Are you tired of breakfast options that leave you hungry by mid-morning? Look no further as expert advice from a physiotherapist and an executive director sheds light on satisfying and energizing breakfast choices. Discover why overnight oats stand out as a top recommendation and how a prosciutto and avocado croissant wraps up the list. With nine diverse insights, this article is your guide to a power-packed start to your day.

Overnight Oats for Steady Morning Energy
Veggie Omelette with Avocado for Lasting Energy
Power Smoothie for Blood Sugar Stability
Avocado Toast with Radishes and Egg
Cottage Cheese with Berries and Collagen
Oatmeal with Berries and Nuts
High-Protein Breakfast with Lion’s Mane
Overnight Oats, Shakshuka, and Gyeran-Jjim
Prosciutto and Avocado Croissant

Overnight Oats for Steady Morning Energy

I love starting the day with a bowl of overnight oats. It’s simple, filling, and packed with good stuff to keep you going all morning. Just soak rolled oats in unsweetened almond milk or Greek yogurt overnight and top them with chia seeds, fresh berries, and a dash of cinnamon. This combo has everything: fiber, protein, and natural sweetness to keep your energy steady without a mid-morning crash.

For an extra boost, we suggest adding a spoonful of almond butter or a handful of nuts for healthy fats and extra flavor. The best part? You can prep it the night before, so it’s ready when you are. It’s the perfect grab-and-go breakfast for those hectic mornings.

Brian Griffin
Dc, Msn, Fnp-C, Owner, Blue Tree Health Medical Weight Loss

Veggie Omelette with Avocado for Lasting Energy

My favorite healthy breakfast option is a balanced mix of protein, complex carbs, and healthy fats. One go-to is an omelet packed with veggies like spinach, capsicum, and mushrooms, along with a side of avocado and a small portion of whole grain toast. This combination not only provides lasting energy but also supports muscle recovery and keeps blood sugar stable throughout the morning, something I’ve seen make a big difference for clients and athletes alike. With over 30 years in physiotherapy, I’ve noticed that patients who start their day with a nutritious, balanced meal like this often have improved focus, better energy, and lower incidences of afternoon slumps, which directly benefits physical performance and recovery.

I often recommend this type of breakfast to clients dealing with musculoskeletal issues or those in rehabilitation because it supports both metabolic health and steady energy levels, which are crucial for anyone with a physically demanding lifestyle. Working closely with athletes in sports such as AFL and judo, I have seen the benefits of nutrient-dense breakfasts first-hand. Athletes who consistently fuel themselves with balanced meals not only perform better but also recover faster and experience fewer injuries over time. This approach helps patients set a strong foundation for the day, allowing them to engage fully in their recovery or training without the setbacks caused by inadequate nutrition.

Peter Hunt
Director & Physiotherapist at the Alignment Studio, The Alignment Studio

Power Smoothie for Blood Sugar Stability

Working with adolescents taught me the importance of blood sugar stability, so I make a power smoothie with Greek yogurt, spinach, banana, and almond butter that provides a perfect balance of protein, healthy fats, and complex carbs. When I switched from my old breakfast of just coffee, I noticed significantly better mood regulation and sustained energy throughout my morning counseling sessions.

Aja Chavez
Executive Director, Mission Prep Healthcare

Avocado Toast with Radishes and Egg

I swear by my go-to avocado toast with a twist—I add thinly sliced radishes and a soft-boiled egg on top of whole grain bread, which keeps me full until lunch without feeling heavy. After trying countless breakfast combinations, I’ve found this combo gives me steady energy for my morning meetings and creative work, plus the healthy fats really help with brain fog.

Macy Troyer
Owner, ItsGoAldy

Cottage Cheese with Berries and Collagen

As an entrepreneur and athlete with a busy schedule, I need a quick yet nutritious breakfast, especially in the mornings. My current go-to is Chief Nutrition’s Dark Chocolate Collagen Powder, mixed into a small tub of organic cottage cheese with fresh raspberries and blueberries. This combination provides a rich source of protein and antioxidants, fueling me for a productive day ahead. Ensuring adequate protein in every meal is essential for maintaining energy and supporting muscle health, making this breakfast both satisfying and beneficial for my active lifestyle.

Veronika Larisova
Nutritionist and Exercise Physiologist, Chief Nutrition Pty Ltd

Oatmeal with Berries and Nuts

I dig starting my day with some oatmeal covered in fresh berries and nuts. It’s packed with complex carbs, fiber, and protein. Keeps me full and ready to go. Those berries toss in some sweet taste and loads of antioxidants, and the nuts throw in some healthy fats and extra protein.

If you’re crunched for time and need something fast, whipping up a smoothie might just do the trick. Toss some fresh or frozen fruits into a blender, drop in some protein powder, and add milk or yogurt as your liquid. It’s a slick way to nail your daily needs for vitamins, minerals, and protein.

Don’t forget, picking food that’s full of nutrients and doesn’t have a lot of processed sugars is super important if you want a breakfast that fills you up and gives you a boost.

Amie Alexander
Accredited Dietitian, Gym Enthusiast and Head of Product, Nutri Peak

High-Protein Breakfast with Lion’s Mane

I love starting my morning with a high-protein breakfast that keeps me fueled and focused for hours. My go-to is a veggie-packed omelet with a side of avocado, or I mix it up with Greek yogurt topped with nuts and berries for a bit of sweetness. And of course, I add a teaspoon of our Bloomable Lion’s Mane to my coffee everyday—it’s my secret weapon for that extra mental clarity and energy boost! This combo keeps me satisfied and ready to tackle the day. I highly recommend pairing a high-protein meal with a bit of Lion’s Mane for steady energy and focus all morning long.

Natalie Krause
Co-Founder, Bloomable

Overnight Oats, Shakshuka, and Gyeran-Jjim

These are some of my favorites when it comes to healthy breakfast options.

1. Overnight Oats: Preparation time – 5 minutes

Inspired by a TikTok tutorial, this simple yet sublime concoction is a veritable embodiment of both nutrition and delectable taste. A harmonious blend of fiber, healthy fats, and fruity sweetness, it serves as a gentle yet invigorating introduction to a bustling morning, offering both sustenance and a touch of indulgence. Packed with fiber, healthy fats, and essential vitamins, it provides a nourishing and energizing start to your day, requiring only 5 minutes of preparation.

2. Shakshuka: Preparation time – 30 minutes

A vibrant North African dish, where rich tomatoes, aromatic spices, and eggs simmer together in a captivating sauce—a veritable tapestry of flavor and nourishment. Packed with protein, vitamins, and antioxidants, it offers a wholesome meal that fuels the body and delights the senses.

3. Gyeran-Jjim (Korean Steamed Eggs): Preparation time – 15 minutes

A delicate, umami-rich steamed egg custard that rises to a souffle-like texture, offering a comforting and nourishing experience. High in protein and essential vitamins, it provides a light yet satisfying meal.

Each of these breakfast options are the epitome of hearty breakfast items which are simple yet delicious.

Avinash Saraf
Founder, Kaireka Foods