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Best High-Energy Breakfasts

author image Eliza Martinez
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.
Best High-Energy Breakfasts
A bowl of oatmeal with strawberries and almonds. Photo Credit: GreenArtPhotography/iStock/Getty Images

Eating breakfast has many benefits, one of them being that you will have more energy. When you wake up in the morning, your last meal has been digested and you need to refuel with a healthy morning meal, or else you might feel sluggish and tired later. Aim for a mix of protein, carbohydrates and healthy fats that will give you energy and increase your nutrient intake.

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Oatmeal is considered a whole grain, which means it contains plenty of complex carbs, which are your body's main source of energy. The fuel you get from complex carbohydrates will last longer than those from refined-grain foods. In addition, oatmeal is high in fiber, which digests slowly and keeps you feeling full longer. Prepare it with skim milk for a dose of protein and stir in some walnuts, which have healthy fats. Raisins or dried cranberries increase your nutrient intake and make your bowl of oatmeal a little sweeter tasting.


Eggs are a good source of protein and are versatile, allowing you to use them in many ways. Wrap scrambled eggs in a whole-wheat tortilla with low-fat cheddar cheese and salsa to add complex carbohydrates and a small amount of fat to your meal. Or slice a hard-boiled egg and place it on a slice of whole-wheat toast. Serve with fruit and milk. An omelet is a quick and easy morning meal that will give you an energy boost as well. Mix in your favorite vegetables and some low-fat cheese, and serve with a slice of whole-wheat toast.

Yogurt Parfait

Yogurt is a healthy way to get some protein in the morning. Layer a low-sugar version with your favorite whole grain cereal for carbohydrates. Add some sliced berries or bananas for vitamins A and C and potassium. The fat in the yogurt will also help get you going and give you the energy you need to get to lunch time. A handful of sliced almonds will increase your healthy-fat intake and add a new flavor to your parfait.


A smoothie is a portable breakfast that you can drink on the go and still reap the energy benefits that a morning meal provides. Start with your favorite fruit or combination of fruits. Try berries, bananas, mangoes, kiwis or melon, all of which contain carbs for energy. Add some low-fat yogurt for protein and fat, and some flaxseed for additional carbs. Blend until smooth. Peanut butter is a good addition to a banana smoothie and offers healthy fats and protein.

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