We have all heard the saying. Breakfast is the most important meal of the day.
There is some truth to that adage. While you should aim to make all meals healthy and well balanced, doing so for breakfast has a ton of benefits, including appetite control, increased energy, and this blog is not an invitation to settle down to a tower of pancakes covered in butter and syrup or a platter of biscuits and gravy. Starting your day with a massive calorie intake is not healthy and not how you should have your breakfast.
Instead, it would help if you focused on foods that are high in protein and fiber. These will fill you up and keep you full for longer in the day than a calorie bomb of foods with low nutritional value.
1) Eggs – Eggs are the quintessential breakfast food, and there’s a good reason for this. They are high in protein, delicious, and versatile. High protein works to keep you full longer.
They contain tons of antioxidants and nutrients. You may have heard that they’re high in cholesterol, but research has shown that they don’t raise cholesterol levels in most people.
There are so many ways to prepare eggs-Fried, baked, scrambled, boiled. All are delicious, and all pair well with different things. Hard-boiled eggs are great for meal prepping. They’re a great quick and portable breakfast that can also be used as snacks and sides throughout the day. If you want something lower in calories, try eating egg whites. You’ll still get the benefits of protein with low calories.
2) Oatmeal (with flax seed/chia/nuts (overnight) – You may think oatmeal is a little boring, but it’s not. Oatmeal is incredibly versatile, and it’s filled with nutrients and fiber that will keep you full for a long time. Overnight oats are great for meal prepping.
Things such as flax seeds, chia seeds, and nuts add another layer of flavor and other health benefits such as antioxidants, fiber, protein, and healthy fats. It may sound weird at first, but you can also try savory oatmeal. Try it with your favorite seasonings, sausage, eggs, and cheese for a delicious spin on a classic breakfast.
3) Fruits (Bananas, Berries, Grapefruits) – This one is a no-brainer. Fruits are a delicious and nutritious way to start the day. There are also a ton of different fruits that are ideal as breakfast foods. Try a fruit bowl or smoothie with some Greek yogurt for added protein.
Like blueberries, strawberries, and raspberries, Berries are lower in sugar than other fruits, but they are very high in fiber. Grapefruits are low in calories, high in nutrients, and help keep you full. Bananas are high in fiber and potassium, and they pair well in a fruit salad or smoothie!
4) Yogurt (Greek/Skyr/kefir) – Yogurt, specifically Greek yogurt and skyr, is a fantastic option for a high-protein breakfast. They are also high in probiotics which are beneficial for gut health. Eating high protein at breakfast has been shown to improve your metabolism and keep you fuller for longer.
Try yogurt with some fruit, nuts, granola, or honey to flavor it up. You can also try kefir, a kind of thin yogurt that can be drink and taste delicious!
5) Green Tea and Coffee – Who doesn’t love a good cup of something warm when they wake up? Coffee and tea are the perfect accompaniment to a nutritious breakfast. But did you know that they both have health benefits? Caffeine has been shown to improve mood, alertness, performance, and metabolism. Both coffee and green tea have many antioxidants as well.
Coffee, in general, has more caffeine than green tea. This is a good or bad thing depending on personal preference. One cup of green tea has about half as much caffeine as a cup of coffee. This means green tea will hydrate you better, but coffee will energize you more. If you prefer more caffeine, opt for coffee.
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