healthy breakfast for healthy day

A List of Healthy Breakfast Foods

A healthy breakfast is a building block to set the tone for your entire day. Healthy foods are those which contain high protein, rich in fiber, and are low in calories. If you consider healthy foods for breakfast then it will refuel your body and freshen up your day. Most importantly, never skip your breakfast meal because it affects your overall health. In this article, we will discuss a list of healthy breakfast foods you can eat at breakfast.

Healthy Breakfast foods

It’s a list of healthy breakfast foods you should consider to keep yourself fit and healthy. Now you can build your grocery by getting references of food from this list.



According to various studies, eggs are healthy for our health. Eating eggs in breakfast will decrease calorie intake at the next meal because it gives a feeling of fullness. Eggs also help in maintaining blood sugar and insulin levels. Eggs contain antioxidants that help in preventing eye disorders. It is also an important nutrient for brain and liver health. Also, it helps in reducing the risk of heart disease.



If you are a cereal lover, oatmeal is the best breakfast for you. It contains a unique fiber called oat beta-glucan which helps in reducing cholesterol and overall health. Oats give you a feeling of fullness. Also, oats are rich in antioxidants which reduce blood pressure and protect heart health.

According to some studies, oats are contaminated with grains such as barley which is helpful for people with celiac disease because they should eat gluten-free food. You should keep this in mind that one cup of the cooked meal has about 6 gram of protein which means it is not a higher-protein breakfast. For a high-protein breakfast, you should take it with milk instead of water. Also, you can eat some eggs or pieces of cheese with it in one meal.

Whole-Grain Waffles

Whole Grain Waffles

Waffles are a delicious swap for toast. You can consider it because it is made with 100% whole grains as the first ingredient. You can choose waffles that do not contain that are preservative-free. Whole grain waffles are not only tasty but also nutritional. Also, they are high in fiber and provide complete protein.

It’s a great option for those with a vegan bread diet. Whole grain waffles are packed with nutrients including minerals such as iron, zinc, copper, and magnesium and protein, antioxidants, fiber, Vitamin B, etc. The whole-grain diet reduces the risk of type 2 diabetes, obesity, heart disease, some forms of cancer, and heart diseases

Seeds Seeds

Seeds such as sunflower, pumpkin, flax, chia, and sesame are great for our health. You can intake these seeds in some cereal, smoothies, baked goods, pudding, or even with plain water. One ounce of seed may contain 10 grams of protein. Seeds contain zinc, magnesium, calcium, and iron which keeps us healthy and boosts immunity.

Also, seeds contain soluble fiber that can help in increasing good cholesterol and lowering bad cholesterol. In addition, protein and fiber combination is best for our health in terms of preventing blood sugar spikes.

Greek YogurtGreek Yogurt

Greek yogurt is made from milk curds which are creamy, delicious and nourishing. It is made by straining and produces creamier yogurt that’s why it is concentrated in protein. Protein reduces the feeling of hunger and is effective because it has a thermic effect.

This thermic effect increases the metabolic rate that occurs after eating. In addition, yogurt also helps in weight control because it increases hormone levels that give the feeling of fullness. Also, full-fat yogurt has CLA (conjugated linoleic acid) which increases fat loss.

You can try greek yogurt with chopped fruit and berries to increase its nutritional value. Also, It is helpful in reducing breast cancer risk.\

Chia Seeds

Chia Seeds

Chia seeds are the best sources of fiber with nutritional value. 1 ounce 28 grams of chia seeds provides 11 grams of fiber per serving. Chia seeds are viscous fiber, which absorbs water and helps you feel full and satisfied. In a 12-week study, people having diabetes ate chia seeds and experienced improved in blood sugar, and blood pressure
These are also high in antioxidants, which are helpful in protecting cells from unstable molecules.

You may know that CRP is a major risk factor for heart disease. Therefore eating chia seeds can decrease the inflammation of CRP by 40% in people having diabetes. However, one serving of chia seeds provides about 4 grams of protein which may be not sufficient for breakfast. You can make high protein chia seed pudding by searching its recipe online.



Berries are of different types such as raspberries, strawberries, blueberries, and blackberries. These are delicious and packed with antioxidants. Also, berries are higher in fiber and lower in calories. You should consider it in breakfast because they are lower in sugar than fruits.

Raspberries and blackberries serving of 120 to 145 grams have 8 grams of fiber. In terms of calories, berries contain approx 50- 85 calories. These are also beneficial for the heart because it consists of antioxidants called anthocyanins.
Berries reduce markers of inflammation, blood cholesterol and keep the blood vessels healthy.

They’re also rich in antioxidants which help in reducing the risk of heart disease. You can eat berries for your breakfast with cottage cheese and Greek yogurt.



Nuts are a great source of addition to your breakfast meal. These are tasty, satisfying, and nutritious. It is a great source of addition to your breakfast. They help in preventing weight gain. Nuts are high in calories and if you are serving almonds of 1 ounce your body only absorbs about 129 calories. It is true for other nuts too. Also, nuts should be eaten to improve heart disease risk factors. It is also useful in decreasing inflammation and reducing insulin. Nuts are high in magnesium and potassium. Nuts, especially brazil nuts are considered one of the best sources of selenium.

The recommended daily intake is fulfilled by just two Brazil nuts. It is also beneficial for people having diabetes. According to a study, replacing a portion of carbs with 56 grams or 2 ounces of nuts leads to reduce cholesterol levels.

