Your guide to a balanced breakfast

Bowl of cereal with fruit on top and a glass of milk

How to create a balanced breakfast

Between work schedules, long commutes, and school drop-offs, do you find yourself in a rush each morning? Does this morning scramble mean your breakfast is whatever you can grab on the way out the door? Or maybe you skip breakfast altogether? If this sounds familiar, you’re not alone. About 1 out of 7 adults skips breakfast daily. But research has found that those who skip breakfast tend to eat more calories, saturated fat and added sugars throughout the day. They also come up short on vital nutrients like folate, calcium, iron and vitamins C and D. The good news is, eating a healthy breakfast doesn’t have to be hard or time-consuming. We’re sharing simple ways to get the healthy breakfast you’re after.

Building a healthy breakfast is about balance. Aim for a mix of filling carbs, satisfying proteins and healthy fats. Here are some easy options to keep in mind:

Carbohydrates

  • Fruit: apple, banana, blueberries, cherries, grapefruit, mango, peach
  • Whole or sprouted grains: bread, buckwheat, English muffin, oats, tortilla, waffles
  • Vegetables: asparagus, broccoli, onion, peppers, spinach
  • Low-fat dairy: milk, cottage cheese, unsweetened Greek yogurt, kefir, unsweetened yogurt (regular)

Note: Most dairy foods are also a source of protein

Various examples of carbohydrates including oats, raspberries, and blueberries

Protein

  • Beans
  • Eggs and egg whites
  • Lox/smoked salmon*
  • Tofu • Turkey sausage*

*If you are watching your salt intake, keep in mind that these foods are higher in sodium.

Various examples of proteins including beans, eggs, salmon and tofu

Fats

  • Almonds
  • Nut butter (peanut, almond, etc.)
  • Avocado
  • Olive oil
  • Avocado oil
  • Walnuts
  • Chia seeds
Various examples of fats including nuts, seeds, oil, and an avocado.

5 Time-saving tips and tricks

If there’s any part of your day when you’re trying to save a few minutes, it’s probably in the morning. Try these tips and tricks to make your mornings a little easier.

Platter of pancakes on a gas stove next to a pan with cooking pancakes and a hand pouring pancake batter into the pan

Batch cook in advance: Waffles, burritos, pancakes—the possibilities are endless. Instead of making one serving of waffles, make four (or more) and freeze the rest to have on hand for those extra-busy mornings.

Pre-portion what you’ll need: Do you enjoy smoothies in the morning? Fill a few bags with all the ingredients portioned out (bananas, ice, spinach, seeds, etc.) and freeze. In the morning, dump out a bag in the blender with your liquid of choice and breakfast is served. You can apply this same idea to oatmeal and toppings and other breakfast foods.

Wash and pre-chop ahead of time: If you enjoy omelets in the morning, wash and chop your veggies in advance. This will save you loads of time in the morning. A fruit parfait? Wash and slice the fruit you’ll need the night before.

Choose no-cook: Breakfast doesn’t have to be hot to be healthy. A bowl of whole grain cereal with milk, a smoothie or yogurt and fruit—all of these options pack in nutrients and take no time (or stove) to throw together.

Love your leftovers: You can enjoy your leftovers the next morning. Leftover broccoli? Chop it up and make a scramble with eggs. Leftover tomato sauce from spaghetti the night before? Make a shakshuka by adding eggs and throwing it in the oven.

Trying to lose weight? Avoid these 4 common breakfast mistakes

Person eating a sandwich in the car

Eating breakfast while distracted

Eating in the car or in front of your computer is common, but this doesn’t mean it’s good for your health. A recent study found that when we eat while distracted—like watching TV, driving in the car, or scrolling on our phones—we eat about 15% more calories.

Clock in front of plate with a fork and knife on it

Skipping breakfast

If you’re skipping breakfast to help lose weight, this could backfire. A study found that eating breakfast can not only help you lose weight, but help you keep it off, too. Of course, what you eat matters as well. Follow the tips in this guide and try our recipes for a balanced breakfast.

Three different juices sitting on a table or counter

Drinking juice instead of eating whole fruit

Yes, juice is vitamin- and mineral-packed, but it’s missing one major nutrient—fiber. Fiber is what keeps us feeling fuller longer. It slows down digestion, which also supports stable blood sugar levels.

