Tips for Building a Balanced Breakfast

What does a balanced breakfast mean?

First, let’s talk about what a balanced breakfast actually means. Words like “balanced” and “healthy” get tossed around a lot, but they’re often vague or overused- so I wanted to write this post to clarify exactly what “balance” means in the context of my recipes.

A balanced breakfast includes a variety of nutrients to support your body’s needs. At the core, we’re looking at macronutrients (protein, carbs, and fats) and micronutrients (vitamins and minerals). Here’s a quick and basic summary of what each of these are:

• Protein- This is essentially the building blocks for your body and is also a key player in keeping you full. For overall health and muscle maintenance, research suggests aiming for 1.4–2.0 grams of protein per kilogram of body weight per day for exercising individuals, spread across meals. For me personally, that translates to a goal of 80 grams minimum per day, so I aim for at least 15 grams for breakfast (but often incorporate more!).
• Fiber- These are undigestible carbohydrates that help to support digestion, regulate blood sugar and keep you satisfied. For most healthy individuals, it is recommended to eat 14 grams of fiber per 1,000 calories consumed, which is why I aim for at least 7 grams per breakfast and often 10+ grams. Fiber is found in complex carbs (like oats, whole grains, and legumes) as well as fruits and vegetables.
• Carbohydrates & Fat- These are the two main energy sources. Some people feel better with more of one than the other, but including both in a way that supports your energy needs is key. Fat is also important for promoting satiety and helps with fullness.
• Micronutrients- Essential vitamins and minerals! The best way to get these is by eating a variety of whole foods and that's why I try to incorporate fruits and vegetables into every meal (including my breakfast recipes!).

So as a general guide, a balanced breakfast includes foods from most (or all) of the above elements in a ratio that meets your individual needs.

For the recipes you will find here, I consider them to be balanced if they have a minimum of 15 grams of protein, 5 grams of fiber and an adequate energy source (ie: healthy fats and complex carbs). Most often, they will also contain some fruits or vegetables.

But feel free to use my recipes as simply source of inspiration and tweak them in order to strike the right balance for you!

Benefits of a Balanced Breakfast

So, by now, you might be wondering- why does it matter if your breakfast is balanced? 

Well, if you find yourself hungry an hour after eating, struggling to focus at work or constantly thinking about your next snack, a balanced breakfast might be the fix you need.

Here are some key benefits you may notice with eating a more balanced breakfast:

• Sustained Energy Levels: A breakfast with protein, fiber and healthy fats can help stabilize blood sugar levels, preventing the mid-morning energy crashes that come from eating high-sugar, low-protein meals.
• Improved Focus & Productivity: Eating a balanced breakfast has been linked to better cognitive function, memory and concentration- helping you stay on top of your game throughout the morning.
• Reduces Mid-Morning Hunger & Cravings: Starting your day with adequate protein and fiber helps keep you feeling full, reducing the likelihood of reaching for processed snacks before lunch.
• Less Likely to Overeat Later in the Day: Research suggests that a high-protein breakfast can reduce overall daily caloric intake by increasing satiety hormones and decreasing hunger hormones.

Alright, now that we have talked about what a balanced breakfast is and why it might be a good idea, let’s talk about some practical ways to build a balanced breakfast for your busy mornings!

My personal approach to my own nutrition is thinking about what I can add to make my meals and snacks more nutritious and able to support my body’s needs. 

And that is the approach that I take when building a balanced breakfast. It’s all about combining nutrient-dense foods in a way that nourishes you and your individual body.

So to start, you can think about the type of breakfast that you want. Something savory? Sweet? Warm or cold? Do you need to eat it on the go?

