
(GoHealthier.com)
Some people prefer to skip breakfast, which is a perfectly healthy thing to do and, in some cases, can lead to fewer calories consumed throughout the day, but if you are going to eat breakfast then what should it be? The perfect breakfast should be balanced, providing a mix of macronutrients (protein, healthy fats, and complex carbohydrates) along with essential vitamins and minerals to fuel your day. Here’s what it should include:
1. Protein (20-30g per meal)
Helps with muscle repair, satiety, and metabolism.
• Eggs (boiled, scrambled, or poached)
• Greek yogurt or cottage cheese
• Lean meats (chicken, turkey)
• Plant-based options (tofu, tempeh, protein powder)
2. Healthy Fats
Support brain function and keep you full longer.
• Avocados
• Nuts and seeds (almonds, chia, flax)
• Nut butters (peanut, almond)
• Olive oil or coconut oil (in moderation)
3. Complex Carbohydrates
Provide sustained energy and fiber for digestion.
• Whole grains (oatmeal, whole-grain bread, quinoa)
• Fruits (berries, banana, apple)
• Vegetables (spinach, tomatoes, peppers)
• Sweet potatoes
4. Fiber (at least 5g per meal)
Aids digestion and supports gut health.
• Whole grains, nuts, seeds
• Fruits and vegetables
5. Hydration
A good breakfast should also include fluids to rehydrate after sleep.
• Water (start your day with a glass)
• Herbal tea or black coffee (in moderation)
• Smoothies with hydrating ingredients (coconut water, fruits)
Example Balanced Breakfast Ideas:
1. Scrambled eggs with avocado on whole-grain toast + a side of berries
2. Greek yogurt with nuts, chia seeds, and honey + a piece of fruit
3. Oatmeal with almond butter, flaxseeds, and sliced banana
4. A smoothie with protein powder, spinach, berries, and almond milk
5. Whole-grain toast with peanut butter and a boiled egg on the side
Eating a balanced breakfast can potentially improve your energy levels, help your cognition, support your metabolism, help control your appetite, help your muscles recover and grow, and aid in getting all of your daily nutrients by starting the day off right. Whether you decide to eat breakfast or skip it, just listen to your body and maintain a balanced diet throughout the day.
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