24 10-Minute Breakfast Recipes You'll Want to Make Forever (2024)

FAQs

What breakfast will keep me full the longest? ›

Eating foods that are high in protein, fiber, or both can leave you feeling full for longer, making you less likely to snack on unhealthy options during the morning. High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit.

Eat a breakfast that contains multiple food groups

A healthy breakfast on the longevity diet might contain whole grains, nuts, and fruit. Longo himself likes to have friselle, a whole-grain bread from Italy, with a nut spread containing almond and cocoa, as well as an apple.

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

Oatmeal + fruit + nut butter.

The nut butter adds protein and healthy fats. The fruit tops it off with fiber and vitamins, plus it gives your breakfast a sweet taste. Avoid pre-packed oatmeal mixes that have added sugar and use old-fashioned oats instead.

In fact, an egg-based breakfast turns out to be a common factor among many geniuses and high-achiever types. Dancer/choreographer Twyla Tharp starts the day with three boiled egg whites and coffee. Playwright Samuel Beckett ate scrambled eggs. Leo Tolstoy favored two eggs, hard-boiled.

What foods give you energy when tired? ›

The researchers noted that eggs may even have a protective effect. People who ate up to one egg per day had an 11% lower risk of heart disease—and an 18% lower risk of dying from it—than those who did not.

“In general, I recommend oatmeal as the best option.” He advises a small cup of oatmeal made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts.

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.

Whole, unprocessed foods that are high in protein and fiber will generally leave you more sated, which means you feel full for a longer period of time. Some of the most filling foods include boiled potatoes, oatmeal, eggs, fish, Greek yogurt, and popcorn.