In addition, you can eat greek yogurt, oatmeal, or cottage cheese with 2 tablespoons of chopped nuts which will not make its flavor crunchy but also increases your meal’s nutritional value. Nuts are a nutrient-dense food that helps in reducing heart disease risk and improving blood sugar control.



Fruits are a delicious nutritious breakfast. They contain various vitamins, fiber, potassium, and minerals with low calories. One cup of chopped fruit usually includes 80-130 calories. However, calories depend on the type of fruit you are eating.

You should also consider citrus fruits because they are highly rich in Vitamin C. In fact, oranges provide more than 100% of recommended daily intake of Vitamin C. Fruits contain high amounts of fiber and water contents. You can pair it with greek yogurt, cheese, Greek yogurt, eggs for breakfast. This will give you a feeling of fullness for hours.

Cottage CheeseCottage Cheese

Cottage cheese is an amazing food that is high in protein which produces feelings of fullness, increases metabolism, and decreases the level of the hunger hormone ghrelin. Also, you can consider full-fat cottage cheese which has CLA (conjugated linoleic acid) helps in promoting weight loss and increasing metabolism rate. You can get 25 g of protein with one cup of cheese cottage. In addition, you can also add some berries, chopped nuts, and ground flaxseeds to make it more nutritious.


Spinach is a great option you can consider at breakfast time. There are various compounds in spinach that help in boosting heart health. Spinach works against high cholesterol levels and nitrates in sit help in keeping blood sugar level low. It is beneficial for those who are suffering from diabetes symptoms. Also, servings of spinach add essential vitamins to your diet.



Avocados have heart-healthy fats, water, and dietary fiber. This combination gives the feeling of fullness. You can try avocado toast which has B vitamins and minerals. In addition, it has unsaturated fat which is beneficial in reducing the risk of lifestyle-related cancers, heart disease, and diabetes.

Sweet PotatoesSweet Potatoes

A medium-sized sweet potato has almost 400% of daily Vitamin A. Also, it contains 15% of the daily recommended fiber which helps in lowering LDL cholesterol levels and boost GI health. Use it in your morning bread, bagel, or muffin.


Walnut is also beneficial for health. You should consume 1-2 walnuts per day by adding them to your meal such as smoothies. It has omega-3 fatty acids in high amounts. According to research, eating walnuts helps in maintaining cholesterol levels.

Black PepperBlack Pepper

Black pepper has anti-inflammatory properties. It helps in lowering cholesterol levels and controlling blood sugar. Also, black pepper is beneficial for your brain. People usually consume it as a versatile space in a variety of dishes regularly. It may have cancer-fighting properties.

Black or Green TeaBlack or Green Tea

Green tea is the healthiest beverage that improves alertness, mood, and metabolic rate. It contains only 35–70 mg of caffeine per cup, which is about half the amount in coffee. Diabetes patients consider drinking diabetes. In research, it is found that green tea drinkers reduce blood sugar and insulin levels. Moreover, it has an antioxidant that helps your brain, nervous system, and heart from damage.



Coffee is an amazing beverage people consider to start their day. Because it contains caffeine which helps in improving mood and alertness. According to various studies analyses, the most effective dose to be considered is 38–400 mg per day. You can consider 2 to 3 cups of coffee to get the benefits of caffeine. Remember, a high dosage of caffeine has lots of side effects too.

Next Article: Energy-Boosting Foods | Eat This, Not That

The Benefits of a Healthy Breakfast

A healthy breakfast gives you a chance to start each day with a nutritious meal. Adults who eat healthy breakfast are more likely to:

  • Control weight gain and lose
  • Eat more vitamins and minerals
  • Helps in diabetes by controlling their blood sugar levels
  • Keeps you active, fit and healthy

Children who eat healthy breakfast regularly are likely to:-

  • Meet daily nutrient requirements
  • Healthy body weight
  • Able to concentrate well

What Foods You Should Eat for Breakfast to Lose Weight?

Once you go through the best healthy breakfast foods we list above, you need to turn them into breakfast meals! Here is the list of healthy breakfast foods for people who want to lose weight.

  • Broccoli
  • Eggs
  • Turkey bacon, and cheese quiche
  • Protein coffee
  • Greek or Icelandic yogurt
  • Berries
  • Oatmeal
  • Flaxseeds
  • Southwest-inspired eggs,
  • Black beans
  • Avocado
  • Tomato salsa
  • Salmon toast
  • High-fiber bread
  • Whole wheat pancakes
  • Chia pudding
  • Ground turkey
  • Egg hash with sweet potatoes
  • Weight loss smoothie
  • Almond butter toast with bananas

Bottom Line

A healthy breakfast is necessary to keep yourself fit and healthy. If you are conscious about your health you should start your day by choosing healthy and nutritional food for yourself. Consuming high calorie fatty foods can amplify your cravings but it’s not good for your health to eat this stuff in breakfast when the day just begins. On the other hand, you can fill up your cravings with the right and healthy food and keep you feeling full and satisfied with your diet until evening which will help you in weight loss.

Because nutrient-dense foods reduce the risk of diseases and keep your heart healthy. Diabetes patients are recommended to eat chia seeds, nuts, spinach, avocados, etc. Above we discussed the list of healthy breakfast foods you should consider to start your day.

Skip to content