7 Delicious and Nutritious Morning Meal Options 

Overnight Oats with Chia Seeds and Berries

"Oats are packed with fiber, vitamins, and minerals that promote good digestion, steady energy, and healthy cholesterol," explains To Taste's Lexi Endicott, RD, Chia seeds provide healthy fat, protein, and fiber, while berries—or any fruit—count toward your fruit intake. 

Lentil Breakfast Bowl

Lentils make a tasty breakfast basis despite their unusual appearance. Shahzadi Devje, M.Sc., RD, CDE, of Desirious RD, enjoys them for breakfast. "Lentils give great plant-based protein, vitamins, minerals, and antioxidants. 

Quinoa Breakfast Bowl

Quinoa can replace oats for variety. "Quinoa isn't just for lunch or dinner," says Sound Bites Nutrition's Lisa Andrews, M.Ed., RD, LD. It has fiber, iron, and protein to keep you satiated longer. 

Savory Oatmeal Bowl

Oatmeal is a healthy breakfast option. According to Christie Gagnon, RD, LD of Hoorah to Health, soluble fiber in them regulates blood sugar, lowers cholesterol, and keeps you full longer than other cereals.

Kefir Smoothie

Rushing? Taking a smoothie on the move is convenient and nutritious. Christa Brown Dietitian owner Christa Brown, M.S., RDN, suggests combining protein, calcium, and probiotics with kefir. 

Avocado Toast

This recipe is popular since it's fast, filling, and tasty. Try whole-grain toast with protein for extra fiber and enjoyment. Younkin recommends two eggs cooked your way. Another fantastic choice is smoked salmon.

Tofu Scramble

Tofu scrambles are a terrific way to obtain extra plant-based protein, which has many health benefits, whether you're vegan or an occasional plant-based eater. 

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