12 Healthy Breakfast Foods You Must Eat

Eat your breakfast. Share your lunch with a friend. Give your dinner to your enemy.

So much wisdom in this old saying.

Really, breakfast is the most important meal of the day.


A balanced breakfast can help you stay fit.

When you start your day with a healthy breakfast you provide your body with energy and you are on the right way to lose extra weight.

Breakfast is essential for good digestion, maintaining a healthy weight and losing weight, too. (1)

Reasons why breakfast is important for weight loss:

  • You won’t overeat
  • You won’t eat late at night
  • And you will start your day full of energy

Now when we’ve determined that breakfast is very important, let’s see what food is the best for starting your day right.

Best healthy breakfast foods for you:

1. Cereals


It would be great to start your day with cereals as often as possible.

Cereals are high in minerals, vitamins, omega 3 fatty acids- all necessary for your normal functioning.

The best combo for breakfast is wholewheat cereals and low-fat yogurt.

2. Chia seeds

Chia seeds for weight loss

Chia seeds are full of nutrients and they are an excellent source of energy that you need for a good start of your day.

These seeds are a common ingredient in many weight loss diets.

Chia seeds are one of the best high-fiber foods.

Also, they are high in omega 3 fatty acids which protect your heart and your blood vessels.

Although chia seeds are easy to digest, you should soak them in water (or other liquid) before you eat them.

You can read all about chia seeds for weight loss and how to prepare them here.

3. Kefir


Another great ingredient for breakfast.

It contains carbs, proteins, and fats.

It’s superb for your digestion, immune system and it detoxes your body.

Kefir is easy to digest, too.

It is high in calcium, magnesium, and potassium.

4. Green tea

best teas for weight loss green tea

Green tea is high in polyphenols (antioxidants crucial for your body).

You can combine green tea with honey and lemon and enjoy its great taste.

Green tea boosts your metabolism and the fat burning rate.

5. Berries

Best foods for weight loss - Berries

Healthy and delicious.

Berries are one of the best weight loss foods.

You can eat them fresh, with salad, oatmeal or as jam.

However, it’s recommended to intake them fresh or as a smoothie.

Berries like blackberry, cranberry, blueberry, raspberry are powerful antioxidants (they fight free radicals in your body).

And they are a great ally in the weight loss battle.

6. Flaxseed

High fiber foods flax seeds

If you intake flaxseed every day you will feel the positive effects, surely.

It’s best to eat ground flaxseed so that you make use of all nutrients.

Eating whole flaxseed is not that effective since they just go through your body.

The same goes for flaxseed as for chia seeds- soak them in liquid before you intake them.

The best choice for that would be yogurt or kefir.

7. Protein shake

Protein shake

Another good choice when it comes to breakfast.

How to make a protein shake?

Take whey or pea protein and mix it with non-dairy milk and dates, for example.

If you want a high-energy meal then add dates, if you want a light meal then add honey and carob.

You can make protein shakes with different fruit, it’s important to choose fresh ingredients.

8. Nuts

Foods high in proteins Nuts

Nuts are high in healthy fats that protect your heart and brain.

Eat a handful of nuts every morning- a mixture of cashews, walnuts, almonds, Brazil nuts, and hazelnuts.

Walnuts have a positive effect on your blood vessels, Brazil nuts are high in selenium, and almonds are high in proteins.

Nuts are an excellent choice for a snack when you are on a diet.

9. Beetroot juice

High fiber foods beet

I suppose you want coffee first thing in the morning.

That’s fine, many of us do.

But, I want to suggest one healthy alternative to try- beetroot juice.

How to make this juice?

Blend fresh beetroot and leave it for an hour in the fridge.

Then add freshly squeezed apple and carrot juice, mix it and there you go.

Simple and very healthy.

Also, take the pulp that was left in the blender and add lemon, garlic, olive oil and you have a healthy spread for later.

10. Eggs

Egg yolk

You probably heard everything you need to know about eggs.

They are an important ingredient for breakfast because they help you stay full during the day.

In addition, eggs contain amino acids which are necessary for your metabolism to work properly.

Although they are healthy, try not to exaggerate.

You can eat quail eggs as an alternative since they contain less cholesterol.

11. Fresh cheese

fresh cheese

It contains fewer calories, fats, and carbs than other types of cheese.

It will satisfy your cravings without piling up fat layers.

Fresh cheese is really easy to digest.

It contains little salt.

And you can use the whey from this cheese.

Mix ground flaxseed, a pinch of sea salt, whey, and fresh cheese.

That’s a healthy spread for your breakfast.

12. Lemon

You don’t need to start the day eating lemons, but you can make yourself a healthy breakfast and drink a fresh lemonade.

Lemon water and honey speed up your metabolism and help you combat those extra pounds.


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