1. Eggs ﻿Eggs are undeniably healthy and delicious.﻿Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.﻿ ﻿

Best breakfast in morning : eggs

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. <a href="https://www.healthline.com/product-selection-process" dir="ltr">Here’s our process.</a>Despite what you may have heard, eating breakfast isn’t necessary for everyone.In fact, skipping breakfast may be better than eating unhealthy breakfast foods.However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.Here are the 12 best foods you can eat in the morning.<div><a name="TOC_TITLE_HDR_2"> 1. Eggs</a></div><a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" dir="ltr">Eggs</a> are undeniably healthy and delicious.Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/16373948" rel="noopener noreferrer" dir="ltr">1</a></hl-trusted-source>).What’s more, three large eggs provide about 20 grams of high-quality <a href="https://www.healthline.com/nutrition/how-much-protein-per-day" dir="ltr">protein</a> (<a href="http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2" rel="noopener noreferrer" dir="ltr">9</a>).Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.<BLOCKQUOTE>Summary Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_3"> 2. Greek Yogurt</a></div>Greek <a href="https://www.healthline.com/nutrition/7-benefits-of-yogurt" dir="ltr">yogurt</a> is creamy, delicious and nourishing.It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/20339363" rel="noopener noreferrer" dir="ltr">10</a></hl-trusted-source>).Certain types of Greek yogurt are good sources of <a href="https://www.healthline.com/nutrition/probiotics-101" dir="ltr">probiotics</a> like Bifidobacteria, which help your gut stay healthy (<a href="http://www.sciencedirect.com/science/article/pii/S0963996913006121" rel="noopener noreferrer" dir="ltr">15</a>).To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label.Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral and fiber content.<BLOCKQUOTE>Summary Greek yogurt is high in protein, helps reduce appetite and may aid weight loss. Certain types also contain beneficial probiotics.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_4"> 3. Coffee</a></div><a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" dir="ltr">Coffee</a> is an amazing beverage to start your day.It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.Even small amounts of caffeine can achieve these effects (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/12404081" rel="noopener noreferrer" dir="ltr">16</a></hl-trusted-source>).An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects (<hl-trusted-source source="Wiley" rationale="Peer reviewed journal" dir="ltr"><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/abstract" rel="noopener noreferrer" dir="ltr">18</a></hl-trusted-source>).This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength (<hl-trusted-source source="Wiley" rationale="Peer reviewed journal" dir="ltr"><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/abstract" rel="noopener noreferrer" dir="ltr">18</a></hl-trusted-source>).Caffeine has also <a href="https://www.healthline.com/nutrition/coffee-increase-metabolism" dir="ltr">been shown</a> to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period (<a href="http://europepmc.org/abstract/MED/723503/" rel="noopener noreferrer" dir="ltr">19</a>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/2912010" rel="noopener noreferrer" dir="ltr">20</a></hl-trusted-source>).In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/22766993" rel="noopener noreferrer" dir="ltr">21</a></hl-trusted-source>).Though oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/18467914" rel="noopener noreferrer" dir="ltr">34</a></hl-trusted-source>).Therefore, people with <a href="https://www.healthline.com/nutrition/celiac-disease-symptoms" dir="ltr">celiac disease</a> or <a href="https://www.healthline.com/nutrition/gluten-sensitivity-is-real" dir="ltr">gluten sensitivity</a> should choose oats that have been certified as gluten-free.Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast (<a href="http://nutritiondata.self.com/facts/breakfast-cereals/1598/2" rel="noopener noreferrer" dir="ltr">35</a>).To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.<BLOCKQUOTE>Summary Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_6"> 5. Chia Seeds</a></div><a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" dir="ltr">Chia seeds</a> are extremely nutritious and one of the best <a href="https://www.healthline.com/nutrition/22-high-fiber-foods" dir="ltr">sources of fiber</a> around.In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2" rel="noopener noreferrer" dir="ltr">36</a>).What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied (<a href="http://www.sciencedirect.com/science/article/pii/S0023643808001345" rel="noopener noreferrer" dir="ltr">37</a>, <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/21676152" rel="noopener noreferrer" dir="ltr">38</a></hl-trusted-source>).In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/17686832" rel="noopener noreferrer" dir="ltr">43</a></hl-trusted-source>).However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2" rel="noopener noreferrer" dir="ltr">36</a>).Here is a recipe for chia pudding that contains more than 25 grams of protein.<h3>High-Protein Chia Seed Pudding</h3>Ingredients:<UL><LI>1 ounce (28 grams) of dried chia seeds.</LI><LI>1 scoop of whey protein powder.</LI><LI>1 cup (240 ml) of coconut milk or almond milk.</LI><LI>Half a cup of berries.</LI><LI>Stevia or another <a href="https://www.healthline.com/nutrition/4-healthy-natural-sweeteners" dir="ltr">sweetener</a> to taste, if desired.</LI></UL>Directions:<UL><LI>Combine all ingredients in a bowl and mix well. </LI><LI>Cover the bowl and refrigerate for at least one hour.