A balanced breakfast can help with fullness, focus, cravings, and energy later in the day. The simplest way to build one is to start with protein and fiber.

What to include

• A protein source
• A fiber source
• Optional carbs if needed
• Optional healthy fats for satisfaction

Examples

• Greek yogurt, berries, and chia seeds
• Eggs with vegetables and avocado
• Cottage cheese with fruit and nuts
• Protein oats with berries

Why breakfast matters

The first meal of the day often sets the tone for the next several hours. A steadier start usually leads to fewer cravings and a more level afternoon.