).
The ideal way to consume coffee is plain or with dairy or plant-based milk. Use sugar sparingly or avoid it entirely, as excessive sugar consumption is associated with health risks.
SUMMARY
The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses.
4. Oatmeal
Oatmeal is a traditional breakfast food that is also nutritious.
It is comprised of rolled or steel-cut oats, which contain a unique fiber known as beta glucan.
This soluble fiber promotes feelings of fullness by delaying stomach emptying and activating the release of peptide YY, a satiety hormone that may prevent overeating (18Trustworthy Sources, 19Trustworthy Sources, 20Trustworthy Sources, 21Trustworthy Sources).
In addition, cereals are rich in iron, B vitamins, manganese, magnesium, zinc, and selenium (22Reliable Sources).
Additionally, they contain approximately 10 grams of protein per cup (81 grams). To increase the protein content, prepare oatmeal with milk instead of water, add protein powder, or serve with eggs (22References).
Despite the fact that oats do not contain gluten, they are frequently processed alongside gluten-containing cereals, which increases the risk of cross contamination (23Trustworthy Sources).
Therefore, individuals with gluten-related disorders should choose certified gluten-free oatmeal.
SUMMARY
Oatmeal 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.
5. Chia seeds
Chia seeds are an excellent source of fiber and are extremely nutritious.
In fact, 1 ounce (28 grams) contains a remarkable 10 grams of fiber per serving (24Reliable Sources).
In addition, a portion of this fiber is soluble, meaning it incorporates water and increases the volume of food passing through the digestive tract. In turn, this process makes you feel replete (25Reliable Sources, 26Reliable Sources, 27Reliable Sources).
In a limited study, participants were given either ordinary yogurt or yogurt containing 7 or 14 grams of chia seeds. Both chia seed groups reported substantially increased fullness, decreased appetite, and decreased overall food intake compared to the plain yogurt group (28).
In contrast to flaxseeds, another study found that consuming chia seeds significantly reduced appetite. Despite the fact that both seeds are extremely nutritious, the gelling properties of chia seeds may be to blame (29Reliable Source).
The high soluble fiber content of these seeds may also help stabilize blood sugar levels and promote heart health (30Reliable Sources, 31Reliable Sources).
Even though chia seeds are low in protein, they can be consumed alongside high protein foods such as Greek yogurt, cottage cheese, and protein shakes.
This chia pudding recipe, for instance, contains 25 grams of protein.
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.
SUMMARY
Chia seeds are high in fiber, which may help promote fullness and reduce hunger levels.
6. Berries
Berries, such as blueberries, raspberries, strawberries, and blackberries, are tasty and rich in antioxidants.
The majority are rich in fiber, which promotes satiety. In fact, raspberries and blackberries contain 8 grams of fiber per cup (123–144 grams) (32Trustworthy Sources, 33Trustworthy Sources).
Plus, depending on the variety, 1 cup (123–144 grams) of fruit contains only 50–85 calories (32Reliable Sources, 33Reliable Sources, 34Reliable Sources).
Berries also contain antioxidants known as anthocyanins, which are responsible for their blue, purple, and scarlet hues. A diet rich in anthocyanins is associated with reduced inflammation and a decreased risk of heart disease and certain types of cancer (35Trustworthy Sources, 36Trustworthy Sources, 37Trustworthy Sources, 38Trustworthy Sources).
Additionally, anthocyanins are associated with improved brain health and may protect against age-related cognitive decline (39, 40).
You can obtain fresh or preserved berries throughout the year. For a delicious breakfast, combine them with Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie.
SUMMARY
Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.
7. Cottage cheese
Cottage cheese is an excellent source of protein for breakfast, with 24 grams of protein per cup (220 grams) (41Reliable Sources).
A high-protein breakfast is associated with increased satiety and decreased appetite. According to one study, cottage cheese is as substantial and gratifying as eggs (42Reliable Source).
Also minimal in calories, cottage cheese contains only 180 calories per cup (220 grams). Therefore, it may promote weight loss without causing hunger (41Reliable Source).
In fact, one study linked a diet rich in dairy products, particularly high-protein foods, to increased weight loss (43Reliable Source).
Cottage cheese can be eaten with a variety of nutritious foods, including berries, apricots, tomatoes, cucumbers, chia seeds, flaxseeds, and granola.
SUMMARY
Cottage cheese is high in protein, which may help keep you full and reduce hunger. Common breakfast toppings include fresh fruit, veggies, seeds, and granola.
8. Whole wheat toasts
If you prefer a simple breakfast in the morning, give whole wheat toast a try.
Whole grain toast is high in fiber and complex carbs, which digest slowly and don’t rapidly raise blood sugar levels (44Trusted Source, 45Trusted Source).
You can spread any number of nutritious toppings on whole wheat toast, including:
- fried eggs and tomatoes
- avocado and chili flakes
- peanut butter and banana
- cottage cheese and strawberries
- sliced figs and honey
- tuna
- sliced turkey or chicken
- baked beans
- egg salad
For extra fiber and protein, try sprouted grain bread, 2 slices of which provide around 8 grams of fiber and 10 grams of protein (46Trusted Source).
SUMMARY
Whole wheat toast is a good source of fiber. Plus, you can top it with a wide variety of nutritious spreads.
