Everyone knows the famous opinion that breakfast is the most important meal of the day!

And, there’s a reason for that opinion.

A lot of energy is lost during sleep, so you need your breakfast to make up for that.

Also, eating energy-packed breakfast foods can help keep you full and motivated until lunchtime. A balanced breakfast can help keep your energy levels in check, and also help keep your blood sugar in check, to keep your heart healthy. 

Many people think that to have a good, balanced, energy-packed breakfast, they need to wake up super early to prepare it. But that’s not the case.

A healthy breakfast does not necessarily mean you have to spend a lot of time in the kitchen or that you have to have expert culinary skills. You can prepare something tasty and healthy with little to no skills.

A healthy breakfast choice consists of fresh fruit, veggies, complex carbohydrates, healthy fats, protein, and fiber. It doesn’t consist of foods that have added sugar, or processed foods.

So, here are some healthy breakfast options and ideas that you can eat to start your day with a great energy boost and a bit of extra protein that will give you all of the nutrients and energy you need before it’s time for lunch. Let’s get into energy-boosting breakfast ideas.

35 Energy Packed Breakfast Foods

Asparagus and Sun Dried Tomatoes with Eggs

305 calories

Ingredients

• 1 cup Asparagus spears – 27 calories

• 1 Tbsp Tomatoes, sun-dried – 17 calories

• 2 Egg, large – 144 calories

• ½ Avocado, small – 116.5 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Spray a pan with an oil spray.

2. Cut off hard ends of asparagus.

3. Stir fry asparagus for ~5 minutes, until cooked through.

4. Add sun-dried tomatoes at the end.

5. While veggies are cooking, spray a second pan with an oil spray.

6. Crack eggs in pan, fry until desired consistency.

7. Combine all ingredients in a bowl.

Avocado & Egg Toast with Sourdough

349 calories

Ingredients

• 1 Bread, slice, sourdough – 160 calories

• ½ Avocado, small – 116.5 calories

• 1 Egg, large – 72 calories

• 1 Everything bagel seasoning, dash – 0 calories

Instructions

1. Toast bread

2. Spray a small non-stick pan with an oil spray

3. Crack in eggs & fry on medium heat to desired consistency

4. Top bagel with avocado slices (mash if you like), egg, and everything bagel seasoning

5. Note: a hard boiled egg is pictured – use a fried egg or hard boiled here, whatever you like!

6. Gluten-free? Use gluten free bread.

Bacon Bits Eggs Benedict Sandwich

365 calories

Ingredients

• 1 English muffin, whole wheat – 120 calories

• 2 Uncured bacon, slice – 88 calories

• 1 Egg, large – 72 calories

• 1 tsp Hot sauce (tsp) – 0 calories

• 1 Tbsp Hollandaise sauce – 85 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Slice English muffin in half and toast.

2. Cut bacon into small pieces. Cook in a pan on low heat, stirring occasionally, until cooked through.

3. To poach egg: Bring a small pot of water to a boil. Reduce to simmering. Crack in egg, let cook for 3 minutes. Scoop out egg with a ladle and add to English muffin.

4. Add bacon bits, two sauces, and pepper to English muffin.

5. No bacon? Use turkey or soy bacon. No dairy? Skip the hollandaise sauce (you will have extra calories you can add to somewhere else!).

Baked Sweet Potato with PB & Banana

405 calories

Ingredients

• 1 Potato, sweet, medium, 5 inches – 112 calories

• 2 Tbsp Peanut butter (Tbsp) – 188 calories

• 1 Banana – 105 calories

• 1 Cinnamon, dash – 0 calories

Instructions

1. Poke holes in potato with a fork.

2. Microwave on a microwave safe dish for 4 minutes on each side. 

3. Slice potato in half, top with peanut butter, then sliced banana, then cinnamon. 

4. No nuts? Use seeds, e.g. sunflower seed butter. 

5. Don’t like or can’t eat peanut butter? Use another nut butter, like almond butter.

Avocado Feta Toast with Bacon

424 calories

Ingredients

• 1 Bread, slice, whole wheat – 120 calories

• ½ Avocado, small – 116.5 calories

• ¼ cup Cheese, crumbled, feta – 99.75 calories

• 2 Uncured bacon, slice – 88 calories

Ins
tructions

1. Spray a pan with an oil spray. Cut bacon into small pieces. Turn burner to low. Cook bacon pieces for ~10 mins on low heat, stirring frequently, until cooked through.

2. Toast bread.

3. Remove avocado half from skin and add to a bowl. Mash it with a fork so it becomes a guacamole texture (you can also use guacamole here instead of avocado, if you prefer).

