A good breakfast usually has a mix of protein, fiber, and nutrients. If you want something healthy to start your day, go for easy picks like eggs, whole grain toast with your favorite toppings, nuts, and a cup of green tea.
A solid breakfast can keep your energy up and help you feel full for hours. The best breakfasts are packed with fiber, protein, healthy fats, and all those good vitamins and minerals.
Watch out for some store-bought breakfast options—they can be loaded with sugar and refined carbs. Instead, why not try some wholesome, nutrient-rich foods?
Here are 12 of the best breakfast foods and drinks to enjoy in the morning.
- Eggs
Eggs are a great source of protein, which is key for building and maintaining muscle. They can also help keep you feeling full. A study found that people who had eggs and toast for breakfast felt less hungry than those who had cereal with milk and juice. Plus, eggs are loaded with good stuff like antioxidants for eye health, choline for brain function, and various vitamins and minerals. Pair them with whole grain toast or some veggies for a nutritious meal. - Greek Yogurt
Greek yogurt is thicker and creamier than regular yogurt and has more protein. A typical serving has about 15 grams of protein and only 92 calories. It’s also packed with calcium, B vitamins, and probiotics for gut health. You can mix it with fruits, nuts, or granola for a tasty breakfast. - Coffee
Coffee is a morning staple for many. It gives you a caffeine boost to help you feel alert and can even improve your performance. Just be mindful of how much you drink—up to 4 cups a day is generally safe for most people. Try to keep it simple with black coffee or a splash of milk, and go easy on the sugar. - Oatmeal
Oatmeal is made from rolled or steel-cut oats and is full of soluble fiber, which can help lower cholesterol and keep you feeling full. It’s also a good source of iron and B vitamins. You can make it even more filling by cooking it with milk or adding some protein powder. - Chia Seeds
Chia seeds are tiny but mighty when it comes to fiber. Just an ounce gives you nearly 10 grams of fiber, which helps you feel full longer. They’re not super high in protein, but you can mix them with yogurt or a protein shake for a boost. - Berries
Berries are a delicious, low-calorie treat that’s high in fiber and antioxidants. They’re great for adding to yogurt, oatmeal, or smoothies. Plus, they may help protect against various health issues. - Cottage Cheese
Cottage cheese is another high-protein option, with about 24 grams of protein per cup. It’s low in calories, making it a filling choice. You can enjoy it with fruits, veggies, or even nuts for a tasty breakfast. - Whole Grain Toast
Whole grain toast is a fiber-rich option that keeps you full longer. You can top it with all sorts of goodies like avocado, eggs, or nut butter for a satisfying meal. - Nuts
Nuts are packed with healthy fats, protein, and fiber. Just a handful can help keep you full and satisfied. They’re great for topping off yogurt or oatmeal, but watch your portions since they can be calorie-dense. - Green Tea
Green tea is a refreshing drink that has less caffeine than coffee but still gives you a nice boost. It also has calming properties and is loaded with antioxidants that may help protect your brain. - Protein Shakes or Smoothies
Smoothies are a fun and easy breakfast option. Blend up some fruits, veggies, and a scoop of protein powder for a quick, nutritious meal. They’re especially great if you’re on the go or just finished a workout. - Fruit
Fruits are a light and easy breakfast choice. They’re low in calories and full of fiber, vitamins, and minerals. Plus, they provide a steady source of energy to keep you going throughout the morning.