personally I eat eggs and bacon every morning when I'm on a keto diet. When not on a keto diet I will eat yogurt fruit and muesli. But I highly suggest you stay away from regular cereal and milk because you will see the high increase of blood sugar and then a crash about halfway through your morning.
I do like to have scrambled egg too, bits that’s normally for dinner
The first thing you should ingest is water, H2O. Your body loses water during sleep, through respiration, and through overnight metabolism, followed by storing water used for metabolic functions in the bladder. Hence the need for going to the bathroom upon arising. This is not rocket science, this is you and me everyday.
Now, my personal way to eat may not fit with your clinical dietician, so, with that disclaimer, I will bravely continue. You drink an 8 oz glass of water. I drink filtered water, not from a plastic bottle, but from a steel metal thermos bottle. I then have one cup of coffee, which my wife grinds and brews for us. This is done for taste, not because my doctor said so.
I then prefer to eat two eggs, either scrambled, over easy, poached or boiled. I eat them in any form except raw, because of past reports of eggs sometimes, not always, having Salmonella on the shells from their original environment. Eggs have been shown by at least one study at, forgive me, my mind is thinking University of North Carolina or Chapel Hill, but again, I will not declare this tidbit to be accurate, but I digress; eggs have a very high bioavailability compared to milk protein, soy protein, etc. Eating eggs will help you feel full, supply yourself with the eleven essential amino acids that we cannot make on our own, so I eat eggs when we have them . I include fruit, preferably something with high natural juices, which means… wait for it… Water! Yeah man, more water. Sometimes if hungry I will eat either a high fiber, organic grain cereal or a cup of yogurt. I allow myself to eat more calories in the morning, as I have a whole day to go. Finally, on the days I do not eat eggs(it happens), I will make cooked Oatmeal with almond milk, add flax seeds and chia seeds for the omega fatty acids, A L A, add walnuts, a handful, and blueberries. I don’t add sugar, as the fruit is sweet. Sometimes I add cinnamon for natural help with blood glucose control and it tastes good.
The real secret to breakfast, is eat something you like, that includes a protein, a healthy, slow burning carbohydrate, add a healthy fat, such as cooking eggs in a little olive oil, add nuts and seeds for the Mg, Ca,K, ZN, and Selenium. If you’re irregular, eat a hi fiber bran cereal. If you’re concerned about your protein being too low, add a scoop of Collagen powder to cereal or yogurt or coffee, if you’re training for something, whether it’s for bodybuilding or a marathon, use a scup of organic whey protein in your cereal or in a cup of almond milk or yogurt. If you can’t find eggs at the store, try Salmon. Grilled fresh caught Coho or Sockeye Salmon is fantastic, and you can get a good dose of omega 3 fatty acids; EPA, or eicosapentaenoic acid, and DHA, or docosahexaenoic acid. A portion of salmon is determined by resembling a flattened folded fist.
In conclusion, unless you are prescribed a customized diet from your physician or clinical dietician, these guidelines should help you feel well, have energy, and keep you headed on your goal, to be fabulous. Please, if you have any chronic health concerns, or if you are trying to lose weight, or if have any concerns whatsoever, please check with your primary health care person, physician, nutritionist, etc. Have a great day!
If no eggs available, the second option will be nuts or cheese. And definitely big glass of water.
The best way to have a lasting breakfast is eating fibers and proteins.
So, the right kind of cereal such as Müsli, unpeeled fruits, such as apple and so on. Just check wether they have a good amount of fibers and proteins.