What are suitable breakfasts and what is a suitable quantity?

Valentin E.
The best breakfast should have lotsa protein. This eill help you keep alert and hyped all day. I usually take two eggs and braised pre-boiled beans.
Norman C.
As for quantity, I use Lifesum app to track my food and try to eat unprocessed nutrients. From a banana and a table spoon of peanut butter if needing to be fast or 2 fried eggs in butter with a sprinkle of shredded cheese if I want to cook. Both meals are convient and afford me just enough food along with a coffee when I get to work not to stuff me up too much, being alert and ready for the day.
Marion Q.
It's important for me to eat a large breakfast. Digestion pulls blood into the core making me tired and cold, which is a terrible sensation at lunch time. If I want to survive on small lunches then a breakfast of 3 eggs and some nuts to snack on in necessary.
Eleonore X.
Pack some serious protein into your breakfast, Avoid carbs, you'll be starving by mid morning n most likely end up eating stuff you'll regret.
Don't shy from meat, even leftovers from last night.
Ida C.
Everyone is different and there is no one size fits all when it comes to diet. That being said, aim for long burning carbs, protein, and a little bit of healthy fats. This will make you feel satiated and help you power through to lunch. My personal favorite is steel cut oatmeal with a tbspn of ground flaxseed, one cup of frozen dark cherries and blueberries mixed together, a spoonful of coconut oil, and cinnamon sprinkled on top. The best part about this is that you can prep a big batch for the whole week so all you have to do is get up and microwave it.

You could also try cooked greens with ground turkey, zucchini, sweet potatoes, and a bit of olive oil drizzled on top. In a big hurry? Go for good old fashioned scrambled eggs and grab a banana with some peanut butter as you’re running out the door.

Hope this helps! Good luck! 😃

Astrid P.
I think it depends on your goal as well as what else you plan to eat that day. Basically something with healthy fats, protein which you can choose weather or not to add carbs too. With the carbs, again it depends on your goal. If you are trying to lose weight, you might want to reduce carb intake, having carbs at only 1-2 meals a day instead of 3. (Carbs means starchy carbs like potato, rice, bread or pasta). A good one for weight loss might be an omelette with tomato and spinach using 2 eggs. You can also remove the egg yolk where most of the calories are depending on your weight loss goals. If you are just looking for a healthy breakfast to give you energy, the above is great but some of my favorite breakfasts are also small slices of wholegrain toast topped with avocado, mini tomato and a dash of balsamic vinegar. Another great topping is a thin spread of sugar free peanut butter topped with banana slices. If you have a blender, smoothies are also a good choice in warmer months. Try frozen banana slices with a dash of plain yogurt, a splash of almond milk or water, a bunch of washed spinach and a spoonful of peanut butter. Use a couple of small ripe frozen bananas for a milkshake like texture. In winter I also occasionally love a bowl of hot oatmeal with cinnamon, or overnight oats in summer, but if you are trying to loose weight keep the portions a bit smaller.
Tracy J.
As a nurse, I’m always busy working! A complete breakfast is healthy but not difficult! I usually have two hard boiled eggs, 1/4 cup of cottage cheese and 1/2 of fruit. Quick and easy, prep the day before. Or measure granola cereal (sugar and salt must not be one of first four ingredients) into a container and then just add milk! And grab a piece of fruit!
Morris E.
A suitable breakfast is something that has protein and will give you energy for the day. Not something with sugar in it! A good quantity is enough so that it makes you full and you don’t get hungry until lunch time.
Silvana J.
Usually foods that are high in protein and filling such as Greek yogurt, egg whites, and protein shakes. Food that are also high in fiber as well such as oatmeal, whole wheat toast, and fruit.
Josefine N.
Granola, fruit (blueberries, strawberries, blackberries, banana,…), additional grains (pumpkin seeds, Chia grains,…) and Alpro Soya yoghurt.
Bread with cheese, dried ham,… and Soya drink.
Buckweet pancakes
Devon J.
Hi I have plain Greek yogurt with blueberries strawberries or blackberries and always walnuts. Probably a bit too much of it.

Or I have fours eggs up. Sometimes with Ezechial bread toasted and jelly. Again Probably too much