</LI></UL> You can find a great selection of chia seeds <a rel="noopener noreferrer nofollow sponsored" data-event="In-Content Affiliate Link|undefined|clicked" href="http://amzn.to/2GwO8k0?correlationId=f19e8c91-44ec-4568-b338-fe8f2421a873" data-sponsor-index="1" dir="ltr">here</a>.<BLOCKQUOTE>Summary Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.</BLOCKQUOTE><div>HEALTHLINE NEWSLETTER</div><div>Sign up for daily nutrition tips and tricks</div>Healthier eating shouldn’t be a hassle. We’ll send you our evidence-based tips on meal planning and nutrition<div><button type="submit">GET STARTED</button></div><div><a name="TOC_TITLE_HDR_7"> 6. Berries</a></div>Berries are delicious and packed with antioxidants.Popular types include <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries" dir="ltr">blueberries</a>, raspberries, strawberries and blackberries.They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively (<a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2053/2" rel="noopener noreferrer" dir="ltr">44</a>, <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1848/2" rel="noopener noreferrer" dir="ltr">45</a>).What’s more, one cup of berries contains only 50–85 calories depending on the type.Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/24512603" rel="noopener noreferrer" dir="ltr">46</a></hl-trusted-source>All types of nuts are also <a href="https://www.healthline.com/nutrition/10-foods-high-in-magnesium" dir="ltr">high in magnesium</a>, potassium and heart-healthy monounsaturated fat.What’s more, Brazil nuts are one of the best sources of selenium — just two Brazil nuts provide more than 100% of the recommended daily intake (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/18258628" rel="noopener noreferrer" dir="ltr">64</a></hl-trusted-source>).Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and cholesterol levels (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/21715526" rel="noopener noreferrer" dir="ltr">65</a></hl-trusted-source>).Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value. You can find a great selection of nuts <a rel="noopener noreferrer nofollow sponsored" data-event="In-Content Affiliate Link|undefined|clicked" href="http://amzn.to/2FM1WFU?correlationId=fb629a7b-55f5-443e-9d56-1bcfc019da76" data-sponsor-index="2" dir="ltr">here</a>.<BLOCKQUOTE>Summary Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_9"> 8. Green Tea</a></div><a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea" dir="ltr">Green tea</a> is one of the healthiest beverages on the planet.It contains <a href="https://www.healthline.com/nutrition/what-is-caffeine" dir="ltr">caffeine</a>, which improves alertness and mood, along with raising metabolic rate (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/12404081" rel="noopener noreferrer" dir="ltr">16</a></hl-trusted-source>).Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruits, greens, nut butter or seeds to provide fiber and antioxidants.<BLOCKQUOTE>Summary A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_11"> 10. Fruit</a></div>Fruit can be a delicious part of a nourishing breakfast.All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type.<a href="https://www.healthline.com/nutrition/citrus-fruit-benefits" dir="ltr">Citrus fruits</a> are also very high in vitamin C. In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C (<a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1966/2" rel="noopener noreferrer" dir="ltr">78</a>).Fruit is also very filling due to its high fiber and water contents (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/7498104" rel="noopener noreferrer" dir="ltr">79</a></hl-trusted-source>).Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.<BLOCKQUOTE>Summary Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_12"> 11. Flaxseeds</a></div><a href="https://www.healthline.com/nutrition/benefits-of-flaxseeds" dir="ltr">Flaxseeds</a> are incredibly healthy.They’re rich in viscous fiber, which helps you feel full for several hours after eating (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/21676152" rel="noopener noreferrer" dir="ltr">38</a></hl-trusted-source>).Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2" rel="noopener noreferrer" dir="ltr">84</a>).Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast.Just make sure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can’t be absorbed by your gut and will simply pass through your system.<BLOCKQUOTE>Summary Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_13"> 12. Cottage Cheese</a></div>Cottage cheese is a fantastic breakfast food.It’s high in protein, which increases metabolism, produces feelings of fullness and decreases levels of the hunger hormone <a href="https://www.healthline.com/nutrition/ghrelin" dir="ltr">ghrelin</a> (<hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health" dir="ltr"><a href="https://www.ncbi.nlm.nih.gov/pubmed/20339363" rel="noopener noreferrer" dir="ltr">10</a></hl-trusted-source>One cup of cottage cheese provides an impressive 25 grams of protein (<a href="http://nutritiondata.self.com/facts/dairy-and-egg-products/11/2" rel="noopener noreferrer" dir="ltr">87</a>). Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.<BLOCKQUOTE>Summary Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.</BLOCKQUOTE><div><a name="TOC_TITLE_HDR_14"> The Bottom Line</a></div>Whether or not you eat breakfast is a personal choice.Despite what you may have been told as a child, <a href="https://www.healthline.com/nutrition/is-skipping-breakfast-bad" dir="ltr">skipping breakfast</a> does not necessarily have negative effects, as long as you eat a balanced diet throughout your day.If you do eat in the morning, make sure to start your day off right by fueling your body with the healthy and nutrient-dense foods outlined in this article.

