Breakfast. For a long time, it’s been considered the most important meal of the day. And I know that a lot of people are loving intermittent fasting these days, which if you don’t feel hungry in the morning can be great for you. But if you’re not one of those people, if you wake up hungry in the mornings, then you need to fuel yourself with a healthy breakfast.

So what’s the best way to start your day? You want to find a few breakfasts that are going to give you an energy boost, fill you up, and provide you with added nutrition. There are a few things to look for. Firstly, you want to ensure you’re getting extra protein with this meal. Classic breakfasts like toast or granola are low in protein and aren’t going to give you a lot of energy. So added protein, like protein powder in your oats or boiled eggs, can fix this balance.

You also want to avoid too much added sugar, as it’s not good for your blood sugar. There are no health benefits to highly processed cereals or toast with sweet spreads, so neither of those are the best breakfast option. Look for complex carbohydrates like grain toast, oats, or sweet potatoes. You also want to include some grams of fiber with healthy vegetables where possible too.

A breakfast with fiber (fresh fruit and veggies), protein (eggs), and healthy fats (avocado, some cheese), and whole grains (oats, whole-grain bread, sweet potatoes, etc.) is the perfect healthy breakfast choice!

Aside from all this, quick and easy is often a requirement of breakfast as well. You might have time to prepare dinner in the evenings, but want something to grab on your way out the door in the mornings. If this is you, be realistic. Don’t plan to cook an elaborate breakfast that you never find time for. Instead, prep overnight oats and have them ready for yourself. Create a meal plan that works for you.

Another thing to note – if you like certain foods for breakfast that are energy-packed and healthy but you’re getting bored of them, like eggs, for example, you can get creative with them, so you’re not eating the same thing every day! If you usually eat an omelet, try poaching an egg, or cooking an egg. You can definitely try out different protein and healthy fats packed breakfast options, but if you don’t want to change your go-to breakfast choice too much, just get creative with it! Pair it with different veggies, or different grains, and that’s it! 

And if you’re looking for new healthy breakfast ideas, here are some of my favorite, high-energy breakfasts that will start your day with a bang!

Energy Packed Breakfast Foods

Easy Pumpkin Pancakes

308 calories

Ingredients

• 2 Egg, large – 144 calories

• ¼ cup Pumpkin, puree, unsweetened – 20 calories

• 3 tsp Cinnamon – 0 calories

• ⅛ cup Pecans (cups) – 94 calories

• 1 Tbsp Maple syrup – 50 calories

Instructions

1. Mix together pumpkin puree, eggs, and cinnamon.

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

3. Add a VERY small amount of batter to pan, flip with turner when you can easily slide turner under it. You’ll make a LOT of pancakes!

4. Top pancakes with syrup and nuts

Avocado Toast with Egg and Cottage Cheese

394 calories

Ingredients

• 1 Grain Bread, slice – 120 calories

• 1 Egg, large – 72 calories

• ¼ cup Guacamole – 105 calories

• ½ cup Cottage cheese, 2% – 97 calories

• 1 tsp Everything bagel seasoning – 0 calories

Instructions

1. Hard boil egg. 

2. Toast bread. 

3. Top bread with guac, egg, and seasoning.

4. Have cottage cheese on the side. 

5. No dairy? Have more guac. Gluten free? Use gluten free bread.

Chocolate Banana Smoothie

354 calories

Ingredients

• 1 Banana – 105 calories

• 1 Protein powder – 120 calories

• 1 Cinnamon, dash – 0 calories

• 1 cup Almond milk – 30 calories

• 1 Tbsp Peanut butter – 94 calories

• ¼ Tbsp Cocoa powder – 5 calories

Instructions

1. Slice banana & freeze overnight, or use fresh if you prefer.

2. Blend all ingredients together in a blender. Add ice if you need to.

3. No peanut butter? Use any other nut butter.

Overnight Oats with Berries

425 calories

Ingredients

• 6 oz Greek Yogurt, plain, 2%, from tub – 127.5 calories

• ¾ cup Milk, skim, non-fat – 67.5 calories

• 1 cup Raspberries, frozen, not sweetened – 80 calories

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

Instructions

1. Combine oats, milk, yogurt, berries.

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

3. No dairy? Use a dairy free yogurt, and milk.

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

Fried Eggs & Prosciutto Bowl

234 calories

Ingredients

• 2 Egg, large – 144 calories

• 1 oz Prosciutto – 60 calories

• 2 cups Leafy greens, raw – 30 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions

1. Spray a pan with an oil spray. Turn heat to medium heat. Crack in eggs into the pan, flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and top with seasonings.

2. Combine all ingredients in a bowl.

Almost English Breakfast

484 calories

Ingredients

• 2 Uncured bacon, slice – 88 calories

• 2 Egg, large – 144 calories

• 1 Bread, slice – 110 calories

• ½ cup Refried beans – 110 calories

• 1 cup Tomatoes, grape – 32 calories

• 1 Pepper, dash – 0 calories

• 1 Salt, dash – 0 calories

Instructions

1. Lay bacon pieces on pan, fry on low heat ~4 minutes on each side.

2. For the last ~ 2 minutes, crack eggs into the pan & fry.

3. While bacon and eggs are cooking, slice tomatoes and toast bread.

4. Arrange all foods on a plate. Top with salt & pepper.

5. No bacon? Use turkey or soy bacon. Gluten free? Use gluten-free bread.

French Toast with Fried Egg and Berries

321 calories

Ingredients

• 1 Bread, slice – 110 calories

• 2 Egg, large – 144 calories

• ¼ tsp Vanilla – 0 calories

• ⅓ Tbsp Milk, 2% (Tbsp) – 2.97 calories

• 1 Cinnamon, dash – 0 calories

• 1 cup Raspberries, fresh – 64 calories

Instructions

1. Combine one egg, vanilla, milk, and cinnamon in a bowl.

2. Whisk with a fork until smooth.

3. Spray a pan with an oil spray and put on medium heat.

4. Soak both sides of bread in mixture and place in pan. Top with rest of mixture if not all soaked up.

5. Cook ~3 minutes each side, until mixture has been soaked up.

6. While toast is cooking, spray a second pan with an oil spray. Crack in egg, then flip when cooked most of the way through. Let cook for another 30-60 seconds, then remove from heat and place on top of bread.

7. Serve berries on the side. No berries? Use any other fruit (equivalent calorie amount).

8. Note: 1/3 Tbsp = 1 tsp milk. No dairy? Use any other kind of milk, or go without milk.

Fried Egg with Cheese on Toast

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 Everything bagel seasoning, dash – 0 calories

Instructions

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

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

3. Toast bread, put egg & cheese on top.

4. No cheese? Use a dairy free cheese or 1/4 avocado.

5. Gluten free? Use gluten free bread.

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