A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.

Eggs

Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling fullTrusted Source.

In a 2020 studyTrusted Source, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.

The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.

Eggs also containTrusted Source:

• lutein and zeaxanthin in the yolk, antioxidants that appear to supportTrusted Source eye health and may have benefitsTrusted Source for skin, liver, eye, and cardiovascular health
• choline, a vital nutrientTrusted Source for brain and liver health
• B vitamins, including folate
• vitamin A
• iron, calcium, and other essential minerals

Research from 2021Trusted Source indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.

Eat eggs with other

Fruit

Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.

All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.

Potassium-rich fruits include:

• bananas
• oranges
• cantaloupe
• papaya
• mango

Many fruits contain vitamin C, which actsTrusted Source as an antioxidant and is crucial to skin health. Fruits high in vitamin C can include:

• oranges
• guava
• kiwi
• strawberries
• papaya
• acerola cherries
• lychee

Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.

Consuming fruits and vegetables may reduceTrusted Source the risk of health conditions such as:

• cardiovascular disease
• dementia
• diabetes
• obesity

Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.

For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.