Summary

Here are some simple ideas for building a healthy and satisfying breakfast:

Protein Choices

• 2 eggs; poached, hard boiled, or scrambled
• 1 cup of plain Greek Yogurt- Full FAT
• 1 cup of 2%, rice or almond milk
• 2 tablespoons of peanut butter (use no trans fats or natural peanut butter options)
• 2 tablespoons of almond butter
• 2 ounces of cheese
• ½ cup of cottage cheese
• 1 small chicken breast
• 25 grams of whey protein powder
• Handful of nuts and seeds (try sunflower, almonds, walnuts, hazelnuts)
• Sprouted Grain Bread

Carbohydrate Choices

• 1 slice of whole wheat, rye toast
• ½ English muffin
• ½ cup of oatmeal either steel cut oats or Nature’s Path no added sugar instant oatmeal
• ½ cup of multigrain cereal like Red River
• ½ cup of cold cereal rich in fiber and low in sugar
• 1 cup of berries
• 1 small whole wheat tortilla
• ½ banana (avoid bananas that are overripe)

Healthy Fats

• 1/2 sliced avocado
• 2 Tbsp ground flaxseeds
• 1-2 Tbsp organic flax oil (I prefer Barlean’s)
• walnuts, almonds, cashews, sunflower seeds
• Greek Yogurt
• Nut butters 

Any of the above protein and fibrous carbohydrate and healthy fats can be combined at each meal and snack.