4. Add mashed avocado to toast.

5. Top with cheese and bacon.

6. No dairy? Use more avocado and/or bacon. No bacon? Use turkey or soy bacon.

Blueberry Banana Overnight Oats with Chia Seeds

419 calories

Ingredients

• 2 Tbsp Chia seeds – 120 calories

• ½ Banana – 52.5 calories

• ½ cup Blueberries, fresh – 35 calories

• ½ cup Oatmeal, dry oats (uncooked) – 150 calories

• ½ cup Milk, 2% (cups) – 61 calories

Instructions

1. Combine oats, milk, and chia seeds

2. Let sit in container with lid (like a Ball jar) overnight

3. Top with blueberries and banana

Greek Yogurt Bowl with Apple and Chocolate

356 calories

Ingredients

• 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

• 1 Apple, small – 77 calories

• 1 Tbsp Peanut butter (Tbsp) – 94 calories

• 1 Tbsp Chocolate chips, Tbsp – 70 calories

• ¼ tsp Vanilla – 0 calories

• ¼ tsp Honey – 5 calories

Instructions

1. Combine yogurt, vanilla, and honey, stirring until evenly mixed.

2. Top with PB, chocolate chips, and diced apple.

3. Want a flavored yogurt? Choose one with less than 15 gm of added sugar. No dairy? Use dairy-free yogurt. No nuts? Feel free to use any other nut/seed butter you prefer.

Breakfast Scramble with 2 Eggs

310 calories

Ingredients

• 2 cups Leafy greens, spinach, raw – 14 calories

• ½ Onion, yellow – 27.5 calories

• ½ Bell pepper, orange – 12 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• 2 Egg, large – 144 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Chop onion & bell pepper.

2. Spray a pan with an oil spray.

3. Stir fry onion and bell pepper ~5 minutes on medium heat.

4. Crack in eggs for ~2 minutes, until egg has mostly cooked through.

5. Add spinach and cheese ~1 minute, or until spinach has wilted.

6. Top with seasonings.

7. No dairy? Use a dairy-free cheese, avocado, or oil.

Avocado & Feta Frittata

386 calories

Ingredients

• 2 Egg, large – 144 calories

• ¼ Avocado, small – 58.25 calories

• ¼ cup Cheese, crumbled, feta – 99.75 calories

• ¼ cup Cheese, shredded, mozzarella – 84 calories

• 1 Garlic salt, dash – 0 calories

Instructions

1. This recipe works best if you’re quadrupling (4x) it

2. Preheat oven to 400 degrees

3. Crack eggs in a bowl and whisk together, add in garlic salt

4. Spray an oven-safe pan with an oil spray

5. Add in eggs and mozzarella, cook for 5 minutes

6. Remove pan from oven, top with feta and avocado slices

7. Bake for another ~3 minutes or until eggs have set

2 Eggs & 1 Avocado

377 calories

Ingredients

• 2 Egg, large – 144 calories

• 1 Avocado, small – 233 calories

Instructions

1. Hard boil egg

2 Pesto Eggs

264 calories

Ingredients

• 2 Egg, large – 144 calories

• 2 Tbsp Pesto (Tbsp) – 120 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions

1. Spray a pan with an oil spray. Turn heat to medium heat.

2. Add in pesto and crack in eggs into the pan.

3. Cook for 3-5 minutes, depending on how cooked through your like your eggs

4. Top with red pepper flakes.

5. No dairy? Use dairy free pesto, available at most stores.

Banana Pancakes with 1 Tbsp PB

271 calories

Ingredients

• 1 Banana – 105 calories

• 1 Egg, large – 72 calories

• 1 Tbsp Peanut butter (Tbsp) – 94 calories

• 1 Cinnamon, dash – 0 calories

Instructions

1. Whisk banana and eggs. Add in cinnamon.

2. Spray a non-stick pan with an oil spray

3. Add small amount of batter to pan, flip when you can easily slide turner under it

4. Make a sandwich with the PB or dip pieces of pancakes into the PB on the side

Breakfast-Style Quesadilla

541 calories

Ingredients

• 1 Tortilla, whole wheat – 120 calories

• 1 Tbsp Pesto (Tbsp) – 60 calories

• ½ Avocado, small – 116.5 calories

• ¼ cup Cheese, shredded, mozzarella – 84 calories

• 2 Egg, large – 144 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• 2 tsp Red wine vinegar (tsp) – 2 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Spray a pan with an oil spray. Whisk eggs in a bowl, then pour into the pan. Turn heat to medium. Mix eggs frequently until cooked as desired.

