Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling full
Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.
Chia seeds
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full
Berries
Berries provide a low calorie sweet treat that tends to beTrusted Source high in fiber and antioxidants. Popular options include:
Cottage cheese
Cottage cheese is low in calories, providing only 180 caloriesTrusted Source per cup (220 g). This means it may also support weight loss, if that’s your goal.
Whole grain toast
Whole grain toast is high inTrusted Source fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
Nuts
Their protein, fat, and fiber content also means they can promote fullness.
Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.
Protein shakes
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.