Many people sacrifice eating breakfast for a few more minutes of sleep in the morning. But eating breakfast is one of the best ways to boost your energy for the day. “Eating breakfast in the morning restores glucose to the brain, your most energy-hungry organ, so you can think clearly and stay focused,” explains Samantha Peterson, MS, RD. “It steadies blood sugar, replenishes the nutrients your brain and muscles used overnight, and signals your metabolism to shift out of rest mode,” she says.
And if your mornings are always rushed, eating breakfast is even more important, according to Peterson. “Stable blood sugar helps keep cortisol and stress hormones in check, creating a calmer, more grounded start,” she explains.
Not all morning foods offer the same energy-boosting benefits. “Eating higher quality, more balanced calories leads to higher quality, more balanced energy,” explains Dawn Jackson Blatner, RDN, CSSD, sports dietitian and author of The Superfood Swap. She recommends eating a meal that includes carbohydrates, protein, and fat, since each macronutrient offers different benefits. “Carbs are your body’s preferred energy source, especially for the brain and muscles,” she explains. “Protein calories help keep energy steady by slowing digestion and supporting your muscles and metabolism, and fat calories give you long-lasting, concentrated energy.”
Need some ideas to get you going? Below are the morning foods experts recommend to help boost your energy.
Eggs
This morning staple is a complete protein, meaning it contains all of the essential amino acids, and will help you feel fuller for longer. It’s also packed with B vitamins and choline to support brain energy, focus, and satiety, Peterson says.
Spinach
Add a few handfuls to your eggs to make a filling, energy-boosting breakfast. “Spinach is rich in plant-based iron to help carry energizing oxygen to cells,” Blatner says. And it’s a natural source of nitrates, which helps increase blood flow and energy, she explains.
Greek Yogurt
Choose this for an easy grab-and-go breakfast that’s rich in protein as well as probiotics that help support digestion, blood sugar balance, and mood, Peterson advises. “It’s especially a great choice for busy or stressed mornings,” she says.
Nuts and Seeds
“They contain magnesium that supports hundreds of reactions involved in creating energy,” Blatner says. Try adding a handful of nuts and seeds, like pumpkin seeds, almonds, chia, or hemp, to your morning oatmeal or yogurt. Or prep a chia seed pudding ahead of time for a quick breakfast option, Peterson suggests.
Oatmeal
Oatmeal is a high-quality source of whole-grain carbohydrates, Blatner says. Make it a complete meal by adding nuts, seeds, and berries.
Cottage Cheese
“Cottage cheese is rich in casein, a slow-digesting protein that helps keep you full and your energy steady for hours,” Peterson says. “It’s also packed with calcium, which supports muscle function and healthy metabolism.” Plus, it’s super versatile and can be eaten with sweet or savory toppings.
Avocado
This fruit is rich in fat and protein to help keep your energy stable and prevent mid-morning crashes, Peterson says. Make a classic avocado toast or try one of Blatner’s favorite breakfasts: Guac and kraut breakfast tacos. “Mash avocado with salt and lime (lazy guac), and add it to a tortilla with scrambled eggs, sauerkraut, and hot sauce,” she says.