The best breakfast for human health is one that is full of healthy food.
While some people prefer to skip breakfast, others need a source of energy to start the day.
If you love breakfast, choosing nutritious foods can provide you with long-lasting energy and satiate you for hours. These foods usually contain a lot of protein, fiber, healthy fats and trace elements.
While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and supplements, it’s not always easy to know which is the right choice. This list below will help you prepare a healthy breakfast every morning.
Here are the 12 best dishes and drinks you can enjoy in the morning.
1. Bulgarian yogurt
Our Bulgarian yogurt is a great choice if you are looking for the best breakfast.
It is formed by the fermentation of fresh milk with live bacteria Lactobacillus bulgaricus in Streptococcus thermophilus. (1)
It also has fewer calories than other sources of protein. One cup (245 grams) contains 25 grams of protein and only 149 calories. (2)
In addition, Bulgarian yogurt is full of useful nutrients such as calcium, vitamin B12, zinc, potassium and phosphorus. (3)
Some types are a good source of probiotics to help your digestion. (4) (5)
If you prefer an even more creamy product with more protein, Icelandic yogurt, known as Skin, is another great option.
Try mixing Bulgarian yogurt with strawberries or sliced fruit to add more fiber, vitamins and minerals.
Eggs are a super nutritious choice for breakfast.
They are an excellent source of protein that supports muscle synthesis. Because protein takes some time to digest, it also helps you feel full. (6) (7)
In one study, people who ate eggs and toast for breakfast reported significantly less hunger than those who ate grains, indicating that a higher protein intake than 25 grams of eggs compared to 11 grams of bran yields more satiety. (8)
In addition, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye diseases such as cataracts and macular degeneration. (9) (10)
Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health. (11)
Contrary to popular belief, eggs do not raise cholesterol levels in most people, despite their high cholesterol content. In fact, a review of 23 studies found that eggs have a mild protective effect against heart disease. (12)
However, try to limit your intake of highly processed breakfast products, which you usually combine with eggs such as breakfast sausages and bacon. Instead, eat eggs with other nutritious foods such as whole grain toast, whole fruits or baked vegetables.
Oatmeal is a classic option for the best breakfast and is a very nutritious food that contains fiber called beta glucan.
These soluble fibers not only help lower cholesterol levels, but also promote a feeling of satiety as they slow down stomach emptying and trigger the release of the YY peptide, which can prevent overeating. (13) (14) (15) (16)
In addition, oats are a good source of iron, B vitamins, manganese, magnesium, zinc and selenium. (17)
They also contain about 10 grams of protein per 81 gram cup. To increase the protein content, prepare oatmeal with milk instead of water, mix a little protein powder or serve with egg garnish. (18)
Note that oats are a gluten-free food, but are often processed along with gluten-containing cereals, which increases the risk of cross-contamination. (19)
Therefore, people with gluten-related disorders should choose oats that are supposed to be gluten-free.
Fruits, including blueberries, raspberries, strawberries and blackberries, are delicious foods rich in antioxidants.
Most of them contain a lot of fiber. In fact, raspberries and blackberries provide an impressive 8 grams of fiber per cup (123-144 grams). (20) (21)
In addition, 1 cup (123-144 grams) of fruit contains only 50-85 calories, depending on the species.
The fruit also contains antioxidants called anthocyanins, which provide their characteristic blue, purple and red colors. A diet high in anthocyanins is associated with a reduction in inflammation and a lower risk of diseases such as heart disease and some cancers.
In addition, anthocyanins are associated with better brain health and can prevent age-related mental decline. (22) (23)
In addition to water, coffee is the most popular beverage in the world and often fits as the best breakfast.
Coffee contains a lot of caffeine, a molecule that promotes alertness, improves mood and increases physical and mental performance. In particular, many athletes drink coffee as a natural pre-workout beverage to support athletic performance. (24) (25)
It also contains other useful compounds such as chlorogenic acid, caffeic acid and diterpenes, which have antioxidant and anti-inflammatory properties. (26) (27)
In fact, regular coffee consumption is associated with many health benefits such as lower risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s disease, some cancers and even a bad ending for a variety of reasons. (28) (29) (30)
Finally, it is best to drink coffee black or with dairy products or vegetable milk. Try to use sugar in moderation or avoid it altogether, as too much sugar is associated with health risks.
Chia seeds are extremely nutritious and an excellent source of fiber.
