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What Is A Healthy Breakfast?

13th April 2023

In this blog post we will explore the importance of having a healthy breakfast daily, what it should be composed of and give practical examples.


Breakfast is considered the most important meal of the day, as it helps to kick-start your metabolism and give you the energy you need to get through the day. Eating a healthy breakfast has been linked to a number of benefits, including improved concentration, better memory, and a reduced risk of obesity and chronic diseases. Furthermore, a healthy breakfast can also help to stabilize blood sugar levels, which can help you to avoid the mid-morning slump and keep you feeling full until lunchtime.


A healthy breakfast should include a balance of carbohydrates, protein, and healthy fats. This combination will help to provide your body with sustained energy throughout the morning, and can help to keep you feeling full until lunchtime. Some examples of healthy breakfast foods include:

  • Carbohydrates: Whole-grain bread, oatmeal, quinoa, fruit, vegetables
  • Protein: Eggs, Greek yogurt, cottage cheese, nut butter, tofu
  • Healthy Fats: Avocado, nuts, seeds, olive oil

These foods categories are not mandatory especially if you are in a weight loss phase were you would cut the carbs in order to lose fat.


When it comes to breakfast, there are certain foods and ingredients that you may want to avoid in order to make sure you're getting the most out of your meal. Here are a few things to keep in mind:

  1. Sugary cereals: Many breakfast cereals are loaded with added sugar, which can cause a spike in blood sugar levels and leave you feeling hungry soon after eating. Instead, opt for whole-grain cereals that are lower in sugar or make your own granola using natural sweeteners like honey or maple syrup.
  2. Processed meats: Bacon, sausage, and other processed meats are high in saturated fat and sodium, which can increase your risk of heart disease and other health problems. If you want to include meat in your breakfast, try leaner options like turkey bacon or chicken sausage.
  3. High-fat pastries: Pastries like croissants and danishes are typically high in calories, fat, and sugar, which can lead to weight gain and other health problems. Instead, try whole-grain toast with nut butter or a homemade breakfast muffin made with healthier ingredients like whole-grain flour and fruit.
  4. Sweetened drinks: Sweetened drinks like juice, soda, and some coffee drinks are high in sugar and can cause a quick spike in blood sugar levels. Instead, opt for water, unsweetened tea, or black coffee.
  5. High-sugar spreads: Many popular breakfast spreads like jams, jellies, and flavored cream cheese are high in added sugars. Instead, try natural nut butters or avocado for a healthier spread option.

By avoiding these common breakfast pitfalls, you can ensure that you're getting a balanced and healthy breakfast that will set you up for a successful day.


Here are three healthy breakfast ideas with calories:

Omelet with Spinach and Feta Cheese (approx. 350 calories)


  • 2 eggs
  • 1/2 cup fresh spinach
  • 1 oz crumbled feta cheese
  • 1/2 tbsp olive oil


  1. Heat olive oil in a non-stick skillet over medium heat.
  2. Whisk eggs in a bowl and pour into the skillet.
  3. Add spinach and feta cheese on one half of the omelet.
  4. Once the eggs are set, fold the omelet in half and slide onto a plate.

Peanut Butter Banana Smoothie (approx. 400 calories)


  • 1 banana
  • 1 cup unsweetened almond milk
  • 2 tbsp natural peanut butter
  • 1 tsp honey
  • 1/2 tsp vanilla extract
  • 1/2 cup ice


  1. Add all ingredients to a blender and blend until smooth.

Greek Yogurt Parfait (approx. 250 calories)


  • 1 cup plain Greek yogurt
  • 1/2 cup fresh berries
  • 1/4 cup granola
  • 1 tbsp honey


  1. In a bowl or glass, layer Greek yogurt, berries, and granola.
  2. Drizzle with honey.


Eating a healthy breakfast each day is important for your overall health and well-being. A healthy breakfast should include a balance of carbohydrates, protein, and healthy fats. These three breakfast ideas are easy to make and will provide you with sustained energy throughout the morning. Give them a try and see how you feel!

Organizing your breakfast meals each day can be complicated especially if you want to watch your calories. AutoMealPlanner makes it easy to choose foods you like and create meals that hit your caloric needs. It also gives you a grocery list for the week. Following a healthy diet has never been so easy!

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