7 Breakfast Foods to Keep You Full and Energized

Eggs are packed with protein that promotes fullness and muscle growth, Healthline explains. They also contain potent antioxidants that may improve skin, liver, eyes, and heart health as well as a nutrient called choline that may be beneficial for the brain. Vitamins, such as vitamin A and folate, and minerals like iron and calcium, can also be found in eggs, making them a nutritionally-dense, delicious, and easy-to-prep breakfast option.

A study, published in the International Journal of Environmental Research and Public Health, compared the later day eating habits of overweight adults who ate eggs and toast for breakfast, with those who consumed bran cereal, milk, and orange juice. The study found that the group that ate eggs felt fuller later in the day and ate less for lunch than the cereal group. A protein-rich breakfast like this could be a simple way to support healthy eating habits throughout the day.

Greek yogurt is a low-calorie, nutritionally-dense breakfast choice packed with nutrients like calcium, zinc, potassium, and phosphorus, according to Healthline. Certain types are also filled with probiotics. Greek yogurt, which is rich and thick — is a great source of protein in comparison to other yogurts.

Nuts are vegan-friendly and make a great addition to breakfast. They also contain protein and healthy nutrients, such as potassium, magnesium, beneficial fats, and antioxidants, Medical News Today reports.

In addition to mixing whole or chopped nuts into yogurt or chia pudding to add flavor and texture, nut butters such as peanut butter, cashew butter, almond butter, and even unsweetened cocoa and hazelnut butter can be easily integrated into a healthy morning meal. These butters can be spread on toast or used as a dip for fruit, for a nourishing breakfast choice.

Healthline explains that berries, including blueberries, strawberries, raspberries, and blackberries, are sweet and low in calories, and high in fiber and antioxidants. Anthocyanin, the component of the berries that gives them their appealing and vibrant color, may have other beneficial properties, possibly protecting against diabetes, heart disease, inflammation, and cancer.

It is easy to add this delicious and colorful fruit choice to a healthy breakfast. There are a variety of ways to include berries into your meal including mixing them in oatmeal or blending them into breakfast smoothies.

Bananas are another filling, tasty, and nutritionally-dense fruit option for breakfast. They may also help you feel happier and less anxious thanks to the folate and vitamin B6 they contain, according to Good Housekeeping.

These vitamins are necessary for producing serotonin, a hormone that can boost mood. 

These yellow fruits are also high in fiber and electrolytes, including potassium and magnesium. Bananas are associated with lower cholesterol because of soluble fiber and can help with recovery after an exercise session.

According to Healthline, oatmeal promotes fullness. This dish, made from rolled or steel-cut oats, contains a fiber called beta-glucan that may help control cholesterol and blood sugar levels. 

Oats have other nutrients as well, including iron, B vitamins, manganese, zinc, magnesium, selenium, and protein. They can be enjoyed raw in muesli or prepared with milk or water.

Whole wheat toast is a versatile breakfast option that can be paired with eggs, avocado, tomato, peanut butter, cottage cheese, tuna, or other healthy foods. This bread is high in fiber and full of whole grains that digest slower, help you feel satiated for longer, and keep blood sugar levels stable. 

Whole grains contain antioxidants, calcium, potassium, magnesium, zinc, and iron, Good Housekeeping explains. You also don’t need to rely on whole wheat toast to get the benefits of whole grains. Quinoa, buckwheat, millet, and farro are also great additions to your breakfast. They’re a tasty and healthy choice as a base for a breakfast bowl.