Eating breakfast can be either good or bad, depending on what foods you eat. Here are the 12 best foods to eat in the morning.

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Despite what you may have heard, eating breakfast isn’t necessary for everyone.

In fact, skipping breakfast may be better than eating unhealthy breakfast foods.

However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.

Here are the 12 best foods you can eat in the morning.

<a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs">Eggs </a>are undeniably healthy and delicious.

Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16373948">1 </a>

What’s more, three large eggs provide about 20 grams of high-quality <a href="https://www.healthline.com/nutrition/how-much-protein-per-day">protein </a>(<a href="http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2">9 </a>).

Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.

Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories.

Greek <a href="https://www.healthline.com/nutrition/7-benefits-of-yogurt">yogurt </a>is creamy, delicious and nourishing.

It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.

Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20339363">10 </a>

Certain types of Greek yogurt are good sources of <a href="https://www.healthline.com/nutrition/probiotics-101">probiotics </a>like Bifidobacteria , which help your gut stay healthy (<a href="http://www.sciencedirect.com/science/article/pii/S0963996913006121">15 </a>).

To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label.

Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral and fiber content.

Greek yogurt is high in protein, helps reduce appetite and may aid weight loss. Certain types also contain beneficial probiotics.

<a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee">Coffee </a>is an amazing beverage to start your day.

It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.

Even small amounts of caffeine can achieve these effects (<a href="https://www.ncbi.nlm.nih.gov/pubmed/12404081">16 </a>

An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects (<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/abstract">18 </a>

This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength (<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/abstract">18 </a>

Caffeine has also <a href="https://www.healthline.com/nutrition/coffee-increase-metabolism">been shown </a>to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period (<a href="http://europepmc.org/abstract/MED/723503/">19 </a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/2912010">20 </a>

In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22766993">21 </a>

Though oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18467914">34 </a>

Therefore, people with <a href="https://www.healthline.com/nutrition/celiac-disease-symptoms">celiac disease </a>or <a href="https://www.healthline.com/nutrition/gluten-sensitivity-is-real">gluten sensitivity </a>should choose oats that have been certified as gluten-free.

Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast (<a href="http://nutritiondata.self.com/facts/breakfast-cereals/1598/2">35 </a>).

To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.

Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.

<a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds">Chia seeds </a>are extremely nutritious and one of the best <a href="https://www.healthline.com/nutrition/22-high-fiber-foods">sources of fiber </a>around.

In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2">36 </a>).

