top of page

How to Build a Balanced Breakfast Plate

watson2wellness


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!

11 views0 comments

Recent Posts

See All

Comments


  • Instagram
  • Facebook
  • Youtube
bottom of page