If I have to run out the door it’s a sausage egg McMuffin

I drink too much coffee

C Ndido Q.
The breakfast you eat in the morning must be enough to give you energy that will last you through until lunch time. Eat sugary foods will give you a quick boost of energy but will then make you crash not long after. Try to eat something that has something from every food group as well so you know it’s nutritious
Jacob A.
Personally, I love simple & fast things. I usually go with chia pudding that I will prepare the night before, or I’ll eat a fruit with some nuts. Eggs are always handy too!
Albert E.
I make smoothies with spinach, berries, Greek yogurt, some nuts and granola with flaxseed and chia. I make one full cup with these and have half in the morning, and the rest for a snack later the day
Tobias W.
Always try to have more protein in your breakfast. Choose protein over carbohydrates and sugar. Listen to your body, when you think you had enough, then you really have enough.
Leslie P.
Here are a few different breakfasts that I do during the week.
1) whole grain toaster waffle spread with a teaspoon of natural almond or peanut butter, 1 serving of fruit, and a veggie sausage patty.
2) 1/4 cup of oatmeal (this is the amount uncooked, add 1/2 water then microwave 1 minute. Sprinkle cinnamon on top.Makes a pretty decent amount), 1 veggie sausage patty, 1 serving of fruit)
3) Half of a whole-wheat English muffin with 1 tsp natural almond or peanut butter, 2 hard boiled eggs, and 1 serving of fruit
Serving of fruit is usually 1 cup of blueberries, 1 cup of peeled orange slices, or a banana
T O Z.
Anything healthy is suitable. Oatmeal, poached or boiled eggs. The amount is generally based on your own caloric needs. For example, I eat 2 servings of oatmeal as my portion and am satisfied.
Molly U.
I suggest calculating your macros. This will tell you protein, carb and fat percentages and recommended calories for your fitness goals. There are a lot of free calculators for this online that you just plug in your info, easy peasy!
Charlotte Q.
I have greatly enjoyed the high protein breakfast goal. I feel hungry when I wake up which is a great reminder. My favorite so far is a grilled chicken and egg white on English muffin with hashbrowns or a small fruit cup. Always water to drink!
Lonnie C.
Include eggs, fruits, veggies and nuts in your breakfast. If you feel too full, have it at regular breaks. Reduce oily or unhealthy food and this cant happen at once, so slowly reduce the unhealthy food
Rudesindo E.
Due to my sendentary job, I tend to prefer a light breakfast.
I have green tea on most days with biscuits or bean cakes
Lisa G.
For me, something with a good amount of protein and something that doesn’t make me overstuffed but satisfies enough to take away the hunger and gets the brain functioning. Eggs, yogurt, banana and any combo of those. Coffee cause I love it.
Alberto Z.
I focus on a protein, whole grain and fruit . I also stick to what’s considered a serving size. I get indigestion especially if I overeat.
Soham T.
I think having protein in the morning is important to keep you going. I try to eat eggs or my protein powder. I also need some peanut butter so I use some of that too
Carlene F.
Smoothie is the best option, it’s quick and very nutritious.
I usually add three carbs (green leaves, fruit, oats), two proteins (yogurt and whey protein powder) and one fat (flaxseed or almonds etc.).
Wyatt C.
Breakfast is to me the most important meal of the day. My quick-on-the-go breakfast is dairy-free yogurt with oat and granola. I usually add nuts to get me more protein. I can also prepare myself a porridge with peanut butter
Giulia O.
The ideal breakfast is full of energy and nutritious. It's the foundation of my day. First of all I prepare a cup of mixed nuts and grains with kefir or yogurt. E.g. oat, buckwheat, flax, poppy seeds, sunflower seeds, sesame seeds, pumpkin seeds, mustard seeds, coriander seeds, cumin seeds. Appr one spoon of each. I eat one slice of smoked or canned fish of salmon, mackerel, sardines, tuna or cod. One raw or scrambled or fried egg. A handful of vegetables. At the end drink a caffe with cocoa powder and turmeric with some walnuts, brazil nuts, coconuts and some fruits.
The point is every vegetables and fruits should be seasonal and all of ingredients max distance of 2000 km possibly. No refined no minced, no sugar no salt
It takes longer to eat than to prepare.
Bon appetite
Liliam Q.
Suitable breakfasts to me is either porridge, cereal, fruit, toast or eggs hasbrowns and bacon.. i personally think 2 eggs is suitable and up to 1cup size of whichever of the other. And 1tbps of any added flavoring (sugar, butter) 1 tbsp per cup and 1 tbsp per two toast. 1cup of 1%milk or water. 1cup of watered down juice (orange, apple, cranberry, mixed berry, any)
Kl Re Z.
I liked smoothies when I was working. These were made with organic hemp protein, 1% milk, fruit &/or peanut butter. Generally around 350 calories.
Marius Y.
that really depends on your dietary needs, but i try to stick to a protein rich breakfast to keep me feeling satisfied all morning
Albert N.
Eggs with little cheese and mixed them together on olive oil. Some spices are essential! Also protein shakes when i am out of time or material 🤷🏽‍♂️
Tatiana X.
A suitable breakfast must have protein. Suitable quantity, however, I don't know guess it depends what you feel you can eat 🤷‍♀️
Carmim Q.
Suitable breakfasts are whole grains, and do not have that much oily things in it. I should not eat that much to the point where I'm full… just maybe 75%full.