A nutritious breakfast can provide more stable energy and make it easier to stay full for several hours.
According to dietitians quoted by Real Simple, the key is combining protein, fiber, and healthy fats.
Cottage cheese
Cottage cheese is rich in protein and calcium, as well as B vitamins and phosphorus.
It can be enjoyed with fresh fruit, blended into smoothies, or used as the base for a variety of breakfast dishes.
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Oatmeal
Oats are high in fiber, which can help promote a longer-lasting feeling of fullness.
They can be enjoyed as porridge, overnight oats, or granola.
Blueberries
Blueberries are an excellent source of antioxidants and have also been linked to heart health benefits.
They pair well with yogurt, oatmeal, or healthy pancake batter.
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Green tea
Green tea contains a variety of antioxidants.
According to Real Simple, it can be a good choice at breakfast, particularly for people who are prone to restlessness or sleep problems.
Chia pudding
Chia seeds provide fiber, protein, and omega-3 fatty acids. Chia pudding can be prepared in advance and is easy to take on the go.
Whole grain bread
Whole grain bread contains more fiber, vitamins, and minerals than white bread.
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It can be topped with ingredients such as avocado, eggs, or smoked salmon.
Walnuts
Walnuts provide healthy fats, protein, fiber, and antioxidants.
They can be added to yogurt, smoothies, or oatmeal.
Quinoa
Quinoa is rich in protein, fiber, and several essential minerals.
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It can be used as the base for a breakfast bowl instead of more traditional options.
Yogurt
Yogurt contains protein, carbohydrates, fat, and probiotics.
It can be combined with berries, nuts, and granola or blended into a smoothie.
Eggs
Eggs are an excellent source of protein and can be part of a nutritious breakfast.
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If you need to limit your cholesterol intake, the article notes that egg whites are a suitable alternative.
Avocado
Avocado contains fiber, healthy fats, antioxidants, and vitamin K.
It can be served on rye bread or whole grain bread, blended into smoothies, or paired with eggs.
Smoked salmon
Smoked salmon is a source of omega-3 fatty acids, protein, and B vitamins.
Because it is relatively high in salt, Real Simple recommends pairing it with foods that are lower in sodium.
Almond butter
Almond butter is a source of protein, vitamin E, and magnesium.
It can be spread on bread or stirred into porridge, waffles, or smoothies.
Smoothies
Smoothies make it easy to combine fruit, vegetables, healthy fats, and protein into a single meal.
Real Simple highlights frozen fruit, spinach, nut butter, and seeds as particularly good ingredients.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.