12 Best Foods to Eat in the Morning

The 12 Best Foods to Eat in the Morning

  1. Eggs

Eggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.

  1. Greek yogurt

Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.

  1. Coffee

The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses.

  1. Oatmeal

Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals.

  1. Chia seeds

Chia seeds are high in fiber, which may help promote fullness and reduce hunger levels.

  1. Berries

Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.

  1. Cottage cheese

Cottage cheese is high in protein, which may help keep you full and reduce hunger. Common breakfast toppings include fresh fruit, veggies, seeds, and granola.

  1. Whole wheat toast

Whole wheat toast is a good source of fiber. Plus, you can top it with a wide variety of nutritious spreads.

  1. Nuts

Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and promote brain health.

  1. Green tea

Green tea contains caffeine, as well as an antioxidant called EGCG, which is tied to a reduced risk of chronic disease and better brain health.

  1. Protein shakes

It’s easy to whip up a protein shake or smoothie in a few minutes and take it on the go. Plus, this simple breakfast makes a great post-workout option.

  1. Fruit

Eating a variety of fruits provides you with different vitamins, minerals, and antioxidants. What’s more, most fruits contain high amounts of fiber that may promote fullness and keep your blood sugar levels stable.


Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
— Medically reviewed by Kim Chin, RD, Nutrition

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