Some people think that waking up to eggs, cereal, or yogurt with fruit is great. They might even enjoy "breakfast for dinner" when time is tight. But what if you're not a fan of eggs, are allergic to dairy, or just feel like you've fallen into a boring rut? It's time to rethink your morning meal.
While certain foods have become staples of the American breakfast, there's no reason that you can't branch out. The key is to start your day by eating something from as many different food groups as possible, even if you don't choose traditional "breakfast" items, says Leslie Bonci, RDN, owner of Active Eating Advice.
Ideally, that means choosing a combo of protein, carbohydrates, vegetables/fruit, and fat so you'll feel satisfied until lunchtime. Here are some not-so-typical breakfasts that fit the bill perfectly. (Looking for more simple, smart advice? Order Prevention—and get a FREE gift when you subscribe today.)
Chickpeas marinated in balsamic vinegar, extra virgin olive oil, and Italian seasoning with veggies (like minced red onion, cucumber, bell pepper, and spinach)
"This dish provides a healthy balance of plant protein, healthy starch, and good fat, and it's chock-full of fiber, vitamins, minerals, and antioxidants, so you'll feel satisfied and energized all morning," says Cynthia Sass, RDN, author of Slim Down Now: Shed Pounds and Inches With Pulses—The New Superfood. "You can toss this together and refrigerate it overnight, then just grab it in the morning."
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Lentil soup with canned tomatoes and brown rice
"This savory, hearty soup has whole grains in the rice and fiber in both the lentils and rice, and when you combine the two you get a complete protein," says Bonci. "The tomatoes are packed with lycopene, vitamin C, and potassium. Make this the night before and you can easily heat it up."
Sweet potato with cottage cheese
"With the sweet potato you're getting a healthy carb and a vegetable that has lots of fiber, while the cottage cheese provides protein so you'll feel fuller longer," says Bonci. "Top it with a little cinnamon for sweetness or sprinkle on a few chopped walnuts to add in a good fat." (Try this sweet potato toast.)
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Mexican egg salad made with chopped hard-boiled eggs, pico de gallo, mashed avocado, and black beans
"This morning meal contains both lean animal protein from the eggs and plant protein from the black beans, so you'll be sure to feel full until lunch," says Sass. "It's another super easy option that can be made in minutes the night before."
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Quinoa bowl with edamame, avocado, pineapple, and cashews
"Quinoa is a superfood because it has a lot of protein and fiber in it, in addition to carbs," says Bonci. "Adding edamame gets you a vegetable that also has protein, and the avocado and cashews are good fats that add texture to the bowl. Top it off with pineapple to provide a fruit and some sweetness."
Chicken Dijon superfood salad
"Whisk balsamic vinegar, Dijon mustard, lemon juice, and Italian seasoning," says Sass. "Toss the dressing with greens of your choice and top the salad with diced grilled, chilled chicken breast, your favorite fruit (like berries or chopped apple or pear), and garnish with chopped walnuts. This dish is another great way to fit in both veggies and fruit, along with lean protein, lots of antioxidants, and anti-inflammatory good fats."
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Smoked salmon with spinach, tomato, and goat cheese on a whole wheat wrap
"The smoked fish gives you protein as well as essential omega-3 fatty acids," says Bonci. "Spinach and tomato help you get your veggies, the whole wheat wrap gives you a fiber-filled carb, and goat cheese adds in more protein. The mix of fiber, flavor, and protein in a savory form provides a yummy taste and keeps the body full!" (Here's what a perfect day of eating enough protein looks like.)
Shrimp, salmon, or scrambled egg stir-fry made with brown rice vinegar, tangerine juice, minced garlic, ginger, broccoli, bell pepper, snow peas and topped with almonds
"This meal has plenty of veggies along with fruit, healthy fat, lean protein, fiber, antioxidants, vitamins, and minerals for all-morning energy," says Sass. "Many of my clients who don't like a sweet breakfast crave something warm, especially in the colder months, and this is perfect. It's pretty quick, especially when made with eggs or frozen pre-cooked shrimp that can be quickly thawed and heated."
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Homemade trail mix with unsalted nuts, seeds, dried fruit, and whole grain cereal
It's perfect for when you're on the go, says Torey Armul, RDN, a spokesperson for the Academy of Nutrition and Dietetics. "The fiber will fill you up and the protein will keep you full longer and may even reduce cravings and snacking later in the day," she says. Arumul suggests making a few bags' worth and stashing them in your purse, car, desk, or gym bag so you'll have a quick breakfast or snack on hand whenever you need it.
Amy Schlinger
Amy Schlinger is a health and fitness writer and editor based in New York City whose work has appeared in Men’s Health, Women’s Health, The New York Post, Self, Shape, Cosmopolitan, Glamour, and more; The National Academy for Sports Medicine Certified Personal Trainer (NASM-CPT) is extremely passionate about healthy living and can often be found strength training at the gym when she isn’t interviewing trainers, doctors, medical professionals, nutritionists, or pro athletes for stories.
