BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Healthy Breakfast Ideas

What should you eat in the morning to ensure you and your body are satisfied until lunch?


Eating the right stuff for breakfast can be quite a challenge, what with all the muffins, bagels, and sugary cereals out there. But it’s very important to start your day off with the correct nutrients and ingredients to keep you satisfied and feeling fabulous. A big misconception many people have is that skipping breakfast will help them lose weight. Skipping breakfast is a bad idea!

Even though it seems like you’re eating more throughout the day, jumpstarting your metabolism early in the morning will help you burn more calories the whole day through.

So how do you know which breakfast foods to eat and which to let go stale in the coffee shop? It’s simple. Here are some healthy breakfast ideas that are easy to remember and easy to make. Follow the rule of fives.

Healthy Breakfast Items Have 5 Grams of Protein or More:

Cottage cheese, skim milk, low fat yogurt, egg whites, Canadian bacon, extra lean ham, and many other breakfast foods deliver 5 grams or more of protein. Read the labels and skip any sugary cereals that don’t pack the protein. You’ll be hungry and your metabolism will fade.

Healthy Breakfast Items Have 5 Grams of Fiber or More:

Whole grain cereal and whole wheat bagels deliver the fiber while whole wheat bread and oatmeal do not. Check to make sure what you’re eating is not just tasty but fiber-rich, as well.

Fruit is a great addition to your breakfast, but, on its own, it doesn’t supply you with the right nutrients to get your body going. Enjoy it with the right foods and you’ll be getting all the proper nutrients.

Here are 5 examples of balanced breakfasts that give you fiber, protein, and more…

1 cup whole-grain cereal with 1/2-cup skim milk and 1/2 cup fresh fruit. This easy breakfast idea has 276 calories, 10 grams fiber, and 11 grams protein.

1 SMALL whole-wheat bagel, 1 tablespoon reduced-fat peanut butter, plus 1 cup fresh fruit. This breakfast has 384 calories, 12.3 grams fiber, and 20 grams protein.

Yogurt breakfast parfait made with 6 ounces low fat yogurt, 1/2-cup fresh chopped fruit and 1/2-cup low-fat granola. A yummy start with 302 calories, 7 grams fiber, and 10 grams protein.

Breakfast sandwich made with 1 whole-grain English muffin, 1 1/2-ounces light turkey breakfast sausage and 1 ounce reduced-fat cheese. This treat packs 300 calories, 5 grams fiber, and 21 grams of protein.

1 higher-fiber granola bar (like Fiber One), a banana, and 8 ounces of skim milk. This breakfast will give you 365 calories, 12 grams fiber, and 13.5 grams of protein.

Written By bistroMD Team. Published on November 07, 2012. Updated on June 20, 2019.


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