Plain-English guides to health, Medicare and money after 60

Bonivitas
Eat Well

Breakfast Ideas With Staying Power

A breakfast with protein and fiber keeps you full and energized through the morning. Here are easy, affordable ideas, from overnight oats to egg scrambles.

By the Bonivitas editorial team

Updated

2-minute read

Bowl of oatmeal topped with blackberries and raspberries on a wooden table sprinkled with oats
Oatmeal with berries and a spoonful of nuts or yogurt makes a filling breakfast. Photo: Pexels

Key takeaways

  • Combine protein and fiber at breakfast to stay full longer.
  • Oatmeal, eggs, yogurt and whole-grain toast are budget-friendly building blocks.
  • Many cereals and pastries are high in added sugar; check the label.
  • Make-ahead breakfasts save time on busy or low-energy mornings.

A good breakfast gives you energy for the morning and can make it easier to get enough protein, fiber, calcium and other nutrients through the day. The key to a breakfast that lasts is pairing protein, which keeps you full, with fiber-rich foods, which digest slowly.

The breakfast formula

Aim for at least one food from each group:

  • Protein: eggs, Greek yogurt, cottage cheese, milk, peanut butter, nuts, beans or leftover chicken or fish.
  • Fiber: oats, whole-grain bread or cereal, fruit, vegetables, beans, nuts or seeds.
  • Optional healthy fat: a few nuts, avocado or a drizzle of olive oil.

Ten easy ideas

  1. Oatmeal made with milk, topped with berries and a spoonful of chopped walnuts.
  2. Greek yogurt parfait with sliced fruit and a sprinkle of high-fiber cereal.
  3. Veggie scramble: two eggs with spinach, tomato and onion, with whole-grain toast.
  4. Peanut butter toast on whole-grain bread with banana slices.
  5. Cottage cheese with peaches, pineapple or berries.
  6. Breakfast burrito: a whole-wheat tortilla with scrambled egg, black beans and salsa.
  7. Overnight oats: mix oats, milk or yogurt, chia seeds and fruit in a jar the night before.
  8. Smoothie: blend plain yogurt or milk, frozen fruit and a handful of spinach.
  9. Whole-grain cereal with low-fat milk and fruit. Choose one with at least 3 grams of fiber and not much added sugar per serving.
  10. Savory leftovers: last night's beans, rice and vegetables, warmed with an egg on top.

Make-ahead options

  • Hard-boiled eggs keep in the refrigerator for up to a week in their shells.
  • Egg muffins: whisk eggs with chopped vegetables and cheese, bake in a muffin tin, cool and refrigerate or freeze. Reheat until steaming.
  • Overnight oats can be made for two or three days at a time.
  • Freezer smoothie packs: portion fruit and spinach into bags so you only need to add milk or yogurt.

Watch for hidden sugar

Many breakfast foods, such as flavored yogurts, granola, pastries, muffins and sweetened cereals, contain a lot of added sugar. Check the label and choose plain versions you can sweeten lightly with fruit. Read how to read a nutrition label.

When appetite is low

If you are not hungry in the morning, start with something small, such as a glass of milk, a yogurt or half a slice of toast with peanut butter, and have a midmorning snack. A smoothie can be easier than solid food. If poor appetite or weight loss continues, tell your doctor.

Sources

We checked this guide against these sources. Figures change, so confirm current amounts with the source before you act.

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