Plate with eggs, toast, and salmon.

Skimping on protein

Did you know that Americans get about 75% of their protein from lunch and dinner? It’s true. Our breakfasts tend to be higher in carbs and lower in protein. But protein keeps us feeling satisfied. Aim for 20-30 grams of protein at breakfast to help spread out your intake throughout the day.

5 Breakfast recipes

Smoothie in a glass with a straw, bowl of pecans, and plate of pineapple in the background
Green tea smoothie with mango & pineapple
Prep Time 5 minutes
Servings 1 serving

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Ingredients

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Preparation

  1. In blender, puree ingredients (except walnuts) until smooth.
  2. Add ice for thicker consistency if desired. Enjoy with walnuts on the side for a more balanced breakfast.

Nutrition

(per serving)
  • 376 Calories
  • 14g Total Fat
  • 2g Saturated Fat
  • 201mg Sodium
  • 11mg Cholesterol
  • 51g Total Carbs
  • 6g Fiber
  • 42g Sugars
  • 20g Protein
  • 770mg Potassium
Plate of black bean & egg breakfast scramble
Black bean & egg breakfast scramble
Prep Time 10 minutes
Cook Time 8 minutes
Servings 1 serving

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Ingredients

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Preparation

  1. Sauté peppers, onion, beans, chili powder and salt and pepper in oil for 4-5 minutes.
  2. Add eggs, spinach and cheese and cook for an additional 2-3 minutes.

Nutrition

(per serving)
  • 292 Calories
  • 10g Total Fat
  • 3g Saturated Fat
  • 406mg Sodium
  • 166mg Cholesterol
  • 28g Total Carbs
  • 11g Fiber
  • 4g Sugars
  • 23g Protein
  • 1,939mg Potassium
Zucchini pancakes in a stack with blueberries, raspberries, and a zucchini
Zucchini spiced pecan pancakes
Prep Time 10 minutes
Cook Time 5 minutes
Servings 1 serving

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Ingredients

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Preparation

  1. Mix batter, zucchini, carrots, pecans, and spice.
  2. Spray a skillet with cooking spray and cook three approximately 4-inch pancakes. Drizzle lightly with syrup.
  3. Serve with a side of turkey bacon or sausage, low sodium (can be vegetarian), to help complete a balanced meal.

Nutrition

(per serving)
  • 242 Calories
  • 14g Total Fat
  • 2g Saturated Fat
  • 330mg Sodium
  • 32mg Cholesterol
  • 26g Total Carbs
  • 4g Fiber
  • 6g Sugars
  • 6g Protein
  • 350mg Potassium
Eggs with spinach on English muffin with a fork on the side
Spinach & egg sandwich
Prep Time 5 minutes
Cook Time 4 minutes
Servings 1 serving

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Ingredients

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Preparation

  1. Heat oil in pan and sauté spinach for 1 minute.
  2. Add egg and salt and pepper and cook an additional 2 minutes.
  3. Put spinach and egg on English muffin with a slice of Swiss cheese.

Nutrition

(per serving)
  • 329 Calories
  • 15g Total Fat
  • 4g Saturated Fat
  • 444mg Sodium
  • 179mg Cholesterol
  • 32g Total Carbs
  • 5g Fiber
  • 4g Sugars
  • 20g Protein
  • 367mg Potassium
Herbed cheese and tomato slices on half a bagel on a cutting board
Herbed cheese & tomato bagel
Prep Time 5 minutes
Servings 1 serving

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Ingredients

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Preparation

  1. Stir fresh herbs and black pepper into cheese.
  2. Spread on toasted bagel and top with tomato slices. Use as many slices of tomato on bagel as desired, consuming the whole tomato to help complete a balanced meal. Choose low-sodium ricotta cheese products.

Nutrition

(per serving)
  • 333 Calories
  • 12g Total Fat
  • 6g Saturated Fat
  • 373mg Sodium
  • 38mg Cholesterol
  • 39g Total Carbs
  • 7g Fiber
  • 9g Sugars
  • 22g Protein
  • 327mg Potassium

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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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