What you eat for breakfast can really set the tone for your day. It’s best to start with a healthy, hearty breakfast to give you energy and avoid any mid-morning hunger pains. A meal high in protein, fiber, and healthy fats will help sustain you until lunch time. Not sure what to have for breakfast? Here are some smart and filling breakfast options.
With a whopping 8 grams of protein and 5 grams of fiber per cup, quinoa is loaded with what you need to keep you full longer. Added bonus: whether you prefer a sweet or savory breakfast, quinoa is versatile so you can prepare it to your liking.
Oatmeal is a popular breakfast choice and can be high in fiber depending on the type you eat. However, many people report feeling hungry shortly after eating oatmeal. The solution: add your favorite healthy ingredients such as peanut butter or nuts and seeds. You can up your nutrient intake and feel satisfied all morning.
Avocado is full of good fat, as well as about 10 grams of fiber (per 5-ounce avocado). So long as you are using a healthy piece of bread and healthy toppings, you should be good until lunchtime.
Of course, eggs made the list. As the most identifiable breakfast food, they’re high in protein (6 grams) and good fat (over half of its 5 grams of fat is good fat). Poached, fried, sunny side up or scrambled – prepare them how you like.
Another food that’s high in good fat and protein are nut butters. Opt for the all-natural kinds, without added sugar. Top off your toast, use them in pancakes, or add them to your breakfast smoothies.
Did you know two tablespoons of chia seeds contains 4 grams of protein, 12 grams carbohydrates, and 11 grams of fiber? Soak the seeds in water or milk overnight, allowing them time to bulk up, and wake up to a delicious chia seed pudding. Add your favorite healthy toppings and you’ve got yourself a filling breakfast.
Why not get your serving of fruit done with in the morning? Try citrus fruits, pears, apples, or bananas. Not only do fruits provide fiber, but they also contain pectin, which expands when it absorbs water, helping you to feel full. But choose actual fruit, not fruit juices as they are often loaded with excess sugar that could lead to a midmorning energy crash.