A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
1. Eggs
Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling fullTrusted Source.
In a 2020 study Trusted Source, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.