What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied (<a href="http://www.sciencedirect.com/science/article/pii/S0023643808001345">37 </a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/21676152">38 </a>

In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17686832">43 </a>

However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2">36 </a>).

Here is a recipe for chia pudding that contains more than 25 grams of protein.

<ul><li>1 ounce (28 grams) of dried chia seeds. </li><li>1 scoop of whey protein powder. </li><li>1 cup (240 ml) of coconut milk or almond milk. </li><li>Half a cup of berries. </li><li>Stevia or another <a href="https://www.healthline.com/nutrition/4-healthy-natural-sweeteners">sweetener </a>to taste, if desired. </li> </ul>

<ul><li>Combine all ingredients in a bowl and mix well. </li><li>Cover the bowl and refrigerate for at least one hour. </li> </ul>

You can find a great selection of chia seeds <a href="http://amzn.to/2GwO8k0?correlationId=f19e8c91-44ec-4568-b338-fe8f2421a873">here </a>.

Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.

Healthier eating shouldn’t be a hassle. We’ll send you our evidence-based tips on meal planning and nutrition

Berries are delicious and packed with antioxidants.

Popular types include <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries">blueberries </a>, raspberries, strawberries and blackberries.

They’re lower in sugar than most fruits, yet higher in fiber.

In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively (<a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2053/2">44 </a>, <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1848/2">45 </a>).

What’s more, one cup of berries contains only 50–85 calories depending on the type.

Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24512603">46 </a>

All types of nuts are also <a href="https://www.healthline.com/nutrition/10-foods-high-in-magnesium">high in magnesium </a>, potassium and heart-healthy monounsaturated fat.

What’s more, Brazil nuts are one of the best sources of selenium — just two Brazil nuts provide more than 100% of the recommended daily intake (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18258628">64 </a>

Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and cholesterol levels (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21715526">65 </a>

Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value.

You can find a great selection of nuts <a href="http://amzn.to/2FM1WFU?correlationId=fb629a7b-55f5-443e-9d56-1bcfc019da76">here </a>.

Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.

<a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea">Green tea </a>is one of the healthiest beverages on the planet.

It contains <a href="https://www.healthline.com/nutrition/what-is-caffeine">caffeine </a>, which improves alertness and mood, along with raising metabolic rate (<a href="https://www.ncbi.nlm.nih.gov/pubmed/12404081">16 </a>

Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruits, greens, nut butter or seeds to provide fiber and antioxidants.

A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.

Fruit can be a delicious part of a nourishing breakfast.

All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type.

<a href="https://www.healthline.com/nutrition/citrus-fruit-benefits">Citrus fruits </a>are also very high in vitamin C. In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C (<a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1966/2">78 </a>).

Fruit is also very filling due to its high fiber and water contents (<a href="https://www.ncbi.nlm.nih.gov/pubmed/7498104">79 </a>

Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.

<a href="https://www.healthline.com/nutrition/benefits-of-flaxseeds">Flaxseeds </a>are incredibly healthy.

They’re rich in viscous fiber, which helps you feel full for several hours after eating (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21676152">38 </a>

Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2">84 </a>).

Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast.

Just make sure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can’t be absorbed by your gut and will simply pass through your system.

Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.

Cottage cheese is a fantastic breakfast food.

It’s high in protein, which increases metabolism, produces feelings of fullness and decreases levels of the hunger hormone <a href="https://www.healthline.com/nutrition/ghrelin">ghrelin </a>(<a href="https://www.ncbi.nlm.nih.gov/pubmed/20339363">10 </a>

One cup of cottage cheese provides an impressive 25 grams of protein (<a href="http://nutritiondata.self.com/facts/dairy-and-egg-products/11/2">87 </a>).

Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.

Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.

Whether or not you eat breakfast is a personal choice.

Despite what you may have been told as a child, <a href="https://www.healthline.com/nutrition/is-skipping-breakfast-bad">skipping breakfast </a>does not necessarily have negative effects, as long as you eat a balanced diet throughout your day.

If you do eat in the morning, make sure to start your day off right by fueling your body with the healthy and nutrient-dense foods outlined in this article.

The 12 Healthiest Foods to Eat for Breakfast

Best breakfast in morning : eggs

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