2. Slice avocado.

3. Fill half of the tortilla with eggs, pesto, avocado, and cheese.

4. Use the remaining ingredients to make a side salad (spinach, red wine vinegar, salt & pepper).

5. No dairy? Use a dairy-free cheese, or add more avocado. Also, use a dairy-free pesto (available at most stores).

6. No gluten? Use a gluten-free tortilla, e.g. corn.

Broccoli Frittata

271 calories

Ingredients

• 2 Egg, large – 144 calories

• ¼ cup Cheese, shredded, mozzarella – 84 calories

• ½ cup Broccoli – 15.5 calories

• ½ Onion, yellow – 27.5 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. This recipe works best when making 2-3 servings at once, so double or triple the ingredients above and then divide the frittata into 2 or 3 equal-sized servings.

2. Preheat the oven to 350 degrees F.

3. Spray a pan with an oil spray.

4. Add in veggies (chopped), stir-fry for 6-7 minutes on low heat.

5. Crack eggs into a bowl, whisk with a fork, add in cheese and seasonings.

6. Spray an oven-safe pan (e.g. cast iron skillet) with an oil spray.

7. Add in veggies to the oven-safe pan.

8. Add in eggs & cheese mixture to the oven-safe pan.

9. Bake for 25 minutes, or until eggs have cooked through.

10. No dairy? Use bacon bits or oil.

Carrot Cake Oatmeal

329 calories

Ingredients

• ½ cup Oatmeal, dry oats (uncooked) – 150 calories

• ½ Carrots, whole, medium – 12.5 calories

• ¼ cup Raisins – 130 calories

• ½ tsp Vanilla – 0 calories

• 1 tsp Butter (tsp) – 36 calories

• 1 Cinnamon, dash – 0 calories

Instructions

1. Preheat oven to 400 degrees F.

2. If not already, cut cabbage into 3 strips (seen in picture).

3. Wrap 1 strip bacon around each cabbage slice.

4. Bake for 30 minutes, flipping over midway through.

5. Top with sour cream & spices.

6. No dairy? Use more bacon. No meat? Use turkey or soy bacon.

Bacon Wrapped Cabbage

213 calories

Ingredients

• 3 slice Cabbage – 51 calories

• 3 Uncured bacon, slice – 132 calories

• 1 Tbsp Sour cream – 30 calories

• 1 Garlic salt, dash – 0 calories

Instructions

1. Preheat oven to 400 degrees F.

2. If not already, cut cabbage into 3 strips (seen in picture).

3. Wrap 1 strip bacon around each cabbage slice.

4. Bake for 30 minutes, flipping over midway through.

5. Top with sour cream & spices.

6. No dairy? Use more bacon. No meat? Use turkey or soy bacon.

Berries and Quesadillas

407 calories

Ingredients

• 2 One small whole wheat tortilla, 60 calories each – 120 calories

• 2 oz Cheese, sliced cheese, full fat/ regular – 220 calories

• ½ cup Raspberries, fresh – 32 calories

• ½ cup Blueberries, fresh – 35 calories

Instructions

1. Fold cheese into half of tortillas and heat briefly in toaster oven, or microwave.

2. Have berries on the side.

3. If you’d prefer 1 larger, ~120 calorie tortilla, that’s fine! Stick with a whole wheat one.

4. Gluten-free? Use gluten free tortillas, e.g. corn.

Berry Smoothie

149 calories

Ingredients

• ½ cup Blueberries, frozen – 35 calories

• ½ Banana – 52.5 calories

• ¼ cup Leafy greens, spinach, raw – 1.75 calories

• 3 tsp Honey – 60 calories

• ½ cup Water – 0 calories

Instructions

1. Combine all ingredients in a blender. Add ice if you need it.

2. Blend until smooth.

Blueberry Pineapple Acai Bowl

252 calories

Ingredients

• ½ cup Blueberries, frozen – 35 calories

