Breakfast is a very important meal one person needs and should consume every day. When you skip your breakfast and start your day, you tend to overeat in the rest of the meal courses. Craving for food and snack will increase highly when you skip breakfast. Breakfast can help you boost energy levels, satisfy your appetite and also lets you concentrate on your activities for the whole day.

It is always good to have a breakfast which is rich in protein and fiber. Good choice of breakfast can keep you healthy and energetic for an adventurous life. I have listed 11 healthy breakfast foods, which can provide necessary nutrition for the whole day. The energy gained from a good breakfast is no match to whatever you eat the rest of the day.

Best breakfast foods


Oatmeal is a popular food and favorite for many. It contains good amount of fiber and protein that is essential for a day to be good. It contains beta-glucan (a type of dietary fiber) that reduces the cholesterol levels in the body. This fiber, keeps your heart in a healthy condition and maintains the cholesterol levels. Oatmeal also contains folate, omega 3 fatty acids and potassium.

You can cook oatmeal in your favorite style and add fruits or vegetables to make it delicious and healthier.



Eggs are important component of breakfast in most of the European countries and in the US.  They are definitely delicious and can be cooked in the way you want. It keeps your tummy full for a longer duration and also provides all necessary nutrition to the body. Eating eggs in the morning can help you reduce the craving for junk during the rest of the day. The minerals, vitamins and anti-oxidants in egg helps to keep your healthy.

Eggs are good source of energy, good fat and protein.

quail egg
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Greek yogurt


Those who are big fan of yogurt, should definitely try having Greek yogurt for breakfast. It is thicker than the normal yogurt and contains double the amount of protein in them. The calories that Greek yogurt provides, can keep you feel full for a longer time. It also helps in good weight management. Greek yogurt is said to have reduced the chances of breast cancer in women. The live and active cultures called “probiotics” in yogurt, improves the health of the gut and boosts immunity.

Yogurt will taste very delicious when you add fruits and berries to it.

Wheat germ

Wheat germ can play a very important role in your breakfast. It is a rich source of Vitamin E and folate. Two spoons of wheat germ can provide 15% of daily recommended intake of Vitamin E and 10% of daily recommended intake of folate. Wheat germ simply goes well with anything you eat. You can sprinkle it on your cereal, blend it with your yogurt or with your smoothie. You can directly chew on them too.


These delicacies are a good on-the-go food for those who don’t have much time for breakfast. Muffins that are made of Bran whole wheat and low fat milk can be a great way to start a day. They provide good quantity of dietary fiber and calories for an energetic start of the day. If you are planning to eat muffins regularly for breakfast, make sure you buy or bake muffins with brown sugar.

apple muffin

Spinach pancakes

Pancakes are considered as one of the tasty and healthy foods for breakfast. They contain eggs, wheat flour and water/yogurt. Eating two or three pancakes every morning can give necessary energy and nutrition for the whole day. It also keeps your tummy full for a longer time and reduces craving for junk food.

Chia seeds

Chia seeds are very good source of dietary fiber. This healthy seeds keeps the tummy fuller for long duration and helps your body absorb more water from the fluids you intake. Chia seeds are also good source of anti-oxidants that keeps your body safe from free radicals. Regular consumption of chia seeds have showed positive outputs for diabetics.

Chia seeds pudding recipe

Ingredients required

  • Almond milk – 1 cup
  • Any supplement powder (preferably protein) – 2 spoons
  • Berries or fruits – ½ cup
  • Chia seeds (dried) – 20 gms
  • Sweetener – as per requirement


  1. Blend all the ingredients in a blender for 2 minutes.
  2. Refrigerate for an hour.
  3. Serve chill.


Nuts are very tasty and nutritious too. There are different varieties of nuts that provide many necessary nutrition. Though they are calorie rich, they do not contain cholesterol or “bad fat”. Healthy nuts can be cashew, almonds, pistachios, walnuts and chestnuts. A handful of all nuts together can provide all necessary vitamins, minerals and calories required until the next meal. The good thing is, even people who are under weight reduction program can eat nuts!


Protein shake/smoothie

A Protein rich breakfast is what everyone needs. A Protein shake or smoothie will be ideal for people who are in a hurry and don’t have much time for breakfast. There are different types of protein powders available at the market – soy, whey, egg and pea. All are found to be rich in protein and keeps your tummy full for a longer duration. It also helps to regulate blood sugar levels. When you combine it with greens and fruits for breakfast, it is as healthy as having a full course meal. It is easy to carry and can be consumed as you travel.

fruit smoothie

Cottage cheese

Cottage cheese is very high in protein content. Just like all above mentioned foods, it can keep your tummy full for a longer duration and reduce the craving for junk/fat rich foods during the rest of the meal times. It is delicious and goes with a lot of other foods.

Studies show that cottage cheese can help in weight loss and management. Cottage cheese can be a healthy breakfast when you combine it with any fruit of your choice. You can add nuts and seeds to add more nutrition/taste.

cottage cheese
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If you are a fruit lover, then you can eat any fruit you like for breakfast. Fruits contain all necessary minerals, vitamins and calories that can keep you active and energetic the whole day. Fruits can make you feel like and induces proper digestion. Bananas and a cup of milk can be a great combination for breakfast.

Eat healthy and stay fit!

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.