3 eggs
Eggs are full of protein, vitamins, minerals, and healthy fats. And the research on eggs as a breakfast food reflects that. It shows that eating eggs for breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels. Just three large eggs will give you about 20 g of high-quality protein, which is comparable to a medium steak. And if you’re worried about cholesterol, then know that research shows eating whole eggs may reduce heart disease risk by modifying the shape of LDL cholesterol, increasing HDL cholesterol, and improving insulin sensitivity.
A cup of Greek yogurt
Yogurt and most other dairy products can help with weight control because they increase levels of hormones that promote fullness. Yogurt is full of fat-soluble vitamins, minerals like calcium, and probiotics, which help your gut stay healthy. It’s a great base for a sweet breakfast. A cup of yogurt contains about 7 g of protein, so you can combine it with oats, nuts, or seeds to increase the protein content.
A bowl of oatmeal
Oats are rich in beta-glucan fibre, which lowers cholesterol and increases feelings of fullness. It’s also a surprisingly decent source of protein, containing 12.7 g per 100 g of dry oats. Just keep in mind that cooking oatmeal makes oats absorb water, which dilutes the protein content, so make sure to add some cheese or yogurt, and you’ll have a filling breakfast.
A small handful of nuts
Nuts are full of protein, healthy fats, fibre, and a large spectrum of minerals, which makes them very filling and nutrient-dense. For example, a small handful of almonds (1 ounce or 28 g) has 6 g of protein, 3.5 g of fibre, 1.7 mg of omega-3s, 75 mg of magnesium, and 200 mg of potassium. Studies also suggest that eating nuts may help reduce heart disease risk and improve blood sugar control, so throw in some nuts anytime you can.
A handful of berries
Berries are the perfect breakfast fruit because they contain less simple sugar than most other fruits, and a lot more fibre, and anti-oxidants. For example, both raspberries and blackberries provide an impressive 8 grams of fibre per cup. Check out your local store, chances are they have some frozen berries all year round!
Of course there are other great breakfast foods, like various types of cheeses, hams, canned tuna or sardines, but having the above-mentioned five is a great start. So, next time you make a shopping list for the week, include plenty of these foods and you will set yourself up for success.
