How can I make a healthy breakfast?

1. Include a Source of Protein

Protein helps keep you full and satisfied throughout the morning. Include protein-rich foods such as eggs, Greek yogurt, cottage cheese, lean meats, tofu, or plant-based protein sources like nuts and seeds.

• Example: Scrambled eggs with spinach and tomatoes.


• Example: Greek yogurt with nuts and berries.

2. Add Whole Grains

Whole grains provide complex carbohydrates that give you sustained energy. Choose options like whole-grain bread, oatmeal, quinoa, or whole-grain cereals.

• Example: Whole-grain toast with avocado and a poached egg.


• Example: Oatmeal topped with fresh fruit and a drizzle of honey.

3. Incorporate Fruits and Vegetables

Fruits and vegetables add vitamins, minerals, and fiber to your breakfast. Aim to include a variety of colorful produce in your meals.

• Example: A smoothie with spinach, banana, and berries.


• Example: A veggie omelet with bell peppers, onions, and mushrooms.

4. Choose Healthy Fats

Healthy fats are important for brain health and satiety. Include sources of healthy fats such as avocado, nuts, seeds, and olive oil.

• Example: Avocado toast with a sprinkle of chia seeds.


• Example: A smoothie bowl topped with sliced almonds and flaxseeds.

5. Limit Added Sugars

Avoid foods high in added sugars, such as sugary cereals, pastries, and sweetened beverages. Opt for natural sweeteners like honey or maple syrup in moderation.

• Example: Plain yogurt with fresh fruit instead of flavored yogurt with added sugars.

6. Stay Hydrated

Start your day with a glass of water to stay hydrated. You can also include hydrating foods like fruits and vegetables in your breakfast.

• Example: A glass of water with a squeeze of lemon alongside your breakfast.


• Example: A fruit salad with watermelon, strawberries, and oranges.

7. Plan Ahead

Planning your breakfasts ahead of time can help ensure you have healthy options available, even on busy mornings. Prepare ingredients the night before or make breakfast items in batches to save time.

• Example: Overnight oats prepared the night before with chia seeds and fruit.


• Example: Make-ahead egg muffins with vegetables and cheese.

Healthy Breakfast Ideas

• Veggie Omelet: Whisk eggs with a splash of milk, pour into a heated skillet, and add chopped vegetables like spinach, tomatoes, and bell peppers. Cook until set.


• Berry Smoothie: Blend together a banana, a handful of berries, a cup of spinach, a scoop of protein powder, and almond milk until smooth.


• Greek Yogurt Parfait: Layer Greek yogurt with granola, fresh berries, and a drizzle of honey.


• Avocado Toast: Mash half an avocado and spread it on a slice of whole-grain toast. Top with a poached egg and sprinkle with salt and pepper.


• Oatmeal with Fruit: Cook oats according to package instructions and top with sliced banana, a handful of berries, and a sprinkle of nuts or seeds.