What is a Healthy Breakfast ?

Hey guys! Like I mentioned with the quick sandwich, I adore breakfast <—I even once had breakfast for dinner. I didn’t used to love it, though. I would pour myself some cereal and eat it dry, or I would forgo eating it altogether, depending on the craziness of my morning. Horrible habits, really.

Why Breakfast

Breakfast is the most important meal of the day because it ‘breaks’ the body’s ‘fast’ing state, literally. The nutrients, calories, and energy a breakfast provides (or doesn’t provide) can truly make or break your day!


Eating breakfast:

  • revs up the body’s metabolism (what are calories <—click to understand why)
  • sets a healthy tone for the day
  • gets the body and mind on the right path for the day
  • replenishes energy that was taken while sleeping
  • helps with muscle recovery, memory function, and overall attitude and mood
  • can help with managing weight, percent of body fat, and aide in losing belly fat
  • may help with prolonging workouts and increasing time to fatigue

What Is A Healthy Breakfast

A healthy breakfast may not be what those savvy cereal boxes are touting….in fact, it is not. The cereal and other food manufacturers want us to buy their product, so they slap on labels with cool logos and graphics to catch the eye and make us buy. What we forget when we’re in that tantalizing environment is that most foods that come in a box may not be in our best interest {whole foods anyone?!}

healthy egg sandwich

Some tips on how to construct a breakfast in answer to the question: What is a healthy breakfast ?

  1. The breakfast should be between 200-400 calories, depending on the person’s caloric needs, physical activity levels, and personal preferences.
  2. The healthy breakfast should include a mix of carbohydrates, protein, and healthy fats <—all of ’em in order to stay satisfied longer!
  3. The breakfast does not need to be boring oatmeal, standard eggs, or boring Cheerios.
  4. Breakfast does NOT need to be an elaborate thing if you don’t have a lot of time in the morning!

Some healthy breakfast ideas:

  • whole wheat english muffin with nut butter and jam
  • almond milk + Kashi cereal + slivered almonds
  • whole wheat pancakes, waffles, or french toast topped with berries and a nut butter
  • Greek yogurt topped with strawberries and Fiber One cereal
  • a slice of Whole Wheat High Protein Flax Banana Bread topped with fresh berries
  • scrambled eggs with spinach and goat cheese atop a piece of whole wheat bread
  • whole wheat tortilla stuffed with cheese, salsa, and spinach
  • smoothie in a bowl!
  • protein extravaganza : protein powder + cottage cheese + Greek yogurt + AB + quinoa + jam
  • sweet potato pancakes topped with almond butter

If you don’t have time, grab a Greek yogurt, a handful of nuts, and an apple.

some days I gotta eat it at the desk--but at least I eat somethin' healthy!

But let’s be real: everyone has time for a healthy breakfast–and thus, time to get the body kicked into its best shape and optimal speed!

With that, I am off to top of my HIIT cardio workout this a.m. with some whole wheat protein pancake action!

What are some of YOUR go-to healthy breakfast ideas?? Do YOU make time for breakfast, or is it just a necessity??<—-I *make* time for it, no matter what! 😉

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  1. 200-400 calories? Gosh, mine’s usually around 400-500. I would be starving all morning with only 200 calories! I also usually make breakfast my highest calorie meal of the day and then go down from there.
    Breakfast is also my favorite meal- so I make it the biggest and best! :)

    • yep, it totally depends on personal needs. Some people can’t stomach TOO much in the a.m. And some people split their b-fast meal up, depending on work, workouts, etc.

      I usually eat around 350 for b-fast, but I also have a morning snack. But way to GO in knowing your own needs. That is the most important :)

  2. I am with ya! I LOVE breakfast and I think there are many ways to mix it up and keep it interesting. My current breakfast line up includes a bowl of Kellogg’s FiberPlus(R) Caramel Pecan Crunch topped with bananas and peanut butter, yogurt, and an english muffin with just a touch of butter. I’ve never tried our cereal on top of the yogurt though, so I have to say I’m intrigued to try this.

  3. I most definitely make time for breakfast… it’s my favorite meal of the day too!

  4. i loooooove breakfast! i definitely make time for it! you pretty much covered all my go-to breakfast ideas! my recent favorite is egg whites + steamed spinach + plain greek yogurt + nutritional yeast all wrapped up a whole wheat tortilla! yum!

    • oh WOW, that does sound like a delicious idea! I’m going to have to try that soon….just gotta go buy the nutr. yeast 😉

  5. Love this! Breakfast is my absolute favourite meal in the world.

    I love eggs, smoothies, fruit, and toast in the morning. Not all at once, of course…haha, well…maybe once in a while! 😉

  6. I enjoyed this post, i’m always looking to change up my breakfast a bit!

    My latest obsession in the summer was plain cereal like cheerios or rice krispies with ALOT of fruit mixed in there. i love nothing more then cold cereal in the summer, just as I love making different mixtures of oatmeal in the winter!
    Now with fall here, I’m into english muffins or bagel flats with cream cheese or PB :)

    I’d really love to have smoothies for breakfast but I always feel crunched for time, I should try that out for a streak next summer!

    • I have been eating lots of different cereals mixed together this SUmmer too! Twinners :) It is so good with almond milk.

      Hello oats season…..!

  7. caroline says:

    Eating breakfast is a must for me! I LOVE it!

  8. This is a great post! ButI know I really need a lot more than only 200 calories in the morning. My breakfast helps me push through my workout and I try to take in most of my calories in the morning and mid afternoon. But I love all of the breakfast ideas you give! One of my favorite breakfasts looks just liek your healthy egg sandwich!

    • That’s awesome that you know YOUR needs. SOme people need less or more—but knowing a good target zone is a great thing.

      That sandwich was great….but it would’ve been better if the english muffin was whole wheat :)

  9. I wake up just to eat breakfast. =)
    just kidding, I love all your ideas!

  10. Megan says:

    Hey annette,

    what if you’ve had a lot to eat the day before? i’m currentlyo nly supposed to be eating 1500 a day to lose weight, but had 2500 at a wedding yesterday… woops. if im not hungry for breakfast, is grabbing some coffee and having an early lunch when i feel hungry again okay?

    • That is a great question!

      It is always best to eat a little something in the morning, even if not quite hungry. And I mean ‘small’! Like 1 hardboiled egg. Or a 4 ounces of yogurt. It helps to get the body on track the next day!

      But some do argue that it’s best to just wait until hungry….but I’ve found that doesn’t work for everyone. So try what works for you (early lunch with coffee earlier or small snack/b-fast like the egg) :)


  1. […] workout/taking a fitness class in the a.m.) I will have a small bite of something carb-y to ‘break the fast‘ before I brush my teeth and head out. EXAMPLE: Most morning I have a bite or two from a […]

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