Healthy foods to eat for breakfast

Whether or not it’s true that breakfast is the most important meal of the day, or breakfast really is for champions, some of us really just want a meal in the morning.  We wake up, we’re hungry, so let’s eat.

I would like to show you some reasons why eating breakfast can really kick start your day.  I also want to show you some healthy foods to eat for breakfast and help you see you don’t have to feel guilty about eating a donut once in a while.

                            Did you know?

While we sleep our bodies are busy bees as they use our energy stores for reasons such as growth and repair.  Have you ever noticed your body tends to heal more quickly after a good night of sleep?  That’s because sleeping helps with wound healing.  This is because while you sleep your body is able to make more white blood cells which in turn fight infection and other diseases.  Even something as small as a paper cut.  Having a healthy breakfast can help restore protein and calcium used through the night for healing.

                                      Healthy Breakfast Choices

When it comes to a breakfast menu in a restaurant, you can usually find an assortment of egg options, some pancakes or french toast, or some biscuits and gravy.  If you search real hard you may find fruit that isn’t sitting on a Belgium waffle covered in whipped cream. 

While it may be a challenge to find something healthy on that menu, it can be easy when you are home to find healthy foods to eat for breakfast.  Let’s start with determining what a healthy breakfast looks like. 

A healthy breakfast would consist of protein, whole grain, healthy fat, and fruit/vegetables.  Here are some great healthy breakfast recipe ideas.  These are my go to healthy breakfast and snack foods.

1.    Breakfast burrito
       2 eggs
       turkey sausage
       ed pepper
       cheddar cheese
       Pico de gallo 
       Whole grain tortilla shell

2.  Greek Yogurt with granola and fresh fruit
Greek yogurt is an excellent source of protein.  It is thicker and creamier than regular yogurt and contains more protein.

                                                                                                                        3.  Peanut Butter Protein Shake

Peanut butter is rich in heart healthy fats and offers a good bit of protein.  I use Orgain Protein powder to add protein to my breakfast shakes in the morning.   It’s an excellent source of protein (20 g per serving) and  fiber (8 grams per serving).  I have the vanilla and I really like the flavor with the peanut butter.  I also really appreciate that it’s an organic product. 

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4.  Green Smoothie
The options are plenty when it comes to making smoothies. My favorite smoothie recipe can be found in my post  Ways to Start Eating Healthy

                                      This is a great site with a really good smoothie recipe.
                                                                Green Smoothie Recipe

5. Peanut Butter whole wheat toast with banana, honey, and cinnamon

makes for a healthy filling breakfast. 
To avoid excess sugar it’s best to consume a peanut butter that is all natural.  Certain brands may have a higher sugar content than others.

6.  Cereal– A bowl of healthy cereal with a chopped banana, raisens, and honey.  My dad always started his day with a bowl of Wheaties and a banana.

7. Leftovers can be a great alternative to your common breakfast menu.  Did you make too much whole wheat pasta last night?  Use that leftover pasta to create a new recipe Spaghetti With Fried Eggs.     

Maybe you had some leftover steak. Steak and eggs offers a fabulous amount of protein.                                             

To create an even healthier breakfast consider adding Chia seeds. 

According to Web MD:   
Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel.

Chia seeds expand with a gel like layer once they are submerged in liquid.  I will usually soak my chia seeds, allowing for that expansion, prior to adding it to my smoothies.  I do this so the seeds don’t end up consuming the liquid from the smoothie.  

                            More reasons to eat a healthy breakfast

According to John Hopkins Medicine, eating breakfast boosts brain power too.  Several studies suggest that eating breakfast may help children do better in school by improving memory, alertness, concentration, problem-solving ability, test scores, school attendance, and mood.  Adult breakfast skippers, take a lesson—eating breakfast may help boost your brain power too.

Brain power isn’t the only boost you will get.  Your metabolism will also get a jumpstart when you eat breakfast in the morning.  By eating in the morning you are telling your body there are plenty of calories to be had, thereby shedding the calories so there is no need to store them for later.  

Reduce the risk of colon cancer.  Whole grain breads, English muffins, and fruits may help keep your bowels regular and may reduce your risk of colon cancer as a result. 

Maintain your energy level with a healthy breakfast option.  Eating breakfast replenishes Glycogen stores, which supplies muscles with energy.  

Dr Roger Henderson, author of 100 ways to live to 100 said: “Researchers recently reported that people who reach the ripe old age of 100 tend to consume breakfast more regularly than those who skip the first meal of the day.” A study reported in the International Journal of Food Science and Nutrition also revealed that people who ate cereal for breakfast every day felt better physically and mentally than those who didn’t.

