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In recent years, the idea that breakfast is the most important meal of the day has been highly debated, with research showing proof for each side of the coin. The popular resurgence of intermittent fasting shows benefits for a delayed breakfast or no breakfast at all—fun fact: breakfast means to break the night’s fast.

Eating a breakfast that is right for your body can set the mood for your entire day. Skipping sugary foods is advisable to prevent energy drops. Having protein is perfect for some people, while a bit of fruit or toast is the ideal small breakfast ticket for others. Here are some of the best foods to eat in the morning for delicious flavor and well-being.

Whole Wheat Toast

A simple whole-wheat toast breakfast makes a nutritious breakfast filled with fiber. This simple meal is perfect for light eaters, those with sensitive stomachs, and people who are not hungry in the morning but need a little sustenance to get them comfortably to lunchtime.

While it can be wise not to overdo carbohydrate intake, carbs are a primary energy source for the body that is highly beneficial.


Photo by Ala on Unsplash

Pop a slice or a few of wheat bread in the toaster, and top with your favorite spread, such as butter, jam, or honey. Adding a nut butter like almond provides a small burst of protein to sustain energy levels.

Research shows it also keeps blood sugar levels balanced and is a source of healthy fats for concentration on daily tasks.

Poppy Bagel

Try tangy wine and a poppy seed bagel made from yeasted dough topped with poppy seeds. Is your mouth already watering? Head out and order a poppy bagel. This classic NYC bagel shop is a sure crowd pleaser where the coffee is steaming hot, and the bagels have that only- in-New-York-City oomph.

These comfort bagels are authentic, hand-rolled, boiled, and baked bagels made with as many locally sourced ingredients as possible. The sweet and salty flavors here wake up the taste buds and digestive system to get the body ready for the day.

Smoothies and Protein Shakes

Short on time? Try a protein shake or smoothie for an easy-to-drink meal on the go. There are endless flavor combinations here. Choose from fruits, veggies, your choice of milk, and protein powder for a cold and creamy breakfast. Cinnamon, cacao, nuts, and herbs pack a happy dose of health and flavor. Try banana, avocado, and mango with honey and protein powder for a powerhouse smoothie of healthy fats, sugars, and energy-sustaining protein.

Not only is this a time-saver, but shakes and smoothies are great for those with small appetites or anyone who isn’t very hungry in the morning.


Fruit is a handy breakfast fix for people who don’t want a complete meal in the morning. There are about 2000 different types of fruit worldwide, and most of us only ever try a small percentage of the flavors that nature offers.

Fruits are full of minerals and a source of complex carbohydrates which provide long-lasting energy. They are a low-calorie sweet, and easy way to eat some of your vitamins. To give an idea of the nutritional benefits sitting next to delicious flavor, let us explore some healthy facts:

  • Bananas are high in potassium.
  • Blueberries contain resveratrol, an antioxidant.
  • Citrus is high in vitamin C.
  • Apples are rich in fiber.
  • Dragon fruit has more potassium than almost any other fruit.


Oatmeal is a classic breakfast that is filling and comforting. People have been eating oats for thousands of years. Oatmeal began as a breakfast cereal in the US during the 1800s. Trendy and nutritious oatmeal variations have popped up in recent years, such as oats soaked overnight in nut milk with fruits, cacao, and maple syrup.

Oats are an excellent source of fiber, and as an all-in-one-go healthy breakfast, they also contain vitamins and minerals like B1, magnesium, iron, and phosphorus.

Whether you choose classic hot oatmeal or a chilled variation, either option will leave you feeling full and ready to meet the day.

Tofu Scramble

Tofu scramble is a protein-rich vegan breakfast with an umami burst and is a nifty variation on scrambled eggs, sans the eggs. It is perfect for anyone who craves protein and wants to reduce their animal protein consumption. Spices and herbs give a pop of flavor. Add veggies for taste and texture.

Tofu is made from soybeans and is a food rich in phytoestrogens, a plant-based estrogen. Tofu is indicated to be beneficial for women low in estrogen, and science has shown it may help estrogen levels.


Many countries across the world eat eggs for a protein-rich breakfast. This food is cheap, easy to make, and provides energetic fuel for the day ahead. Because protein takes longer to digest, people who eat eggs for breakfast may feel full for a more extended period.

Eggs with toast and fruit make a complete breakfast. For the extra hungry, add meat like bacon or sausage.

Poaching, frying, and scrambling are all popular methods for cooking eggs, and they can also act as a vessel for a complete breakfast. Fill an omelet with vegetables, cheese, and any protein. A frittata does the same thing, in the style of a Quiché without the crust.


Yogurt is a gentle breakfast choice rich in calcium, protein, and vitamins. This fermented food is full of probiotics, which are fantastic for the digestive system. You can pair yogurt as a side to toast and protein for a complete breakfast.

To get the full benefits of yogurt, try choosing a flavor and brand low in added sugar. Plain yogurt with a bit of honey is a perfect way to control how healthy your breakfast will be. Make a meal of it with a bowl of yogurt topped with chia seeds, sliced almonds, and berries.

Who is the author?

Melody Miller is a writer at Perkchops. She earned her writing degree from Warren Wilson College and focuses on non-fiction, food, and the human experience. Melody spends her free time learning artistic speech formation and going on hikes.

Melody Miller

Melody Miller

Melody Miller is a writer at Perkchops. She earned her writing degree from Warren Wilson College and focuses on non-fiction, food, and the human experience. Melody spends her free time learning artistic speech formation and going on hikes.


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