Americans have long been fed confusing messages about what a healthy breakfast looks like. As a kid, the commercials you watched during Saturday morning cartoons sent the message that a nutritious breakfast was a bowl of Frosted Mini-Wheats and a glass of O.J.
As an adult, you may come across confusing — and conflicting — messages about breakfast on social media. One wellness influencer may advocate for intermittent fasting and waiting until lunch to eat. Someone else may advocate for a high-protein breakfast of eggs and sausage. Keep scrolling and you may come across another person swearing by their favorite whey protein smoothie (with a link in their bio for a discount).
Spoiler alert: The best breakfast for you depends on your individual health goals and lifestyle. If you’re starting your day with a long run, you’ll probably want to opt for a different morning meal than someone who is heading to the Club to lift weights.
Want to know exactly what to eat to support your health goals? Keep reading for advice straight from a registered dietitian and examples of morning meals to try.
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What Is a Balanced Breakfast?
No matter what your health goals are, it’s important to have a balanced breakfast — and the term is thrown around a lot for a reason. “In regards to nutrition, the word ‘balanced’ typically refers to a combination of food groups, aka macronutrients [carbohydrates, proteins, fiber, and fats] and micronutrients [vitamins and minerals],” explains registered dietitian Maggie Michalczyk, R.D.
These macronutrients are all integral to the breakfast options that healthy food delivery service Provenance Meals, an Equinox Circle partner, curates, says Caroll Lee, the CEO and company founder. “When it comes to breakfast, our primary focus is to help our clients start their day with stable blood sugar. By designing our breakfasts around protein, fiber, and healthy fats, we prevent the glucose spike and ensuing energy rollercoaster that occurs when you start your day with a sugary breakfast,” she says. Some examples of what this looks like include Garden Baked Eggs (made with eggs and veggies) and Paleo Pumpkin Pancakes (made with pumpkin and almond flour).
Ensuring your breakfast has protein, fat, carbs, and fiber is the foundation of building a balanced breakfast. But depending on your health goals and how you plan on spending your morning, there is additional nutritional intel you should keep in mind.
If You Want a Breakfast That Will Help You Power Through Your Work Until Lunch
If you’re having trouble concentrating on your work and find yourself craving a nap even though you’ve been awake for only a few hours, there’s a good chance your breakfast isn’t giving you what your body needs. To give your body enough nutrients to help you stay focused, mentally sharp, and full, Michalczyk reiterates the importance of getting enough protein, healthy fats, carbs, and fiber.
“Choose foods that are more filling, nutrient-dense, and take longer to digest,” she says. “Complex carbohydrates, such as whole grains, lean proteins like eggs and yogurt, and healthy fats such as avocados or nuts, are all important to have for satiety.” On the fiber front, she says that fruits and vegetables both take longer to digest, which means they’ll keep you full for longer, giving sustainable energy without a crash.
Consider meals like oatmeal with nut butter and fruit, eggs and avocado on whole grain toast, a veggie-packed omelet with toast, or peanut butter and banana on whole grain bread. Lee’s an especially big fan of savory breakfasts, like eggs and veggies. She explains that, unlike sugary cereals or pastries, they won’t spike blood sugar, which will lead to sustained energy until lunch.
If You’re Going for a Long Run
Runners, your plate is going to look a little different from someone who is heading straight to the office in the a.m. “Prior to a long run, it's essential to consume easily digestible carbohydrates for immediate energy,” Michalczyk says. The key is focusing on carbs (the body’s primary source of energy) that don't take a lot of work for your body to digest (to avoid some unpleasant bathroom woes while you’re logging those miles).
Some examples of a balanced breakfast with easy-to-digest carbs include peanut butter and a banana on an English muffin, a baked potato with Greek yogurt, or a plain bagel with applesauce. “What feels best to eat before a run will vary from person to person, so it's important to test out [the] timing of eating before a run and type of food,” Michalczyk says.
Since pre-run breakfasts are low in fiber (to avoid gastric upset), it’s important to prioritize this nutrient when it comes to your post-run snack and other meals.
If You’re Heading to the Club to Lift Weights
If strength training is part of your morning, Michalczyk says it’s even more crucial to eat a balanced breakfast and to be especially mindful of your protein intake, an important nutrient for muscle recovery and growth.
“Aim for 15 and 25 grams of protein, which can be achieved with foods like Greek yogurt, eggs, or a protein smoothie,” Michalczyk says. “Pair this with carbohydrates for energy and a source of healthy fats for fullness.” Lastly, she says to be sure to include some healthy sources of carbohydrates like a whole grain slice of toast, oats, or fruit to have some quick energy to lift heavy weights. “Carbs are turned into quick energy for your body as soon as they are ingested,” she explains.
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If You Want to Support Your Gut Health
Considering that optimal gut health is connected to better immune health, lower depression and anxiety, and lowering the risk of chronic diseases, it’s no surprise that supporting gut health through diet is a primary health goal for many. To best support your gut health, Michalczyk suggests incorporating prebiotics and probiotics into your breakfast while making sure to get enough of the other macronutrients (protein, carbs, and healthy fats).
Michalczyk explains that prebiotics are a type of fiber that feeds probiotics, which are beneficial bacteria that work to maintain a healthy gut. “Good breakfast sources of prebiotics include foods like whole grains, fruits, and vegetables — for example, bananas and almonds,” Michalczyk says. “When it comes to probiotics, fermented foods like yogurt, kefir, and cottage cheese are an excellent choice for breakfast. Another popular favorite is cottage cheese.” She adds that pairing pre- and probiotic foods together and eating fermented foods is a great way to support gut health.
Lee likes to integrate pickled vegetables into her breakfast, something many may not think to try in the morning but is a great way to support the gut. “Other countries regularly have savory meals in the morning, meals that don't look that different from lunch or dinner. In fact, one of my favorite breakfasts of all time is a traditional Japanese breakfast, with fish, soup, pickled vegetables, and rice,” she says. “So don't be afraid to experiment to see what works best for you!”
If You’re Trying to Lose Weight
When the goal is weight loss, some people skip breakfast as a way to cut calories. But Michalczyk emphasizes that this is not the best way to go. “When it comes to weight loss, don't skimp on breakfast. Having a super small or low-calorie breakfast won't keep you full and instead might lead to snacking on less healthy items in the morning and throughout the day,” she says. In other words, it’s still important to prioritize all the nutrients that make up a balanced breakfast.
“Start the day with a strong breakfast that contains protein, healthy fat, and complex carbohydrates,” Michalczyk says. She says that some examples include a veggie omelet, smoothie with greens and protein powder, or oatmeal with fruit and nut butter.
While there’s not one perfect breakfast for everyone, Michalczyk reiterates that it’s a meal everyone should be eating. “The jury may be out when it comes to if breakfast [is] the most important meal of the day, but in my book, it sets the tone for a healthy day of eating,” she says. Besides, eating something delicious and nourishing is a lot more enjoyable than going through the morning hungry, and it will help you reach your health goals better, too. Now that’s a full plate of benefits.
Through Equinox Circle, members can harness the healing power of food with $100 off your first four Provenance orders of $150 or more, priority delivery on all orders, and 10% off products and cleanse programs in the Wellness Shop.