
Breakfast is the perfect time to set yourself up for a great day. A balanced breakfast plate prioritizes protein, healthy fats, moderate carbs, and fiber from fruits or veggies. It’s all about fueling your body without the mid-morning crash.
Step 1: Start with Protein
Protein is key to keeping you full and energized. Aim for a palm-sized portion.
Examples:
Scrambled eggs or egg whites
Greek yogurt or cottage cheese
A slice of smoked salmon

Step 2: Add Fiber-Rich Fruits or Veggies
These add color, nutrients, and help keep your digestion happy. A handful or two of fruits or veggies is a great target.
Examples:
Fresh berries or sliced banana
Sautéed spinach or cherry tomatoes
A handful of arugula on the side
Step 3: Moderate Carbs for Energy
Carbs at breakfast give you the energy to start your day strong. Stick to minimally processed options and aim for about a fist-sized portion.
Examples:
A slice of whole-grain toast
Half a small sweet potato
A small scoop of oatmeal
Step 4: Don’t Forget Healthy Fats
Fats make your breakfast satisfying and delicious. Keep the portion to about the size of your thumb.
Examples:
A sprinkle of chia seeds or flaxseeds
A small drizzle of olive oil on your veggies
A tablespoon of almond or sunflower seed butter
Step 5: Add a Little Extra
This is where you can add fun flavors or a touch of sweetness to make breakfast enjoyable.
Examples:
A sprinkle of cinnamon on your oatmeal
A dollop of hummus with your eggs
A squeeze of lemon over your greens
A Few Quick Breakfast Tips:
Prep ahead: Overnight oats, boiled eggs, or pre-washed greens can save time in the morning.
Mix and match: Use the formula, but swap ingredients to keep breakfast exciting.
Think balance: Focus on getting a mix of all macronutrients for a satisfying and energizing meal.
By starting your day with a balanced breakfast, you’ll set the tone for better energy, focus, and fewer cravings later on. It’s your morning power-up plate!
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