8 Best Breakfast Foods to Boost Energy

By Willow Breckenridge | Dec 13, 2021

Breakfast — the most important meal of the day. 

But let’s face it. It can be challenging to get out of bed in the morning to make a meal before heading to work or school. However, opting for a cup of coffee won’t give the energy boost most adults need for the day. Relying on caffeine and sugary cereals or no food leaves the body feeling more groggy and tired by the end of the day. 

The human body works hard during the night to digest the previous dinner. In the morning, the body needs fresh fuel to function. Otherwise, it will tap into other energy reserves, which will give people an energy deficit. That first meal of the day, breaking the fast, allows the body to feed off new energy sources, meaning the body feels energized all day. 

A balanced breakfast filled with energy-boosting foods is what everyone needs to have a productive day. Here are the eight best breakfast foods to boost energy. 

1. Eggs

Eggs are an excellent source of protein. Proteins help build and repair body tissues, transport and store nutrients and offer a ton of energy. One egg contains about seven grams of protein, five grams of healthy fat, and only 75 calories. 

One egg can take on multiple forms. Cook them with a bit of oil, scramble them, make an omelet filled with veggies or hard boil a batch for quick to-go breakfasts. Pair an egg with a whole grain piece of toast for a balanced meal.

2. Flaxseed

Flaxseed is an excellent option for those who get hunger pangs in the late morning. It’s high in fiber, meaning it can help slow digestion and lower blood sugar levels. Adding flaxseed to a morning breakfast will provide an impactful energy boost. 

There are a few ways to enjoy ground flaxseed, and one of the most popular is in a smoothie. However, add it to oatmeal, yogurt or a baked breakfast muffin. Mix it with hot water to make flax “tea,” complete with honey and lemon juice. 

3. Oatmeal

Although some may turn their nose away from oatmeal, it’s one of the best breakfast options, especially when paired with a bit of nut butter and banana! Morning oatmeal should have lots of fiber, low sodium and sugar, and whole grain as the first ingredient. 

Oats are packed with zinc, iron, phosphorus, magnesium, copper and manganese. Due to the high fiber content of oats, they keep the stomach feeling fuller longer. Make it as is or add it to a baked good. 

4. Greek Yogurt

Yogurt companies tend to load their products with sugar, which will not give anyone energy. Instead, opt for plain Greek yogurt and add mix-ins. Yogurt is an excellent source of probiotics, which help the gut stay healthy. 

There are many toppings options, like berries, honey, apples, granola, oats, banana, and coconut. Keep the toppings in balance, though, for an energy-boosting breakfast. 

5. Coconut

Coconut is tropical, versatile, and so delicious. While coconuts provide a lot of healthy fats, they also have minerals and B vitamins. The meat has high fiber content, meaning it can help slow digestion and regulate blood sugar. 

Add coconut water to a smoothie in the morning. Use the flaked flesh as a yogurt topping. Put some shaved coconut into oatmeal. However it’s prepared, it’ll provide a nice boost in energy levels. 

6. Avocado

There’s a reason why the whole world adopted avocado toast a few years ago. Avocado provides so many healthy fats, minerals and vitamins. They contain vitamins B, C, E and K, as well as potassium and folate. 

Avocado is the perfect breakfast food, whether on toast, blended in a smoothie or added to an omelet. Besides providing energy, avocados also support eye health, which greatly benefits people who stare at screens all day. 

7. Berries

Superfood berries, like blueberries, raspberries, blackberries and strawberries, contain high amounts of fiber, vitamin C and antioxidants. They’re a great snack in the morning, offering a sweetness bound to wake up the senses. Even though they’re sweet, they’re generally low in calories. 

Berries can improve cognitive function and fuel good bacteria. Incorporate berries into Greek yogurt, smoothies, pancakes or whole-grain cereals for a sweet and nutritious breakfast. 

8. Almond Butter

Peanut butter can be great breakfast food, but an even better one is almond butter. Almond butter is made from ground, roasted almonds. Almonds themselves are a healthy snack and excellent protein source. Swap peanut butter for almond butter on toast, in oatmeal or with a banana.

Besides protein, almonds are a good source of healthy fats, vitamin E, calcium and antioxidants. It helps keep people fuller longer. Make sure the almond butter doesn’t have any added sugar, though. Eat it in moderation because nut butter can be high in calories. 

The Most Important Meal of the Day

Starting the day with a healthy balanced breakfast will ensure focus, productivity and a day full of energy. These are some of the best energy-boosting foods available, so get creative with your breakfast routine!

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