In fact, just 28 grams provides an impressive 10 grams of fiber. (31)
In addition, some of these fibers are soluble, which means they absorb water and increase the amount of food that moves through your digestive tract. This process, however, helps you feel full. (32) (33) (34)
A small study gives participants plain yogurt or yogurt with 7 or 14 grams of chia seeds. The groups that took milk with chia seeds felt significantly more satiated and less hungry than the group with pure yogurt. (35)
The highly soluble fiber in these seeds can also help stabilize blood sugar levels and maintain heart health. (36) (37)
Although chia seeds do not have a lot of protein, you can consume them with high protein foods such as Bulgarian yogurt, cottage cheese or protein drinks.
Cottage cheese is a fantastic product if you are looking for the best high-protein weight loss breakfast that contains an impressive 24 grams of protein per cup (220 grams). (38)
A high-protein breakfast is associated with increased satiety and reduced hunger. In fact, one study found that cottage cheese is as filling as eggs. (39)
Cottage cheese is also low in calories, as it contains only 180 calories per cup (220 grams). Therefore, it can help you lose weight without feeling hungry. (40)
Cottage cheese can be eaten with many other nutritious foods such as berries, peaches, tomatoes, cucumbers, chia seeds, flax seeds or muesli.
8. Wholemeal toast
If you prefer a simple breakfast in the morning, try whole grain toast.
Wholemeal toast contains a lot of complex carbohydrates and fiber that are absorbed slowly and do not raise blood sugar levels quickly. (41) (42)
The best breakfast you can prepare with a variety of healthy foods with wholemeal toast, including:
- fried eggs and tomatoes
- avocados and peppers
- tahan and banana
- cottage cheese and strawberries
- chopped figs and honey
- sliced turkey or chicken
- roasted beans
- egg salad
For extra fiber and protein, try germ bread, 2 slices of which provide about 8 grams of fiber and 10 grams of protein. (43)
Nuts of all kinds are high in magnesium, potassium and monounsaturated fats, which are healthy for the heart. They are also a great source of antioxidants. (44) (45) (46) (47)
Brazil nuts are one of the best sources of selenium. Just 2 Brazil nuts provide more than 100% of your daily needs. (48)
Although nuts are high in calories, studies show that you do not absorb all of their fat.
For example, some studies show that your body absorbs only about 129 calories from 28 grams of whole almonds, even though you absorb more fat than processed versions like almond oil. (49) (50)
In addition, the high content of protein, fat and fiber in nuts promotes satiety, which can help control weight. (51) (52) (53)
Adding Bulgarian yogurt, cottage cheese or oatmeal with a spoon or two chopped nuts is a great way to increase the nutritional value of your breakfast.
10. Green tea
Green tea is a soothing drink that will fill you up in the morning.
Contains caffeine, which improves alertness and mood. One cup (240 ml) provides only 35-70 mg of caffeine, which is about half the amount in the same serving of coffee. (54)
It also contains a lot of L-theanine, a compound that promotes a calming effect and can reduce the “shaking” associated with caffeine intake. It can also improve mood and reduce anxiety. (55)
Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that protects against chronic diseases. (56) (57)
11. Protein drinks
If you don’t have time or want to have breakfast on the go, protein shakes or smoothies are a great option as an idea for the best breakfast for athletes on the go.
There are many types of protein powder, but the most common are whey and pea protein.
Protein is important for many bodily functions, such as enzymatic reactions, maintaining and building muscle mass, and maintaining healthy skin and hair. In addition, protein promotes satiety and reduces hunger. (58) (59) (60) (61)
For a perfect breakfast, add protein powder to banana smoothies, frozen fruit and milk or water.
If you don’t want a perfect meal, but still want to eat in the morning, try fruit.
All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit helps to slow down the absorption of sugars in the body and provides you with a constant source of energy. (62)
Depending on the type of fruit, you will also receive various vitamins and minerals.
For example, many fruits – including oranges, guavas, kiwis, strawberries, papayas, acerola cherries and lychees – contain a lot of vitamin C, which acts as an antioxidant and plays a key role in skin health. (63)
Other fruits such as bananas, oranges, melons, papayas and mangoes are high in potassium. (64)
In addition, the fruit provides a variety of polyphenolic compounds and antioxidants, depending on their color. For example, guava contains a lot of lycopene, while purple plums contain anthocyanins. Therefore, it is important to eat fruits of different colors. (65) (66)
For a balanced breakfast, combine fruit with high-protein foods such as eggs, Bulgarian yogurt or cottage cheese.
For the best breakfast
Try it – For next week, plan your breakfast in advance according to your schedule and preferences. Make sure each breakfast includes at least one high-protein meal, another high-fiber meal, and at least one fruit or vegetable.