A nutritionist’s favorite 4 energy-boosting breakfasts

green smoothies

There’s a reason breakfast is referred to as the most important meal of the day. What you eat for breakfast, not only helps you power through the morning, but can influence the rest of your day. Fueling your body with energy-boosting foods can be quick, easy and more importantly, delicious!  

1. Peanut Butter & Berry Overnight Oats 

Sweet and savory – this simple, but healthy recipe is your new go-to when you’re short on time in the mornings. You can quickly prep this the night before, for lasting energy in the morning. The fiber in oats and fruit helps slow digestion for a steady flow of energy, while helping you stay feeling fuller longer.1 

Ingredients:  

  • ½ Cup Whole Grain Oats 
  • 1/3 Cup Plain Greek Yogurt 
  • 1/3 Cup Mixed Berries 
  • 1 tbsp Peanut Butter 
  • ½ Cup Unsweetened Dairy-Free Milk 
  • Sweetener of Choice 

Directions: 

  1. Using an airtight container or jar, combine oats, yogurt, peanut butter, milk, and sweetener of your choice. Mix until combined well.  
  1. Top with mixed berries and secure with a lid. 
  1. Refrigerate overnight or for at least 4 hours. 
  1. Enjoy oats warmed or cod! 

Don’t get hung up on these ingredients if they don’t suit your preference! Get creative and use your favorite combination of flavors and feel free to add extra ingredients like chia seeds, flax seeds, protein powder, etc.  

2. High Protein Veggie Scramble 

What better way to start the morning than with a high-protein scramble for breakfast? Protein is one of the most important nutrients your body needs for muscle and tissue repair and growth. Plus, it helps with increasing satiation2, reducing cravings and most importantly, energy. Pair this high-protein scramble with a side of toast or a bagel and stay satisfied until lunch! 

Ingredients: 

  • 1 Large Egg 
  • 1/3 cup Egg Whites 
  • ½ cup Chopped Veggies of Choice (Onion, Peppers, Broccoli, Spinach, etc.) 
  • 1 tbsp Shredded Cheese 
  • Salt and Pepper, to taste 

Directions: 

  1. Heat a non-stick pan over medium heat. Once hot, lightly spray with cooking oil.  
  1. Add veggies to the pan and sauté until tender. While veggies cook, whisk egg and egg whites in a bowl, season with salt and pepper, and set aside.  
  1. Once the veggies are tender, pour in the egg mixture. Cook until eggs are set.  
  1. Top with shredded cheese and enjoy with a side of potatoes or toast.  

3. Green Protein Smoothie 

A green smoothie is always a good idea and this one is high in protein, packed with essential vitamins and minerals and super easy to make. The avocado and nuts add important healthy fats that help slow digestion for steady energy.3  

Ingredients: 

  • 1 Scoop Vanilla Protein Powder 
  • 1 Cup Spinach 
  • ¼ Medium Avocado 
  • ¼ Green Apple 
  • ½ Medium Banana 
  • 1 cup Dairy-Free Milk or Water 
  • Ice, to preference 

Direction: 

  1. Add all ingredients into a blender and blend until smooth. For a thicker consistency, use less milk/water, for a thinner consistency, use more. Enjoy! 

4. Yogurt Parfait  

Perfect fuel for a hectic morning, this yogurt parfait has everything- proteins, carbs and fats, all in perfect balance for long-lasting energy. Make sure to choose a 2% or full-fat greek yogurt to help you stay satisfied.    

Ingredients: 

  • 1 Cup Plain Greek Yogurt 
  • ½ Cup Blueberries 
  • 2 tbsp Granola 
  • 1 tsp Honey 

Directions: 

  1. Add half of the yogurt to a bowl or jar and top with half of the blueberries, half of the honey, and half of the granola. Repeat with the remaining half to create parfait layers. Enjoy!

If you’re preparing this recipe the night before, omit the granola and add it on top until you are ready to eat.  

For more energy-helping snacks, read 5 energy healthy snacks to boost energy

About Sonya

Sonya has a bachelor’s degree in Foods and Nutrition from San Diego State University. Before Persona, Sonya worked as a personal nutritionist and health educator where she coached hundreds of clients to empower them with knowledge about their own health status, as well as coach them to create healthy and sustainable lifestyle habits. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Hervik, A. K., & Svihus, B. (2019). The role of fiber in energy balance. Journal of nutrition and metabolism, 2019. 
  2. Morell, P., & Fiszman, S. (2017). Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids, 68, 199-210. 
  3. Collier, G., McLean, A., & O’Dea, K. (1984). Effect of co-ingestion of fat on the metabolic responses to slowly and rapidly absorbed carbohydrates. Diabetologia, 26(1), 50–54. 
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