• ½ cup Pineapple, frozen chunks, unsweetened – 46.5 calories

• 8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories

Instructions

1. Mix all ingredients in a blender, pour into a bowl, & enjoy!

2. No dairy? Use a dairy-free yogurt.

Blueberry Muffin in a Mug

229 calories

Ingredients

• ¼ cup Flour, whole wheat – 110 calories

• 1 tsp Sugar – 16 calories

• ¼ tsp Baking powder – 0 calories

• ½ tsp Butter (tsp) – 18 calories

• ⅛ cup Milk, 2% (cups) – 15.25 calories

• 1 cup Blueberries, frozen – 70 calories

• 1 Salt – 0 calories

• 1 Cinnamon, dash – 0 calories

Instructions

1. Melt butter very briefly in the microwave.

2. Stir together flour, sugar, baking powder, salt, cinnamon, milk, and butter.

3. Sprinkle 2 Tbsp blueberries over top. Microwave for 90 seconds.

4. Have other blueberries on the side (so we have our full serving of fruit!).

Breakfast Burrito Bowl

422 calories

Ingredients

• ½ cup Rice, brown, cooked – 120 calories

• ½ cup Salsa – 32 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• 2 Egg, large – 144 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• 1 tsp Hot sauce (tsp) – 0 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Cook rice as instructed on package.

2. Crack eggs in a bowl, whisk with a fork.

3. Spray a pan with an oil spray. Pour in eggs. Cook eggs on medium heat ~2 minutes, until cooked through.

4. Combine all ingredients in a bowl.

5. No dairy? Use a dairy-free cheese, avocado, or oil instead of an oil spray.

Cheesy Scrambled Eggs with Peppers

211 calories

Ingredients

• 2 Egg, large – 144 calories

• 1 Bell pepper, red – 37 calories

• 1 Tbsp Cheese, shredded, cheddar (Tbsp units) – 30 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Dice pepper.

2. Spray pan with an oil spray, add in peppers, stir-fry 5 minutes on low heat.

3. Crack eggs in a bowl, whisk with a fork. Add in cheese and seasonings.

4. Add to pan. Cook for 3-4 minutes, until eggs have cooked through. 

5. No dairy? Use a dairy free cheese, or avocado

Easy Green Smoothie

234 calories

Ingredients

• 1 Banana – 105 calories

• 1 cup Leafy greens, spinach, raw – 7 calories

• 1 cup Milk, 2% (cups) – 122 calories

Instructions

1. Blend all ingredients together in a blender (add ice cubes if needed)

Eggs, Bacon and Spinach

239 calories

Ingredients

• 2 Egg, large – 144 calories

• 2 Uncured bacon, slice – 88 calories

• 1 cup Leafy greens, spinach, raw – 7 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.

2. Spray a pan with an oil spray. Heat pan on medium heat. Crack in egg, flip when cooked most of the way through. Let cook for 30-60 seconds, then remove from heat

3. Serve on bed of spinach. Add seasonings.

4. No bacon? Use turkey or soy bacon.

Feta Scrambled Eggs

277 calories

Ingredients

• 2 Egg, large – 144 calories

• ⅓ cup Cheese, crumbled, feta – 133 calories

• 1 Salt, dash – 0 calories

Instructions

1. Spray a pan with an oil spray. Whisk eggs and feta in a bowl, pour into the pan. Mix frequently until cooked as desired.

2. No dairy? Have avocado on the side.

Egg Bagel with Salad

296 calories

Ingredients

• ½ Bagel, regular, whole wheat – 155 calories

• 1 Egg, large – 72 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• 1 Bell pepper, red – 37 calories

• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories

• 1 tsp Red pepper flakes, dash – 0 calories

Instructions

1. Toast bagel.

2. Spray a pan with an oil spray. Set to medium heat.

3. Crack in egg, then flip when cooked most of the way through. Top with seasonings.

4. Add egg to bagel.

5. Mix salad with other ingredients.

6. Gluten free? Use a gluten free bagel or bread.

Protein Smoothie

294 calories

Ingredients

• 1 Protein powder – 120 calories

• 1 cup Strawberries, fresh – 50 calories

• 1 cup Almond milk – 30 calories

• 1 Tbsp Peanut butter (Tbsp) – 94 calories

Instructions

1. Slice strawberries.

2. Mix all ingredients in a blender, add ice if you like.

Egg Tacos

310 calories

Ingredients

• 2 Tortilla, soft, whole wheat or low carb – 140 calories

• 2 Egg, large – 144 calories

• ½ Bell pepper, red – 18.5 calories

• 1 cup Leafy greens, spinach, raw – 7 calories

• 1 Salt, dash – 0 calories

• 1 Turmeric powder, dash – 0 calories

Instructions

1. Crack eggs into a small bowl, whisk with a fork. Add in seasonings.

2. Spray pan with an oil spray.

3. Stir fry bell pepper (finely chopped) and spinach in the pan for ~2 minutes.

4. Pour eggs into the pan, stirring occasionally until eggs are cooked through (~2 minutes total).

5. Add egg & veggie mixture to tortillas.

6. No turmeric? Leave out.

7. Gluten free? Use a gluten free tortilla, e.g. corn.

Smoked Salmon Cream Cheese Bagel with Avocado

374 calories

Ingredients

• ½ Bagel, regular, whole wheat – 155 calories

• 0.9999 Tbsp Cream cheese, whipped – 33.33 calories

• 3 oz Smoked salmon – 99.75 calories

• 2 cups Leafy greens, lettuce, raw – 10 calories

• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories

• ¼ Avocado, small – 58.25 calories

Instructions

1. Toast bagel

2. Top bagel with cream cheese, salmon, and avocado

3. Mix lettuce and dressing

4. No dairy? Use a dairy-free cream cheese, or extra smoked salmon

5. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

6. Gluten free? Use gluten free bagel or bread.

7. You can also swap cream cheese for cottage cheese, if you prefer it.

Egg Bites in Muffin Tin

256 calories

Ingredients

• 2 Egg, large – 144 calories

• ⅓ cup Cheese, shredded, mozzarella – 112 calories

• 1 Everything bagel seasoning, dash – 0 calories

Instructions

1. This recipe works best if you’re making 2 or 3 servings at once.

2. Preheat oven to 400 degrees.

3. Crack eggs in a bowl and whisk with a fork, add in cheese and seasoning.

4. Pour evenly in muffin tin. Silicone muffin tins work best. 

5. Bake for 20 minutes, or until eggs have set. 

6. No dairy? Use bacon.

Egg Salad Lettuce Wraps

350 calories

Ingredients

• 3 Egg, large – 216 calories

• 4 tsp Mayonnaise (tsp) – 128 calories

• 3 Lettuce leaves for lettuce wraps – 6 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Hard boil eggs by bring a pot of water to boil (with eggs in the pot) and letting eggs boil for 8 minutes. Remove from heat and peel when cooled.

2. Chop eggs into small pieces.

3. Mix eggs with mayo, salt & pepper.

4. Add to lettuce wraps.

Egg Sandwich with Cheese

247 calories

Ingredients

• 1 Bread, slice, whole wheat – 120 calories

• 1 Egg, large – 72 calories

• ½ oz Cheese, sliced cheese, full fat/ regular – 55 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Spray a pan with an oil spray. Crack in egg and fry to desired consistency. Add seasonings.

2. Toast bread.

3. Add egg and cheese to bread – fold over to make sandwich. 

4. No dairy? Use bacon or avocado. Gluten free? Use gluten free bread.

Egg “McMuffins”

298 calories

Ingredients

• 2 Egg, large – 144 calories

• 1 Uncured bacon, slice – 44 calories

• 1 oz Cheese, sliced cheese, full fat/ regular – 110 calories

Instructions

1. Pre-heat oven to 400 degrees and spray a muffin tin with an oil spray

2. Crack eggs into a small bowl and whisk with a fork so that yolks blend with whites

3. Pour evenly into 2 muffin sections of the muffin tin. Bake for ~15 minutes – until your eggs are cooked through. Check frequently

4. While eggs are cooking, fry bacon on stove top (or in the microwave if you’re in a rush!)

5. Make sandwiches

Cheesy Eggs with Two Sausages

357 calories

Ingredients

• 2 Egg, large – 144 calories

• ¼ Bell pepper, red – 9.25 calories

• 2 Breakfast sausage – 120 calories

• ¼ cup Cheese, shredded, mozzarella – 84 calories

Instructions

1. Dice pepper. 

2. Spray pan with an oil spray, add in chopped peppers, stir-fry 5 minutes on low heat.

3. Crack 2 eggs into the pan, stir until eggs are cooked through. Season.

4. While eggs are cooking, spray a second pan with an oil spray. Cook sausages for 3-4 minutes on each side or until cooked through.

California Breakfast Casserole with Avocado

279 calories

Ingredients

• 2 Egg, large – 144 calories

• ½ Avocado, small – 116.5 calories

• 1 Garlic salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• ½ Bell pepper, red – 18.5 calories

Instructions

1. Preheat oven to 400 degrees

2. This recipe works best when making 2-3 servings

3. Chop bell peppers

4. Spray casserole dish with an oil spray

5. Add in bell peppers

6. Whisk eggs in a bowl

7. Pour eggs into casserole dish; add in spices and mix contents around

8. Bake for 17-20 minutes or until eggs are cooked through

9. While casserole is baking, chop avocado

10. Add avocado on top of casserole; bake for another 2-3 minutes

11. Need more flavor? Top with additional spices and/ or hot sauce

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