Breakfast should be more than just something to fill your stomach. Prepared right, your breakfast can last you throughout the day, limiting your hunger pangs and helping you achieve your fitness goals. So, what foods should you have on your breakfast menu? Here are 11 must-have breakfast options to super-boost your morning.
Undoubtedly, eggs are the single most energy-dense and nutrient-rich food you can have for breakfast. A large egg contains about 6.3 grams of protein, accounting for about 13% of your daily total protein intake. Eat two eggs, and you will last the day without missing a beat. Eggs are also rich omega-3 fatty acids, vitamins, and essential nutrients like choline, which supports a healthy nervous system. Not only will eggs boost your morning, they may also improve your focus at work!
More than 150 million Americans drink coffee every day, usually with breakfast. If you want to optimize caffeine’s energy-boosting and focus-enhancing capabilities, black coffee is best. But if you have an espresso machine, making yourself a rich latte or cappuccino can make for a lovely breakfast! Did you know that it takes about ten hours for your body to clear the caffeine from your system? On average, you should still feel energized about six hours after your morning cup.
Cereal lovers, rejoice! Having a bowl of oatmeal on your breakfast table should give you enough energy to last the day, especially if you pair it with cheese or eggs. A cup of oatmeal has roughly the same amount of protein as a large egg. Antioxidant-rich oatmeal is perfect for people with inflammatory problems and high cholesterol issues. And those who are watching their weight can rely on oatmeal’s hormone PYY, which promotes a feeling of fullness. Hunger pangs will never bother you at work as long as you start your day with a bowl of oatmeal.
Take your pick from blueberries, strawberries, blackberries, and raspberries to start your day right. These berries provide some of the best antioxidant coverage for optimum health. The best part about including berries in your breakfast is that they go well with almost any other diet. You can have a Mediterranean, vegan, paleo, or vegetarian diet, and berries will give you an amazing multivitamin and multi-mineral punch. They are rich in fiber, too!
5. Chia Seeds
Will it surprise you to learn that an ounce of chia seeds contains 4.4 grams of protein, 4.9 grams of omega-3 fatty acids, and only 12.3 grams of carbohydrates, more than 86% of which is dietary fiber? Small as they are, chia seeds come packed with manganese, calcium, and phosphorus to make them one of the healthiest foods to serve for breakfast. Chia seeds’ fiber content improves digestion, allowing you to feel full throughout the day. You can also reduce your blood pressure and blood sugar levels while benefiting from chia seeds’ antioxidant capabilities.
6. Cottage Cheese
Protein-rich cottage cheese is always a great breakfast item to boost your morning. An ounce of this milk-based food contains about 3.5 grams of protein and a healthy dose of Vitamin A, choline, folate, calcium, phosphorus, selenium, sodium, and potassium. Its protein content may not be as high as other foods, but cottage cheese is an exceptionally versatile item. Add it to your avocado slices, scrambled eggs, chia seeds, and even salad greens for a tummy-filling breakfast to start your day.
7. Turkey Bacon
What is breakfast without a pair of golden brown, crispy bacon strips? Unfortunately, your usual pork bacon may not be a healthy way to start your day, especially if you have heart disease. But turkey bacon is also delicious, and it is leaner and healthier. Turkey bacon’s protein and fat content should give you enough energy to get through your day. Try air-frying your bacon to reduce its fat content, making it a healthier breakfast item to go with your toast and eggs.
While not as popular as the other must-have breakfasts we have on this list, nuts deserve attention because of the many health benefits they provide. The Mayo Clinic recommends nuts to people who have a high risk of heart disease. Nuts contain L-arginine, which can improve arterial wall health, allowing you to control your blood pressure better. Add raw or roasted almonds, chestnuts, or pistachios to your breakfast cereal or oatmeal for a brighter day. Steer clear of oil-cooked and salted nuts as these can negate their health benefits.
9. Greek Yogurt
Top Greek Yogurt with chopped fresh fruits or nuts, and you have one of the healthiest energy-boosters for breakfast. Because it is a milk-based product, you can expect Greek Yogurt to be rich in protein and calcium. It has a higher protein concentration than your ordinary yogurt, making it the perfect morning booster.
10. Almond or Peanut Butter
Compared to peanut butter, almond butter is healthier because it has more fiber, minerals, and vitamins. However, if you want to last the whole day without losing focus on what you are doing, peanut butter is the way to go. It contains about 3 grams more protein than a similar serving of almond butter. Spreading peanut or almond butter on your toast or bananas should keep you energized!
Fruit is rich in antioxidant nutrients and fibers that cleanse your digestive system while making you feel full for several hours. Avocados and bananas are popular choices to boost your mornings. If fresh fruits are not your thing, you can always make smoothies or fruit juices to get a super-boost as soon as you wake up.
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