6 Breakfast Foods for Extra Energy

31 January, 2019
Your first meal of the day should give you all the energy you need to face the day with no mid-morning slump. Check out these delicious, energy-packed breakfast foods to start your day out right.

Your breakfast foods are probably things like a coffee and bagel on your way to work or while you get dressed and ready to leave. However, with this morning meal, you’re definitely not giving your body the fuel it needs to start the day out right.

If you don’t want to feel tired, weak, or unable to focus, you should eat foods that give you energy from the start of the day. When you begin doing this, your brain becomes renewed, alert, and ready to start moving.

You will be able to work better, accomplish more, think more creatively, and prevent the physical and mental fatigue that’s so common today.

Here are some foods your breakfast should not be without:

The Best Breakfast Foods for Lasting Energy

1. Healthy carbohydrates

First, it’s necessary to make this distinction because not all carbohydrates give you energy.

To be considered “healthy,” they shouldn’t cause drastic spikes in your blood sugar (after all, it’s worth noting that they are a source of glucose and the body converts them into energy).

Some of the best options are rye bread and oats (you can mix them in yogurt, milk, or juice).

These two foods keep your body energized and give your brain all the nutrients it needs to make good decisions and to be creative.

You might like: Emotional Exhaustion – How to Recover Your Energy

2. Eggs


If they aren’t consumed in excess, eggs are very good for you.

Here are some of the benefits of eggs:

  • They offer high-quality protein and also essential amino acids that interact well with hormones.
  • Eating eggs improves the neurotransmitters associated with mood.

That’s why it is a good idea to have a hard-boiled egg two or three times a week for breakfast. It’s especially good for those days when you know you have a busy schedule, have to work overtime, or expect a tiring day.

3. Low-fat proteins

That means no bacon or sausage in the morning: these fatty meats cause a major increase in cholesterol levels and don’t boost energy, they actually do the opposite.

Saturated fats slow us down and make us less capable of making good decisions.

You probably know what that heavy, tired feeling is like after a heavy meal that was high in fat. That’s how you will feel all day if you start your day with a bacon breakfast.

On the other hand, if you choose legumes for breakfast (lentils, beans, garbanzos), you’ll feel much more awake.

4. Nuts


If it doesn’t seem “normal” to you to have beans in the morning, you could try nuts (almonds, walnuts, peanuts, etc).

  • These foods combine healthy fats, carbohydrates, and vegetable proteins and give you a lot of energy.
  • Since they contain fiber, they provide a good amount of glucose and other nutrients that repair muscle damage and regulate your metabolism.

Keep in mind that nuts are high in calories, but a handful every two or three days isn’t a problem.

Read: Healthy Habits to Boost Your Energy Instantly

5. Fruit smoothies

It’s easier to make smoothies or fresh fruit juice in the summer. However, you should also keep up this habit when it’s cold out.

Instead of coffee, try a smoothie with apples, pears, oranges… Whatever combination you like!

You’ll notice that your energy doesn’t run out as quickly as it did when you had caffeine (which has various negative side effects, too).

It’s worth it to take the time to peel and cut up fruit and put it in the blender.

6. Reduced fat dairy products

We specify “reduced fat” because whole milk or yogurt in the morning may feel too heavy for some.

In addition, nonfat versions help prevent weight gain and are better for people with lactose intolerance.

Dairy products contain amino acids and nutrients that nourish and give energy.

If you don’t want to consume dairy products, you can opt for vegetable milks (almond, soy, rice, etc). These are cholesterol-free, have antioxidants and little fat, and are rich in protein.

Three Sample Energy-boosting Breakfasts

If you feel low in energy too early in the day, you may want to try one of these dishes:

1. Classic breakfast

You might say this is the most “common” breakfast of the three. It includes:

  • A cup of coffee (decaffeinated is better) with milk (skim)
  • Toast with low-fat cream cheese
  • Freshly squeeze orange juice (optionally add cereal or instant oats)

2. Quick breakfast

breakfast foods

For those who get up with just enough time or don’t want to leave the house feeling too full:

  • Place an apple, a banana, an orange, a handful of almonds, a bit of oats, and water in a blender.
  • Blend well and pour into a portable cup for the ride to work.

3. Low-calorie breakfast

If you want to lose weight as well as get some energy, this breakfast is perfect:

  • Low-fat yogurt
  • Toast with fat-free cheese
  • A piece of fruit (a slice of pineapple, an apple, a pear, etc.)


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