A balanced breakfast typically includes protein, fiber, and a range of nutrients. For a healthy morning meal, easy options include eggs, whole wheat toast with toppings, nuts, and green tea.

Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, consider nutrient-dense whole-food options for a healthier start to your day.

12 Best Foods and Drinks for a Nutritious Breakfast

1. Eggs

Eggs provide protein, essential for muscle growth and maintenance. They can also keep you feeling full for longer. Studies show that people who have eggs and toast for breakfast feel significantly less hunger compared to those eating bran cereal with milk and orange juice, thanks to the higher protein content (25 grams vs. 11 grams). Eggs also contain antioxidants like lutein and zeaxanthin, which support eye health, as well as choline for brain and liver health. Enjoy eggs with whole grain toast, fruit, or sautéed vegetables for a nutritious breakfast.

2. Greek Yogurt

Greek yogurt is a protein-rich breakfast option. Made by straining whey and other liquids from milk curds, it has more protein than regular yogurt and fewer calories. It also contains calcium, vitamin B12, zinc, potassium, and probiotics. Pair Greek yogurt with berries and fruits for a refreshing breakfast, or top it with oatmeal, nuts, or seeds for added texture and nutrients.

3. Coffee

Coffee is a great way to start the day, providing caffeine to increase alertness and physical performance. It also contains antioxidants and anti-inflammatory compounds that can benefit your health. Consuming up to 4 cups of coffee a day is considered safe for most adults.

4. Oatmeal

Oatmeal, made from rolled or steel-cut oats, is an excellent choice for breakfast. The soluble fiber, beta-glucan, can help lower cholesterol and glucose levels while providing lasting fullness. Oats also contain essential nutrients like iron, B vitamins, magnesium, and zinc. To boost protein, try making oatmeal with milk or adding protein powder. For a variety, mix raw oats with dried fruit, nuts, seeds, and coconut for a homemade muesli.

5. Chia Seeds

Chia seeds are an excellent source of fiber. One ounce (28 grams) provides almost 10 grams of fiber, promoting fullness and aiding digestion. They can help manage glucose levels, lower cholesterol, and prevent inflammation. For a high-protein chia pudding, mix chia seeds with whey protein, milk, and berries. This combination is not only nutritious but also filling.

6. Berries

Dear Lykkers! Berries, including blueberries, raspberries, strawberries, and blackberries, are packed with fiber and antioxidants. These antioxidants, like anthocyanins, may help protect against heart disease, cancer, type 2 diabetes, and other chronic conditions. Add berries to your Greek yogurt, cottage cheese, oatmeal, chia pudding, or smoothie for a tasty and nutrient-rich breakfast.

7. Cottage Cheese

Low-fat cottage cheese is a high-protein breakfast option, offering 24 grams of protein per cup. It is also low in calories, making it a good choice for weight management. Pair cottage cheese with fruits like berries, peaches, or tomatoes, or add it to savory dishes with cucumbers, chia seeds, or granola.

8. Whole Grain Toast

Whole grain toast is high in fiber and complex carbs, which digest slowly to help keep you full for longer. It pairs well with a variety of nutritious toppings, including mashed eggs, avocado, peanut butter, cottage cheese, or even sliced turkey or chicken.

9. Nuts

Nuts are packed with magnesium, potassium, monounsaturated-fats, and antioxidants. Their combination of protein and fiber helps promote fullness and may reduce the risk of cardiovascular disease. Add a handful of nuts to your Greek yogurt, cottage cheese, or oatmeal for an extra nutrient boost.

10. Green Tea

Green tea provides a gentler caffeine boost than coffee, along with L-theanine to help reduce caffeine-related jitters. It also contains antioxidants like epigallocatechin gallate (EGCG), which may protect against neurological disorders and cell death. Green tea is a great way to energize your morning while offering health benefits.

11. Protein Shakes or Smoothies

Protein shakes or smoothies are another great breakfast option. Blend water, milk (dairy or non-dairy), nuts, bananas, berries, or other fruits for a tasty start to your day.

12. Fruit

Fruits are a light and refreshing breakfast option. Packed with fiber, vitamins, minerals, and natural sugars, they provide a steady energy source. Some fruits, like bananas, oranges, and papaya, are rich in potassium, while others, like oranges and kiwi, are high in vitamin C. For a balanced breakfast, pair fruit with high-protein foods like eggs, Greek yogurt, or cottage cheese.

A healthy breakfast can set the tone for your entire day. The best options are high in fiber, protein, healthy-fats, vitamins, and minerals. Whole grain toast, eggs, Greek yogurt, green tea, and protein shakes are just a few examples of nutritious foods and drinks to start your morning right.