Nutritionists recommend protein, fiber, and healthy fats for breakfast

To maintain satiety throughout the morning and avoid mid-day hunger, breakfast meals should ideally incorporate a balance of protein, fiber, and healthy fats. Many common breakfasts rely heavily on carbohydrates, such as cereals or bread, which can lead to rapid energy fluctuations and early hunger.

Dietitian Oliver Goble suggests evaluating morning meals based on three criteria: the presence of protein to slow digestion, the inclusion of fiber to increase meal volume and stabilize energy release, and the practical ability of the meal to provide lasting fullness.

A quick, no-cook option for a nutrient-dense breakfast includes combining avocado, cottage cheese, and sunflower seeds. This combination provides protein from the cheese, fiber and healthy fats from the avocado, and essential minerals like magnesium and zinc from the seeds.