Sick of always feeling hungry shortly after your morning meal? That might be because you’re not considering all of the nutrients needed in your breakfast that will help stop cravings throughout the day. When including nutrients like protein, healthy fat, carbohydrate, and fiber into your breakfasts, you won’t feel as hungry immediately following. And yet, while this sounds easy, it can be difficult to figure out what to make for breakfast. That’s why we made a list of healthy breakfasts to stop cravings for you to easily refer to.
In order to determine the best healthy breakfasts to stop cravings, we spoke with Maggie Michalczyk, RDN, founder of Once Upon A Pumpkin, and recent cookbook author, to get her scoop on which breakfast items are best to have in the morning to keep you feeling full for hours afterward. Here are the breakfast items and meals she recommended, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
“Eggs are a good source of protein that will help power your morning and help you to not reach for multiple mid-morning snacks thanks to their protein content,” says Michalczyk. “One large egg contains 7 grams of high-quality protein. High quality meaning it’s used by our bodies really efficiently. Plus eggs contain other important vitamins and minerals, most which are found in the yolk, so don’t skip it!”
Make a filling breakfast with egg using one of these 71+ Best Healthy Egg Recipes.
“Walnuts contain a beneficial mix of plant-based protein and good fats including polyunsaturated fats like omega-3 that help with fullness and satisfaction,” says Michalczyk. “A study published in the British Journal of Nutrition showed that healthy, young adults who regularly consume foods that contain polyunsaturated fats (PUFA), like walnuts, may experience favorable changes in appetite hormones associated with hunger and satiety. Participants who consumed a PUFA-rich diet had a significant decrease in fasting ghrelin, a hormone that increases hunger, and a significant increase in peptide YY (PYY), a hormone that increases fullness or satiety. These hormone changes could help with better appetite control. Try adding a handful on top of yogurt, oatmeal, or smoothies.”
Here are 9 Health Benefits of Eating Walnuts.
“Oats are a good source of fiber, specifically soluble fiber known as beta-glucan, which has been linked to increased feelings of fullness and other benefits like reduced LDL and total cholesterol levels,” says Michalczyk. “Great for breakfast because you can make them so many different ways—hot or cold.”
Try one of these 50 Healthy Overnight Oats Recipes!
“Greek yogurt is a great source of protein (hello fullness) and probiotics which we know are beneficial for gut health and more,” says Michalczyk. “Not all yogurts are the same and some contain as much sugar as a dessert, so make sure you are reading labels and opting for ones that are low in sugar with a simple ingredient list for a breakfast that will help keep you fuller for longer.”
Michalczyk recommends looking for a high-protein, low-sugar Greek or Icelandic yogurt when choosing what to buy. Still not sure which yogurt is the best? Refer to our list of The 20 Best and Worst Greek Yogurts, According to Nutritionists.
“Beyond being a delicious combination, avocado toast is also a great breakfast option for how it helps to keep you fuller for longer and hopefully stop cravings thanks to the healthy fat and fiber they contain,” says Michalczyk. “Avocados contain beneficial monounsaturated fats, along with fiber (both will help to keep you fuller for longer) and nearly 20 vitamins and minerals—a win, win for breakfast!”
For more healthy breakfast ideas, check out our list of 91+ Best Healthy Breakfast Recipes.