Ever find yourself wondering what to eat for breakfast? Either you don’t have time to eat, you’re running out the door grabbing something on the way, or purchasing something from the baked good section of the coffee shop, regretting eating it later. Maybe you even skip breakfast unintentionally and until you rip off your colleague’s head on accident in a fit of hangriness, you realize, wow, “I forgot to eat breakfast”.
If you’re not actively practicing intermittent fasting to boost your morning metabolism or do your fasted-CrossFit/fasted-cardio (read more about that HERE), then chances are you’re wondering what you should eat for breakfast, right? Right. Below is our favorite go-to breakfast foods to fuel weight loss, weight management, and a happy, healthy body. Not to mention, these breakfast foods can also provide you with a robust amount of nutrients while curbing cravings and even boosting energy, naturally!
Eggs: High In Protein, Vitamins & Minerals
Eggs are an inexpensive, high-quality protein. By consuming protein in the AM, you can effectively reduce circulating ghrelin (the hormone that increases appetite) in the body. By eating foods in the morning that lower ghrelin levels in the bloodstream, you stay fuller, longer, reducing those mid-morning urges to snack on the doughnuts your coworker brought in.1
Greek Yogurt: Low In Lactose, High In Protein & Probiotics
While Greek yogurt is no magic weight loss food, it does have a much higher protein content, less sugar, and less lactose than many other yogurt options found in the superstore. Greek yogurt has been proven to significantly reduce hunger, increase fullness, and delay subsequent eating as compared to lower protein foods2. Wake up your digestive tract with this rich and creamy, probiotic-rich food, and start your day off on the right foot.
RELATED: The Health Benefits of Probiotics
Nut Butters: Rich In Nutrients, Reduce Cravings, Boost Brain Activity
Nut butter, I mean, who honestly doesn’t love nut butter? Almond butter, peanut butter, cashew butter, they’re like a nutrient-packed spoon of happiness for your mouth, easily spreadable on toast, by themselves, or to be added into your shake. Better yet, opt for a nut butter from RX Bar – they’re a complete source of nutrients and protein sure to leave you with a greater reduction in the sensation of hunger and serum glucose concentration, which may also compensate for an energy surplus due to the high amounts of fiber.11
RECIPE: No-Bake Breakfast Bars
Oats: full of fiber and complex carbs
This gluten-free whole grain is an awesome source of fiber, vitamins, minerals, and even antioxidants. In addition to controlling blood sugar levels and managing weight loss/maintenance efforts, oats contain a great source of unique fiber, called beta-glucan. Health benefits of this soluble fiber for breakfast include stimulating the immune system response, reducing inflammation, and improving insulin resistance.3
RECIPE: Easy Overnight Oats
Avocado: Creamy, Healthy Fats
It’s no reason Chipotle charges extra for guac, avocados are the superior vegetable, even for breakfast! Starting your morning with one avocado means giving your body a major boost of vitamins C, E, K, and B-6, in addition to potassium, pantothenic acid, folate, riboflavin, and niacin.9 It’s like a green, creamy multivitamin that you can cook an egg in!
RELATED: Purchase Once-A-Day Multivitamin
Berries: Antioxidant-Rich, Low Glycemic Index (GI)
Fruit for breakfast? Count us in! Berries are a rich source of antioxidants, fiber (8g per cup!), and boast a much lower sugar profile than other fruits. They make a great addition to most any breakfast meal or afternoon snack, including this recipe below.
