Skip to content
My WebMD Sign In, Sign Up

Food & Recipes

Font Size

Healthy Breakfast Ideas and Recipes

What's the secret to a better breakfast?
By
WebMD Weight Loss Clinic - Expert Column

It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better  to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt,  and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?

One quick tip I use to keep my breakfast balanced is to "strive for five." That means I try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.

Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities. 

To help you get there, here are some tips for making sure your breakfast is a well-balanced one, as well as some quick and healthy breakfast ideas and recipes.

A Healthy Breakfast Has at Least 5 Grams of Protein

Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products. Here's how much protein you get from some typical breakfast foods:

 

Breakfast Protein SourcesProtein (g)CaloriesFat (g)Saturated Fat (g)Carbs (g)
Skim milk, 1 cup101000014

Low-fat yogurt, vanilla, 1 cup

9.32534.62.642

Low-fat cottage cheese, 1 cup    

28160216
Reduced-fat cheese, 1 ounce     87042.51
Stonyfield Farms Organic Low-Fat, Fruit flavored733001
Egg substitute, 1/4 cup 630001
Soy milk, low-fat, 1 cup4901.5014
Soy-based sausage, 2 ounces   121194.50.76
Tofu, extra firm lite, 2 ounces     5431.402.2
Canadian bacon, 2 ounces12893.91.21
Extra lean ham, 2 ounces11611.50.40.4
Turkey bacon, 2 strips47061< 1
Light turkey sausage, 2 ounces               9130102.21
Peanut butter, natural, 1 tablespoon3.5100813.5
Light cream cheese, 1 ounce     35342.71.8
Lox (smoked salmon), 1 ounce5.2331.20.20

A Healthy Breakfast Has at Least 5 Grams of Fiber

One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.

Today on WebMD

Four spoons with mustards
What condiments are made of and how much to use.
salmon and spinach
How to get what you need.
 
grilled veggies
Easy ideas for dinner tonight.
Greek Salad
Health benefits, what you can eat and more.
 

WebMD Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.



bread
Recipes
soup
Recipes
 
roasted chicken
Recipes
Flaxseed added fiber
Video
 
vegetarian sandwich
Recipes
fresh vegetables
Recipes
 
smoothie
fitArticle
Foods To Boost Mens Heath Slideshow
Slideshow