Ask any nutrition expert what their favorite meal of the day is, and they’ll most certainly respond with a healthy breakfast. After all, eating in the morning gives you the mental and physical energy you need to make it to lunchtime.
Multiple studies have shown that people who eat breakfast get more fiber, calcium, vitamin A, vitamin C, riboflavin, zinc, and iron in their diets than those who skip their morning meals. Eating breakfast helps your heart, metabolism, bone density, and digestion. To make sure you’re eating the healthiest foods for the most important meal of the day, we tapped a nutrition expert for some nutritious morning meal ideas to jumpstart your day.
Eggs
Greg Dupree, Prop Stylist: Chelsea Zimmer, Food Stylist: Claire Spollen
Perhaps the most versatile food out there, eggs make a delicious, quick, and nutritious breakfast in any form—from scrambled to soft-boiled, in quiche, or alongside tortillas for huevos rancheros. “I love them sunny side up with some sriracha on top,” says Largeman-Roth. “I also serve them with a side of sauerkraut for a probiotic boost.”
According to Largeman-Roth, eggs are one of the few food sources of vitamin D. “This is essential for proper immune function, especially because most of us don’t get enough vitamin D (and even less so in the wintertime),” she says. Each egg contains 44 IU of vitamin D, as well as 6 grams of protein, plus choline for brain health.
Smoked Salmon
Fish generally isn’t the first thing that comes to mind as a breakfast treat, but smoked salmon should be. It lasts a long time and, besides being high in protein, salmon is a great source of heart-healthy omega-3 fat. Already a staple with cream cheese and bagels, consider serving it atop avocado toast or alongside scrambled eggs, tossing it into a hash, or folding it into a breakfast taco.
Whole Grain Waffles
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Leave the sugary syrup on the shelf. Instead, spread a whole-grain toaster waffle with protein-packed peanut butter or fiber-rich raisins, sesame seeds, or extra peanuts. There’s also nothing wrong with topping a morning waffle with avocado, hummus, ricotta, or a fried egg. The possibilities are endless!
For extra points, make your healthy waffles on the weekend, freeze them, and then pop them in the toaster on a weekday for a quick, warm, blank canvas to build your morning masterpiece.
Granola
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen
Granola is an invaluable tool to keep in your breakfast arsenal. This versatile treat works as a cold cereal with your favorite milk, a crunchy topping for oatmeal, a fiber boost for cottage cheese or yogurt, or a nutritious additive to quick bread and muffins. If you’re really short on time, pour some in a cup and “drink” it during your commute.
Green Smoothies
Green juice may be sugar-laden snake oil, but green smoothies are packed with health benefits. “I love smoothies because you can pack so much into one glass,” says Largeman-Roth.
“One of my favorites is the Banana-Avocado Zinger (see below) from my book, Smoothies & Juices: Prevention Healing Kitchen,” she continued. “It’s a blend of fruit, veggies, and herbs and loaded with B vitamins. It’s great as a pre-workout pick-me-up.”
Banana-Avocado Zinger
- ½ cup chilled coconut water
- 1 chopped frozen banana
- 1 small avocado, pitted and peeled
- ½ cup frozen pineapple chunks
- ¼ cup chopped fresh parsley
- 2 tablespoons fresh lime juice
Blend and serve. Makes 2 servings.
Add a little bit of jalapeño to make this zinger even more eye-opening (literally).
Oats
“Oats are just wonderful as an ingredient,” says Largeman-Roth. “You can use them in baked goods, overnight oats, and of course in oatmeal. You can also blend them up and use them as flour.”
No matter how you use them, oats are wonderful for your heart. The soluble fiber they contain, beta-glucan, naturally lowers cholesterol levels. Plus, oats contain resistant starch, which acts like a fiber, helping you feel fuller longer. That means if you have a bowl in the morning, you won’t be reaching for a snack before lunch.
Fruit and Cottage Cheese
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The combo of protein-rich cottage cheese and a serving of juicy, sweet fruit is a great one-two punch to start your day. Make a few of these easy breakfasts ahead by layering the fruit and dairy in mini glass jars so the juices from the fruit sweeten the cottage cheese overnight.
Avocado
You probably already know that avocados are good for you, but let’s recap. They’re packed with omega-3 fatty acids, antioxidants, and other nutrients that help with cholesterol, bone density, skincare, and more.
Of course, there’s the ubiquitous avocado toast, but there are plenty more ways to incorporate this creamy, dreamy fruit into your morning routine. Whirl it in your smoothie, add it to your scrambled eggs, or sprinkle it with salt and pepper and spoon it out as is.
Quick Bread
Yes, some quick breads are barely better for you than cake, but there are recipes out there for healthy versions. Make a loaf at your leisure on the weekend and get a dose of fiber and vitamins—and perhaps fruit, vegetables, and nuts—with each slice all through the week,
Sourdough
“There are few things more satisfying than sinking your teeth into a piece of toasted sourdough,” says Largeman-Roth. “I like whole wheat sourdough bread from Bread Alone smeared with almond butter or sesame seed butter. Then I’ll top it with fresh fruit like sliced grapes or pomegranate seeds, and a sprinkle of pumpkin seeds, peanuts, or hemp seeds for extra nutrients and crunch.”
Because sourdough is so chewy, Largeman-Roth explains that it takes an extra long time to eat, and eating slowly helps you be more mindful about what you’re putting into your body.
Yogurt
At one point, yogurt was unanimously touted as a healthy food, but as it gained popularity, it also gained a lot of added sugar. Yet yogurt’s probiotic benefits are undeniable. There are plenty of healthy yogurt brands available, both dairy and non-dairy options. Look for brands labeled “No Added Sugar” and add your own fresh fruit for extra sweetness and nutrients.
Bars
Not all homemade bars qualify as a healthy breakfast, but many do. Find a recipe that’s chock-full of nuts, seeds, dried fruit, and whole grains to provide loads of fiber that’ll keep you from thinking about lunch until lunchtime.
No time to make your own bars? That’s not a deal-breaker. At your grocers, look for a protein or energy bar with at least 3 to 5 grams of fiber and 10 grams of protein: Odwalla, Kashi GoLean, and TruSoy are good options.
Whole-Grain Muffins
Not all muffins are bad for you! Whip up some whole grain, fruit-flavored, nut- and seed-packed muffins that give you a wholesome bite and keep you full through lunchtime. They’re make-ahead, highly portable, freeze well, and make for a healthy snack the rest of the day, too.
Chia Pudding
Greg Dupree, Prop Stylist: Chelsea Zimmer, Food Stylist: Claire Spollen
Chia seeds have a slew of health benefits—they are packed with gut-healthy fiber, protein, omega-3s, and nutrients. When packed in pudding, the small seeds grow into gel-like balls, which bring a scrumptious texture. Plus, it’s the perfect make-ahead, grab-and-go option; make them in batches on Sunday night, and have no excuse to skip breakfast for the rest of the week!
Breakfast Tacos
Greg Dupree, Prop Stylist: Chelsea Zimmer, Food Stylist: Claire Spollen
Breakfast tacos loaded with good-for-you ingredients like eggs, beans, roasted sweet potatoes, and avocado slices ensure you have a hearty and healthy start to your day. Satiating protein and fiber are packed into every savory bite.
The only thing that could make it better is fresh salsa or hot sauce. Make ahead and freeze them (minus the avocado and cilantro) for a more convenient, run-out-the-door-with-it option.