                                               Power of the mind

Starting your day off with something healthy can make you feel really good.  You know you have done something good for your body and in turn, your mind.  But that doesn’t mean enjoying a pastry/donut once in a while needs to get your day off to a bad start.  Dr Wayne Dyer quoted “If we change the way we look at things, the things we look at change”.  One my favorite quotes ever.  We have been so programmed to think certain foods are so “bad” for us.  But what if we changed the way we think about the food we eat?  

In the following video Abraham helps us to understand how we can change our relationship with that donut and feel good about having eaten it.


                                             Anything in Moderation

This is probably my favorite motto.  And it has gotten me through many a pot luck at work.  It is my belief we can enjoy any foods we want to.  But we just need to do it in moderation.  Not over-indulging on that pan of brownies in the break room.
Cutting that piece of cake a little bit smaller.  A good point Abraham made was how one tends to over-indulge and then regret it.  So instead of eating everything quickly, take the time to savor and enjoy it.  If you down the second cookie before the first one even hits the stomach, you give your body little time to even start the digestion process to help you realize only one cookies was enough.  


So now we know it’s okay to eat a donut every now and then and not feel guilty about it. It’s pretty easy to come up with healthy foods to eat for breakfast and it doesn’t have to be elaborate to be healthy.  It’s actually one of my favorite meals to make for the family.  I could eat breakfast meals like omelets and breakfast burritos for dinner every day if the family would agree to it.  

I hope you are able to take something new away from my post.  I would love to know what healthy choices you make for breakfast.  Feel free to leave it in the comment area below.   As always, I am grateful you are here.  

                                                                         Fun Fact!

Cinnamon is made by cutting the stems of cinnamon trees. The inner bark is then extracted and the woody parts removed.  When it dries, it forms strips that curl into rolls, called cinnamon sticks. These sticks can be ground to form cinnamon powder.

To learn more on the benefits of Cinnamon check out this post 10 Evidence-Based Health Benefits of Cinnamon.

10 thoughts on “Healthy foods to eat for breakfast”

  1. Thank you for this posts, as a mom I will soon have to make healthy breakfast for my baby. Honestly I don’t have much experience in it, I myself never gave much attention on what I eat, but i know that it has to change.
    I will definitely start enjoying smoothies for breakfast,and take some from you.
    I love to enjoy a Greek Yogurt on my other meals, it still counts as eating healthy right?

    • Hello there and thank you for visiting my site. Greek yogurt is great for you so you
      are absolutely doing your body good eating it. Keep it up!!

      All the best,

  2. Absolutely love your article. For the long time my breakfasts became a bit boring and your great tips will make it again wonderful start of the day as breakfast is definitely the most important meal of the day.

    • Hello there, I’m really glad you were able to find some inspiration in my post.
      Thank you so much for checking it out!

      All the best,

  3. What an amazing post with easy to have breakfast ideas. I have had most of these breakfast on and off over the years. My current favourite is branflakes wiht goat’s milk, a banana and pinch of cinnamon. I absolutely love the taste. It’s also great for your bowel movement as it’s full of fiber.

    Thank you for sharing it with us.

    Best wishes

    • Hello and thank you so much for visiting my site. Goat’s milk is a great choice!
      Thank you for sharing.
      All the best,

  4. Thanks for the Post Teresa. Always good to hear that some of my favourites ‘breakfast burritos’ are on the list. A genuine weekend cafe option for me.

    One question that I do struggle with these days though is the noise around regular or intermittent fasting. I’ve been trying this a little of late which would mean in my case that breakfast gets skipped. Is it still the most critical meal of the day or has this thinking changed? I’d welcome your thoughts.

    • Hello there and thank you for visiting my site and offering such a great question.
      Yes, intermittent fasting is all the craze at the moment. In regards to your question,
      whether or not breakfast is the most important meal of the day, I think it is up for
      debate. I feel it is for the reasons I mention in the post. In my opinion you can find
      an argument for both if you search for an answer online. I know I have. I can find
      studies done to argue for or against breakfast being the most important meal of the day.
      So I will tell you from my personal experience, I feel it is the most important meal when
      you start off with healthy food. Again, for the reasons I mention in the post. And on how
      I personally feel after starting my day off choosing healthy foods to eat for breakfast.
      Really great question, I really appreciate it.
      All the best,


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