What's the best breakfast for energy?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.The best breakfast for energy supply is one that provides protein, complex carbohydrates, and healthy fats to match your blood sugar level and offer you sustained energy for hours. Good choices include Greek yogurt with berries and almonds, or eggs with avocado on whole-grain toast, which are more sustaining options than sugary cereals and will prevent that middle-of-the-morning crash. This combination provides sustained fuel for your body without the use of artificial stimulants.
Quick Options (<5 min)
- Greek yogurt + berries + almonds
- Cottage cheese + pineapple + pecans
- Protein shake + spinach + almond butter
Weekend Preparations
- Egg muffins with veggies (make ahead)
- Overnight oats with chia seeds
- Sweet potato toast with avocado
Portion Guidelines
- Protein: Palm-sized portion
- Carbs: Cupped-hand amount
- Fats: Thumb-sized serving
Dietary Adaptations
- Vegan: Tofu scramble + whole-grain toast
- Dairy-free: Chia pudding + coconut flakes
- Low-carb: Avocado + smoked salmon
Hydration Pairings
- Water with lemon upon waking
- Herbal tea with breakfast
- Avoid juice or sugary drinks
Learn why this works. Protein helps regulate insulin surges, while complex carbs provide a slow-burning source of glucose. Healthy fats facilitate the absorption of fat-soluble vitamins, and fiber slows down digestion. Together, they create stable energy for 3-4 hours, unlike sugary breakfasts that lead to energy crashes.
Time breakfast within 1 hour of waking. Your metabolism needs fuel after a night of fasting. Presenting breakfast too long triggers stress hormones to deplete energy. I eat within 30 minutes of waking and find my morning chores require notice of effort and sustained focus without cravings.
To avoid breakfast blunders, skip the protein and opt for refined carbs instead. Muffins, pastries, and sugary cereals can elevate blood sugar levels and then cause a crash. Even healthy smoothies can still be messy if you go for a smoothie bowl and top it with all the fruit. Strive for a level of balance to avoid any up-and-down energy until lunch!
Make adjustments as necessary depending on your daily activity levels. Active individuals require more carbohydrates to fuel their active lifestyles, while sedentary individuals may benefit from a higher protein intake. Pay attention to your level of hunger and when you start to feel energized. You will know your breakfast is working when you are satisfied with no dips in energy before lunch.
Read the full article: 10 Natural Energy Boosters That Work
