Get All-Day Energy at Breakfast

When it’s time to rise, eat the things that will make you shine all day long. Breakfast done right can help you flourish throughout your day, and doing it “right” is easier (and yummier) than you think.

When looking for a power-packed breakfast, you want fiber and protein; in other words, you want nutrient-rich carbs that will digest slowly. And in case you need a refresher on what those are, here’s a basic list of foods that are your protein and fiber friends:

  • Berries
  • Coconut
  • Greek yogurt
  • Chia seeds
  • Flax
  • Whole-grain bread
  • Steel-cut oatmeal
  • Nuts (and nut butters)
  • Avocados
  • Cottage cheese
  • Eggs
  • Salmon

It’s one thing to see the recommended foods, but it’s a whole other predicament to put them together into something you’ll actually want to eat and have time to make. But truthfully, you don’t need a complicated recipe or a lot of prep time to concoct some breakfast magic.

Here are 4 simple breakfast meal ideas packed with protein and fiber to help you thrive:

Breakfast Smoothie

A classic choice, and the most practical if you need to eat on the go. Think of yourself as an artist, and the blender is your canvas; you can make the smoothie to your own tastes and health needs, so long as you use ingredients high in protein and fiber.

Directions: Throw in the good stuff like berries and fruit, juice, flax, almond milk, or coconut water. Be sure to include a base/thickener such as frozen banana, Greek yogurt, almond butter, or whey protein. Try using a couple dates for extra sweetness. Pour in a cute glass and sip like a queen.

Avocado Toast with Egg

Avocado toast isn’t just for millennials, nor should it be! Anyone looking for a delicious, energy-sustaining breakfast will enjoy this combination. Eggs with breakfast will help you feel fuller longer and assist in maintaining steady blood sugar levels. Meanwhile, avocado is an excellent source of fiber and healthy fats, which translates to longer-lasting energy.

Directions: Get your whole-grain toast with at least 4 grams of fiber, a spread of your choosing, and top with avocado and egg.

Salmon on Whole-Grain Toast

Similar to the avocado toast, but this time featuring salmon. Truly a powerhouse of protein and nutrients, salmon brings a lot to the table. You can fight off fatigue with salmon’s rich amounts of B vitamins and vitamin D. You can find thin-cut, salt-cured salmon (like lox) in the deli section of your local grocer.

Directions: Spread toast with goat cheese or cream cheese, and top with thin sliced salmon. Feel smug and fabulous all day from your fancy breakfast.

Greek Yogurt with Berries & Nuts

Berries are brimming with antioxidants and tend to be higher in fiber and lower in sugar compared to other fruits. Then you’ve got your nuts for a satisfying protein featuring heart-healthy fats, while Greek yogurt is a great source of probiotics and is rich in calcium and protein.

Directions: Spoon Greek yogurt into a bowl, top with fruit and nuts, and sprinkle with flax or chia seed if you’re feeling especially ambitious. Feel the superpowers descend upon you as you eat.


To be clear, the notion that breakfast is the most important meal of the day and should not be skipped has been debunked. That said, eating a healthy breakfast tends to correlate with other healthy habits, so you could consider it starting your day on the right foot by making sure your dietary needs are met. Or you can carry over these same guidelines to what you eat for your ladies’ brunch or power lunch. Bottom line: your body and mind will support you when you give them the love they need, and when it comes to breakfast, love looks an awful lot like a fiber- and protein-rich meal. Happy eating, friends, and be well.