Dietitians Share Tips on How to Make Breakfast More Filling So You Feel Energized All Morning

Getting enough lean protein at every single meal can help build muscle and satiate hunger, and it may even rev up your metabolism, according to registered dietitian Tracy Lockwood Beckerman, MS, RD.

A good rule of thumb is to get 20 to 30 grams of lean protein per meal from sources that are low in saturated fats and processed carbohydrates. Good sources are eggs, tofu, yogurt, plant-based milks (Ripple offers eight grams per cup!), and nuts and seeds. For quick and easy protein, add protein powder to recipes like smoothies, this low-carb PB smoothie (it offers 30 grams!) or oatmeal like this overnight steel cut oatmeal recipe (it offers over 27 grams!).

Skip the highly-processed foods made with white flour like bagels as well as foods with tons of added sugar like cereals, and choose whole grains. Registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, explained that studies have shown that diets rich in whole grains help support weight loss and can reduce inflammation. Eating whole grains also provides a hefty dose of plant protein and fiber, balancing blood sugar levels and helping you feel satiated for longer.

Pack your breakfast with whole grains like oats or even cooked quinoa, and choose bread, muffins, or pancakes made with whole wheat flour. Other great sources of complex carbs include fruit and veggies like sweet potato.

Eat more veggies! Ilana Muhlstein, MS, RDN, co-creator of Beachbody’s 2B Mindset nutrition program, told POPSUGAR that vegetables are the food group you want to be filling up on the most. “They are high in volume and weight and fill up our stomachs, which helps us register the feeling of fullness,” Ilana said. Registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook said the easiest way to eat more veggies is to include them in every meal and snack – even breakfast.

Add beans to overnight oats as in this high-protein black bean brownie overnight oats recipe, add kale to smoothies, enjoy eggs with some sautéed broccoli or tomatoes, or cook spinach into pancakes or bake them into muffins.

According to the American Heart Association, adults should aim for 25 grams of fiber per day for a 2,000-calorie diet. Fiber fills you up so you feel satisfied longer satisfied longer.

Registered dietitians Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition say to eat at least six grams at breakfast, but it’s OK to go above that, as long as it doesn’t bother your digestive system. Berries, pears, apples, avocado, greens and other veggies, nuts, seeds like flax, hemp, and chia, and whole grains can help you reach that goal.

Leslie explained that fat is digested more slowly than other nutrients and makes your food more filling and satisfying, so don’t skip on this macronutrient! Stephanie and Willow recommend aiming for about 10 to 15 grams of fat for breakfast, which is about 30 to 35 percent of your total calories for that meal.

Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, coconut milk, nuts and seeds (like this chocolate chia pudding, and avocado.)

When you completely avoid foods you love, you inevitably feel deprived, which can lead to overindulging later on, explained registered dietitian Rachel Stahl, MS, CDN, CDE, owner of Rachel Stahl Nutrition.

So don’t eliminate foods or food groups you love. If you’re craving something sweet but you eat an egg-white omelet instead, you’re not going to feel emotionally satisfied. Make sure your breakfast is something you actually want to eat! Go ahead and enjoy a banana muffin, a baked chocolate peanut butter protein doughnut, or gingerbread pancakes.