How to Have a Balanced Breakfast

Mornings can be a busy rush, making it easy to skip breakfast or reach for something quick and unhealthy. But with a few smart swaps, you can start your day off the right way with a balanced meal that provides the nourishment you need to tackle your morning.


Having a source of complex carbohydrates at breakfast helps your body start up and cuts down on mid-morning cravings and snacking. Some good choices to get your carbohydrates include:

  • Oatmeal made with lowfat milk and topped with a sprinkling of nuts and fruit
  • Whole grain toast, english muffin, or bagel with nut butter
  • Whole grain cereal with lowfat milk
  • Air-popped popcorn with a sprinkling of cinnamon sugar


Protein helps your body release energy more slowly and helps you feel fuller for longer. This includes proteins found in plant and animal sources. Examples of proteins include:

  • Grilled or baked chicken breast
  • Eggs
  • Cottage cheese
  • Greek yogurt
  • Almonds, walnuts, cashews
  • Tofu or tempeh


Healthy fats give you sustained energy and help you feel full longer. Good sources of healthy fats include:

  • Avocado
  • Olive oil
  • Nut butters
  • Nuts, seeds, and nut-based snacks
  • Chia or flax seeds

Making a Balanced Breakfast

Putting together a balanced breakfast is as easy as 1-2-3.

  1. Start with a good source of complex carbohydrates such as a slice of whole grain toast or a small bowl of whole grain cereal.
  2. Top with some protein such as eggs, greek yogurt, or an ounce of nuts.
  3. Finish your meal with a small amount of healthy fats like a tablespoon of nut butter or a sprinkle of seeds.

Here’s a recipe to get you started:

Breakfast Egg Muffins


  • 6 large eggs
  • 1/4 cup milk or non-dairy milk
  • 1/2 red bell pepper, diced
  • 3 slices cooked bacon, chopped
  • 1/4 cup shredded cheese
  • Salt and pepper to taste


  1. Preheat oven to 350 degrees. Grease a 12-cup muffin tin with cooking spray or oil.
  2. In a medium bowl, whisk together eggs, milk, bell pepper, bacon, cheese, salt and pepper.
  3. Divide the egg mixture among muffin cups.
  4. Bake for 15-20 minutes, or until egg is set and the muffins are golden brown.
  5. Let cool for 5 minutes before serving. Enjoy!

Having a balanced breakfast is key to starting your day off right. With a few smart swaps and a simple recipe, you can easily create a nourishing breakfast that is sure to keep you full and energized all morning.

Happy breakfasting!