And then think about how you will incorporate the following elements:

1. Start with Protein: How can you include enough protein in your selected breakfast? Choose a source (such as Greek yogurt, eggs or protein powder) to be the base of your meal. (Check out this guide of the best protein sources for breakfast if you need some inspiration!)
2. Next, add fiber: How can you incorporate adequate fiber in the meal? Maybe you could add some seeds, fruit or vegetables, beans or lentils and some whole grains. (See How to Incorporate More Vegetables and Fruit Into Breakfast)
3. Now, include some healthy fats: What can you add to boost satiety and to help make the breakfast filling? Try some avocado, peanut butter, a drizzle of olive oil or cheese.
4. And add some carbs: Do you need to add some carbohydrates to meet your needs? You could include a side of toast (I love sourdough or sprouted grain bread), some roasted potatoes, a banana or oatmeal. 

Don’t be afraid to experiment!

To give you an idea of how this process goes for me, I’ll give you an example. 

Maybe I decide that I want something sweet and warm for breakfast and I settle on a bowl of oatmeal. 

First I start to think about adding protein to my oatmeal. I might cook it with some egg whites and have some Greek yogurt on top. 

Next, I think about adding fiber. Oatmeal has a bit of fiber but not an adequate amount to meet my personal needs and so I might add a spoonful of chia seeds or ground flax and use a cup of berries to top my oatmeal and add some sweetness. 

Now, I’ll think about including some healthy fats. I LOVE peanut butter and it happens to go deliciously with oatmeal, yogurt and berries so I might add that. 

At this point, I’ve already decided on the carbohydrate for my breakfast but I would think about the amount of oats that I will make in order to meet my energy needs in combination with the other foods that I have decided to have with it.

Too Little Protein

Many go-to breakfasts- think toast, cereal or even oatmeal- are relatively low in protein, which can leave you hungry soon after eating.

• Fix it: Aim for at least 15 grams of protein (and often closer to 30 grams is even better). You can add things like Greek yogurt, cottage cheese, eggs or a scoop of protein powder to your current breakfast.

Not Enough Fiber

A breakfast low in fiber may digest too quickly, leading to hunger and energy crashes.

• Fix it: Include fiber-rich ingredients like whole grains, chia seeds, flaxseeds, nuts or fruits and vegetables. Aiming for at least 7+ grams per meal can help.

Too Much Sugar

Many breakfast options, even ones marketed as “healthy,” can be loaded with added sugar- think flavored yogurts, granola or fruit smoothies.

• Fix it: Focus on adding naturally sweet options like fruit (that come along with some fiber) and use small amounts of sweeteners (including honey or maple syrup) only if needed and alongside adequate protein and fiber. Check labels on store-bought items to avoid excess sugar.

Skipping Fat or Carbs

A breakfast too low in either fat or carbohydrates can leave you feeling unsatisfied.

• Fix it: Find the right balance for your energy needs. Experiment with including healthy fats like avocado, nuts, seeds or full-fat dairy, and choosing fiber-rich carbs like oats, whole grain toast or roasted sweet potatoes.

Eating Too Little Overall

If you’re starving by mid-morning or overeating later in the day, you might just not be eating enough at breakfast.

• Fix it: A well-balanced breakfast should leave you satisfied for several hours. If you’re constantly hungry soon after eating, try increasing your portion sizes or adding more protein and fiber.

Balanced Breakfast Ideas

If you’re new to eating a balanced breakfast, here are some very basic examples to get you started with envisioning breakfasts that are a bit more balanced:

• Oatmeal with nuts, chia seeds and berries (like you'll find in these Berry Cheesecake Overnight Oats)
• Greek yogurt with sliced banana and hemp seeds (or try this Banana Yogurt Bowl)
• Seeded sprouted grain toast with mashed avocado and a fried egg (you might also like edamame avocado toast)
• Smoothie with Greek yogurt, half a banana, frozen berries, chia seeds and spinach (this mango protein smoothie is also delicious!)
• Scrambled eggs with sautéed greens and roasted sweet potatoes (or prep a sweet potato breakfast casserole)
• And of course, you can check out all of the breakfast recipes that I share!