Chia Seeds: Tiny But Mighty, Packed With Omega-3 Fatty Acids
Let’s just say chia seeds are the little tiny seeds of health and happiness! You can purchase chia seeds in both whole and ground forms, both of which give the body an ample amount of nutrients. The higher proportion of alpha-linolenic acid makes chia the superb source of omega-3 fatty acids. They’re also a great source of antioxidants and dietary fiber, ultimately benefiting the digestive system, lowering inflammation, hypertension, an antidepressant, antianxiety, and immune system improver!4
RECIPE: No Bake Breakfast Cookies
Cottage Cheese: Protein-Rich Metabolism Booster
If you can handle these little curdles of cheese without gagging, cottage cheese is a major breakfast powerhouse. Studies show that consuming cottage cheese with a meal leads to a higher insulin response over four hours, and a higher insulin/glucose ratio over two hours.5 Furthermore, cows milk contains 3%-4% protein. Almost all of the proteins in milk and dairy products come from two major protein fractions, casein, and whey protein.6 The casein-to-whey ratio is similar in milk and yogurt, but within cheese, cottage cheese reigns with the highest ratio of casein to whey ratio.7 How does this affect you? Cottage cheese for breakfast leads to a higher insulin response meaning better weight management and weight loss, for you!8
Meat (It’s What’s For Breakfast): Stay Fuller, Longer, With High-Quality ProteinMmm… did someone say, bacon!? Science says that increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times.10 We recommend using avoiding pre-packaged meats or deli meats and opting for those straight from the deli counter (or local farmer, better yet!).
RECIPE: Mango Chicken Breakfast Sausage
Protein Powder: Perfect For Your Post Workout Breakfast Shake Or Mid-Morning Snack
Studies suggest that individuals who consume a high-protein diet have a decrease in appetite and caloric intake.12 While some source of protein is recommended to be included in every meal, sometimes you just need high-quality protein powder to bridge the gaps when you’re on the go, after a workout, or in the morning for breakfast. Swolverine’s Whey Isolate Protein powder comes in both chocolate and vanilla, making it a great option by itself in a shaker with water (or milk) or blended into greek yogurt or oats.
RELATED: Purchase Whey Isolate
RECIPE: Peanut Butter Protein Balls
Are you so busy, that you need to have breakfast on the go?
Our rich and creamy Whey Protein Isolate is packed with 26 grams of ultra-pure cold-pressed, micro-filtered Whey Protein Isolate per serving. Sourced from the happiest grass-fed cows in America free of rBGH (recombinant bovine growth hormone), our Whey Protein Isolate is loaded with the building blocks you need, to fuel your day and your goals!
- Otto B, Heldwein W, Otto C, Huptas S, Parhofer KG. Effect of a high-fat meal on the postprandial ghrelin response. Am J Clin Nutr. 2006;84(3):664-5.Huptas S, Parhofer KG Am J Clin Nutr. 2006 Sep; 84(3):664-5; author reply 665-6.
- Douglas SM, Ortinau LC, Hoertel HA, Leidy HJ. Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women. Appetite 2013;60:117–22.
- Ina K, Kataoka T, Ando T. The use of lentinan for treating gastric cancer. Anticancer Agents Med Chem. 2013;13(5):681-8.
- Ullah R, Nadeem M, Khalique A, et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016;53(4):1750-8.
- Von Post-Skagegard M., Vessby B., Karlstrom B. Glucose and Insulin Responses in Healthy Women after Intake of Composite Meals Containing Cod-, Milk-, and Soy Protein. Eur. J. Clin. Nutr. 2006;60:949–954. doi: 10.1038/sj.ejcn.1602404.
- Haug A., Hostmark A.T., Harstad O.M. Bovine Milk in Human Nutrition—A Review. Lipids Health Dis. 2007;6:25. doi: 10.1186/1476-511X-6-25.
- Comerford KB, Pasin G. Emerging Evidence for the Importance of Dietary Protein Source on Glucoregulatory Markers and Type 2 Diabetes: Different Effects of Dairy, Meat, Fish, Egg, and Plant Protein Foods. Nutrients. 2016;8(8)
- Hoyt G., Hickey M.S., Cordain L. Dissociation of the Glycaemic and Insulinaemic Responses to Whole and Skimmed Milk. Br. J. Nutr. 2005;93:175–177. doi: 10.1079/BJN20041304.
- Fulgoni VL, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutr J. 2013;12:1.
- Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr. 2009;101(6):798-803.
- Tan S.Y., Mattes R.D. Appetitive, Dietary and Health Effects of Almonds Consumed with Meals or as Snacks: A Randomized, Controlled Trial. J. Clin. Nutr. 2013;67:1205–1214. doi: 10.1038/ejcn.2013.184.
- Missimer A, Dimarco DM, Andersen CJ, Murillo AG, Vergara-jimenez M, Fernandez ML. Consuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL/HDL Ratio. Nutrients. 2017;9(2)