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How to Create the Best Breakfast


You have always been told that "breakfast is the most important meal of the day" but have you ever wondered why? Breakfast is the day's first meal and provides fuel for your body until lunch. This kickstarts your metabolism and helps you to maintain healthy blood sugar and gives you energy all day long! Your gastrointestinal tract fuels your body by digesting the food you just ate and processing it for energy. Think of your GI tract like a fire. The fire needs to be fed wood to keep the flames going. Without fueling your body first thing in the morning, your GI tract does not have any fuel to start your metabolism and produce energy for the day. Eating breakfast can also reduce snacking throughout the morning. This can lead to snacking on food items that are non-nutrient dense.

Maintaining healthy blood sugar is important because it prevents long term diseases like diabetes, heart disease, and stroke. Keeping healthy blood sugar levels keeps the body in a healthy state and can allow the body to properly metabolism your food to break down for energy. Eating a breakfast centered around healthy carbs, healthy fats, protein, and fiber help to keep your blood sugar levels balanced until your next meal!

Preparing a nutrient-dense and delicious breakfast is a great way to start your day off on the right foot. A breakfast high in protein, fiber, healthy carbs, and healthy fats will keep you fuller longer. By starting your day with a balanced and nutritious meal, you’ll be setting yourself up for success and helping to fuel your body and mind. 

If you find you do not have time in the mornings to cook breakfast, try meal prepping the night before or when you do your normal meal prep. Prepping things like overnight oats, muffins, or protein pancakes are easy items to grab on your way out the door. If you prefer protein smoothies, you can always have the ingredients prepped in zip-lock bags and can blend them in the morning. 

Breakfast is an essential step in your morning routine! While there is no one size fits all breakfast, you can find the perfect breakfast that works for you! Below you can find some examples of high protein, high fiber, healthy carbohydrate, and healthy fat options for breakfast! If you want help learning how to make the perfect breakfast for you, schedule a free discovery call and start the process of working with a dietitian! Click the link at the end of the post to learn more information! Let us know your favorite breakfast below!


High protein breakfast options: 

  • 2 eggs: 12 g (scrambled or boiled)

  • Triple Zero Greek Yogurt: 15g

  • Cottage cheese: 25g 

  • Whey protein: 24g

High-fiber breakfast options:

  • Blueberries: 4g 

  • Oatmeal: 4g

  • Avocado: 7.5g (whole avocado)

  • Apple: 4g

  • Medium banana: 3g

  • Chia seeds: 10g

Healthy carbohydrate breakfast options:

  • Oatmeal: 27g 

  • Kodiak cakes: 14g 

  • Whole grain toast: 12g

  • Whole grain English muffin: 27g 

Healthy fat breakfast options:

  • Avocado: 22g

  • Peanut Butter: 16g 

  • Chia seeds: 9g

  • Almonds: 14g 


Well-rounded breakfast ideas:

  • Apple cinnamon oatmeal

  • Peanut butter banana oatmeal

  • Kodiak Protein Pancakes with maple syrup and berries

  • Avocado toast with scrambled eggs

  • Greek yogurt and fruit parfait

  • Egg casserole 


To learn more about how to cater your breakfast to your health needs, click this link to schedule a free discovery call with Danielle Starmer RDN LDN. In this 30-minute call, she will learn about your daily eating habits, health concerns, and health goals. Nutrition is an important part of your daily life. Do not wait to make this a priority! We hope to have you join the Starmer Nutrition family!

Written by Emma Wilson RDN student and edited by Danielle Starmer RDN LDN.


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