9. Nuts
All varieties of nuts are rich in heart-healthy magnesium, potassium, and monounsaturated fat. Additionally, they are an excellent source of antioxidants (47Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source).
Brazil almonds are among the finest selenium sources. Two Brazil nuts contain more than 100% of the Daily Value (DV) (51Reliable Sources).
Although nuts are abundant in calories, research indicates that not all of their oil is absorbed.
Some studies indicate that the body absorbs approximately 129 calories from a 1-ounce (28-gram) serving of whole almonds, whereas it absorbs more fat from refined versions, such as almond butter.
According to another study, your body absorbs only 80% of the calories from almonds and walnuts.
In addition, the high protein, lipid, and fiber content of nuts promotes satiety, which may aid in weight management (50Reliable Source, 55Reliable Source, 56Reliable Source).
Intake of nuts is also associated with improved heart and mental health. In fact, one study found that consuming peanuts and tree nuts at least twice per week and walnuts at least once per week was associated with a 13–19% reduced risk of cardiovascular disease (57Trusted Source, 58Trusted Source, 59Trusted Source, 60Trusted Source, 61Trusted Source).
Adding chopped almonds to Greek yogurt, cottage cheese, or oatmeal is an excellent method to increase the nutritional value of your breakfast.
SUMMARY
Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and promote brain health.
10. Green tea
Green tea is an invigorating beverage to consume in the morning.
It contains caffeine, which enhances mental acuity and disposition. One cup (240 mL) of tea contains only 35–70 mg of caffeine, which is roughly half the quantity found in the same volume of coffee.
It is also rich in L-theanine, which has a calming effect and may reduce the “jitters” associated with caffeine consumption. It may also enhance your mood and decrease your anxiety (63Reliable Source).
Lastly, green tea contains epigallocatechin gallate (EGCG), an antioxidant that protects against chronic conditions such as cardiovascular disease, type 2 diabetes, and cognitive decline. It may also have a mild effect on metabolism, though more research is required (64Trustworthy Sources, 65Trustworthy Sources, 66Trustworthy Sources, 67Trustworthy Sources, 68Trustworthy Sources).
SUMMARY
Green tea contains caffeine, as well as an antioxidant called EGCG, which is tied to a reduced risk of chronic disease and better brain health.
11. Protein shakes
If you’re short on time or want to transport your breakfast on the go, protein shakes or smoothies are a fantastic option.
Whey and pea proteins are the most common forms of protein powder.
Protein is essential for numerous physiological processes, including enzymatic reactions, maintaining and constructing muscle mass, and promoting healthful skin and hair. In addition, protein promotes satiety and decreases appetite (69Trusted Sources, 70Trusted Sources, 71Trusted Sources, 72Trusted Sources).
Moreover, a protein smoothie is an excellent post-exercise meal. Eating a substantial meal after a workout may be difficult on the stomach, whereas imbibing a protein shake may be simpler on the stomach while still providing sufficient protein and nutrients for post-workout recovery (73Trusted Sources, 74Trusted Sources).
Add a dollop of protein powder to a banana, frozen fruit, and milk or water smoothie to create a balanced breakfast.
SUMMARY
It’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.
12. Fruit
If you’re not hungry for a full breakfast but still want something to consume in the morning, consider fruit.
All fruits are low in calories and high in fiber and simple carbohydrates while being relatively low in calories. Fruit’s fiber slows the body’s assimilation of its sugars, providing a consistent source of energy (75Reliable Source).
Depending on the type of fruit, you can obtain a variety of vitamins and minerals.
Numerous fruits, such as oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee, are rich in vitamin C, an antioxidant that is essential for skin health (76Trustworthy Source).
Other potassium-rich fruits include bananas, oranges, cantaloupe, papaya, and mango (76Reliable Source).
Moreover, depending on their color, fruits provide a variety of polyphenol compounds and antioxidants. For example, guava is rich in lycopene and purple plums contain anthocyanins. This is why it is important to consume a variety of colored fruits (76Trustworthy Sources, 77Trustworthy Sources).
According to research, consuming whole fruit may provide numerous benefits, including a reduced risk of heart disease and cancer, lower rates of depression and poor mental health, healthy aging, and improved digestive health (78Trustworthy Sources, 79Trustworthy Sources, 80Trustworthy Sources).
Since fruit juice lacks fiber and is less likely to keep you satisfied, whole fruit should be consumed more frequently (81).
Pair fruit with high-protein foods such as eggs, Greek yogurt, or cottage cheese for a balanced breakfast.
SUMMARY
Eating 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.
Also read: The vegetarian diet
The bottom line
If you appreciate breakfast, strive to begin the day with a healthy meal.
The best breakfast options are those that are high in fiber, protein, healthy lipids, vitamins, and minerals, despite the fact that there are many options available.
Additionally, many nutritious and wholesome foods and beverages are simple to prepare in the morning. These include fruit, toast made with whole grains, eggs, green tea, coffee, and protein drinks.
Just one thing
Attempt it today: Plan your breakfasts for the upcoming week based on your schedule and preferences. Ensure that each breakfast contains at least one high-protein food, one high-fiber food, and at least one fruit or vegetable.
Above suggestion of 12 Best Foods to Eat in the Morning may be helpful to you
