10 best foods to eat in the morning

By now, you’ve probably heard both the saying, “breakfast is the most important meal of the day” and the truth, that this phrase was invented by marketing companies (most likely a Kellogg’s brand cereal). And while it may not be entirely necessary for you to eat breakfast, those that eat a well-balanced and healthy meal in the morning do tend to experience increased energy and reduced cravings throughout the rest of the day.

But there is definitely a right way and a wrong way to “do breakfast.” So without further ado, here are the 10 best breakfast foods to eat in the morning.


1. Eggs

Eggs are one of the most nutritious foods you can eat at any time of the day.

By having eggs for breakfast, you experience many benefits including feeling more satisfied and consuming lower calories as the day goes on.

They provide healthy fat and around 9g of protein per egg. Just remember to combine this breakfast with a healthy carb like a slice of sourdough for a well-rounded meal.


2. Greek Yogurt

Protein-rich Greek yogurt may reduce appetite, help with weight loss, and reduce appetite. Additionally, some varieties are probiotic-rich which can help your gut to remain healthy.

Milk products, such as yogurt and cheese, can boost hormone levels that promote fullness, which is linked to weight loss.


3. Coffee

Starting your day with coffee is a great idea. Besides improving mood and mental performance, caffeine may also aid in weight loss.

The use of caffeine can also boost a person's metabolism and help burn fat.


4. Steel Cut Oatmeal

For a healthy breakfast, oats are a great choice. Opt for steel-cut oats as they are not overly processed, but if you don’t have access, there are still benefits to regular quick oats. The soluble fiber in them keeps you full beyond other cereals for longer periods of time, lowers cholesterol, and helps regulate blood sugar.

Add an egg or some leafy vegetables for a savory option and to keep the carbs down.


5. Chia Pudding

In addition to being extremely nutrient-dense, chia seeds are an excellent source of fiber.

Chia seeds actually contain almost 11 grams of fiber per ounce of 28 grams. More importantly, chia seeds contain viscous fiber, which opens your digestive tract, allowing more food to go through it, and increasing your sense of fullness.

Add a scoop of protein powder to your chia seeds (about 28g or 1 ounce) along with 1 cup of milk or milk alternative, combine, and let sit overnight to enjoy your chia pudding first thing in the morning.


6. Berry Protein Smoothie

For a low sugar, high fiber fruit smoothie, mix your favorite red, blue, or purple berries, with some milk or milk alternative, and a heaping scoop of protein powder.

You want to ensure you’re receiving enough fat, carbs, and protein at each meal, so the protein powder is essential.

Several studies have shown that berries decrease inflammation markers, inhibit oxidation of blood cholesterol, and guard against blood vessel diseases.


7. Nut Butter

You can reduce heart disease risk and improve blood sugar control by eating nuts, a nutrient-dense, filling food. By incorporating nuts or nut butter into your breakfast, you’re ensuring a filling and satisfying addition to start your day.

Put some almond butter on your oatmeal, sprinkle some into your greek yogurt, or add them to your chia pudding.


8. Cottage Cheese

The high protein content of cottage cheese helps you feel full and increases your metabolism.

This fantastic breakfast food produces feelings of fullness, and reduces hunger hormone levels. Studies have confirmed that cottage cheese is just as satiating as eggs.


9. Quinoa Breakfast Bowl

This superfood is not just for side salads! Make quinoa porridge or a quinoa breakfast bowl your first meal of the day and you won’t be disappointed.

Quinoa provides you with fiber, iron, and protein, as well as keeping you fuller for longer. You can season it with other spices, such as ginger, vanilla, and cinnamon, or make a savory bowl by pairing it with some sauteed kale and an egg. 


10. Avocado Toast

The millennial special! Jokes aside, this is one of the most popular dishes in recent years for a good reason -- it's fast, filling, and delicious. To increase satisfaction, choose toast made with whole grains, which contain more fiber, and protein sources. Try it with eggs, smoked salmon, or black beans and salsa for a rancheros version.

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