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The Best and Healthiest Breakfasts for Adults

Iliana AngelovaIliana Angelova
Nadia Galinova
Translated by
Nadia Galinova
The Best and Healthiest Breakfasts for Adults

Although many people skip breakfast, it is the most important meal of the day and that is absolutely true. When we wake up in the morning, there is nothing left in our body. It needs energy. It needs healthy fats, carbohydrates and proteins. They must be consumed at the start of the day.

The selection of foods is the first important step in providing the necessary and useful nutrients for the body, and their combination is the additional necessity for the body to cope with all the functions it performs.

Protein-rich foods are considered ideal for breakfast. They provide the body with satiety and regulate appetite, support metabolism and mental activity. Such are cereals combined with fruits and smoothies. Here are some suggestions:


This is the perfect breakfast cereal. It contains 200-250 grams of calories and 10 percent of the daily protein requirement. They also contain sufficient fiber, good for the stomach. If combined with milk, the body receives calcium, phosphorus and vitamin D from it, with benefits for bones.


Probiotics are the first beneficial ingredient in yogurt. Vitamins A, C, D, E, group B complement the useful ingredients in yogurt. It is good for digestion, immune system, circulatory system and bones. From it, the body is supplied with calcium, phosphorus, magnesium for the day. It is good for any diet.

Cottage cheese

Cottage cheese is a wonderful breakfast

If any product competes with yogurt, it's cottage cheese. A lot of protein, few calories, benefits and excellent taste are the main merits of this food. Cottage cheese created a good tandem with dried fruits and raw seeds and makes a high protein diet for fitness.


Fruits are healthy and easily digestible food. Apples, pears, bananas, strawberries, peaches, blueberries contain vitamins, minerals, antioxidants. There are few calories in them. Dried fruit is also an option because the nutrients are in a highly concentrated form.


Pumpkin, sunflower, sesame, flax seeds, chia seeds are recommended for breakfast because of the content of magnesium, manganese, copper, zinc, healthy fats. Vitamins E, B, polysterol, fiber, omega-3 and omega-6 fatty acids improve digestion, the immune system, lower bad cholesterol and prevent some types of cancer. We can define most of them as superfoods, suitable for adding to smoothies or dairy products.


Raw nuts are a recommended breakfast food because of their array of beneficial nutrients. Omega-3 fatty acids, vitamins, minerals, fiber, antioxidants are among the benefits to the body of consuming them.


From them, the body can be charged in the morning with calcium, vitamin A, iron, magnesium. One of the best sources of protein, eggs are recommended for breakfast in keto diets, but hard-boiled, not fried.