No matter how hurried your mornings can get, there’s no reason to start the day hungry. An energy rich breakfast can keep you going through the entire day and get you through those long zoom calls and meetings. Research from the International Journal of Gastronomy and Science suggests that we should aim to consume 15-25% of our daily energy intake at breakfast. To stay full longer, it’s best to eat foods that contain complex carbohydrates (like whole grains, fruits, and vegetables), healthy fats, protein, and fibers.

But when it comes to including all these nutrients in your morning grub, the struggle can be real. So we’ve put together a list of 9 low-prep energy boosting breakfast foods that’ll start your day off right with little effort!


Rise and shine with these 9 energy boosting foods

1. Eggs

Eggs are some of the healthiest foods you can eat. They’re chock-full of protein – each egg contains 7 grams of protein or 30% of your daily intake. These breakfast stars regulate blood sugar and maintain insulin, keeping hunger at bay. The best part? Eggs are super versatile – eat ’em any way you want – hard boiled, soft boiled, scrambled, fried, or smashed with an avocado on your favorite slice of bread.

2. Greek yogurt

Not only is it creamy and delicious, Greek yogurt is rich in calcium and protein, contains healthy fats, and provides you with probiotics that help to keep your gut healthy. Mix it together with your favorite fruits and seeds for a tasty and nutritious morning treat!

3. Avocados

Maybe avocado toast is uber hip these days, but it deserves all the credit it can get. Avocados are full of healthy fats and fiber and help to keep you energized through the day. They also contain B vitamins which are known to increase energy levels. Blend them into a green smoothie or mix into scrambled eggs for a touch of creamy goodness.

4. Whole grains

A slice of 100% whole wheat or whole grain toast can provide essential B vitamins and minerals such as calcium, potassium, and magnesium. Or take your whole grain serving up a notch and make a whole grain cereal with quinoa or millet. In as little as 20 minutes you can have a belly warming bowl to satisfy your tummy and keep you from getting hungry too fast.

5. Seeds

Don’t underestimate the power of itty bitty seeds like flax, chia, sesame, sunflower, and pumpkin, they really pack a punch! Sprinkle some seeds on your oatmeal or mix into a smoothie for a healthy serving of iron, protein, and omega 3-fatty acids.

6. Fresh fruit

The natural sugars and fiber in fresh fruit make it an easy breakfast choice that will help keep your blood sugar levels steady longer. Berries of all kinds are loaded with vitamin C and antioxidants and can be enjoyed fresh or frozen in a smoothie. Bananas provide an easy fix if you’re on the go, and will nourish your body with essential carbohydrates and potassium.

7. Nuts and nut butters

Just a spoonful of nut butter spread on toast or blended into a smoothie can boost you with heart-healthy fats, antioxidants, and protein. Not only that, research from BMC Medicine also shows that eating a handful of nuts each day can lower the risk of developing illnesses such as cancer and heart disease. Toss them into your oatmeal or breakfast cereal for nutty wholesomeness.

8. Oatmeal

A classic breakfast staple for a reason- oatmeal is incredibly nutritious and can help you stay satiated for hours and keep blood sugars from rising rapidly. Save yourself some precious morning time by soaking them overnight in nut milk and toss in your favorite nuts and seeds for a quick and nutritious breakfast.

9. Leafy greens

Leafy greens like spinach and kale are packed with iron, rich in antioxidants, and will help to maintain energy levels through the day. Blend them into a smoothie or sautee with eggs on toast for an energy boost your body will love.

Keep your mornings interesting by mixing and matching from these tasty options and get your energy fix without breaking a culinary sweat.