If it's true that breakfast is the most important meal of the day, then you should be paying attention to what is on your plate in the morning. A mountain of syrupy waffles might taste delicious, but can make you feel stuffed and sluggish, forcing you summon every last bit of motivation to get on with your day. Instead, try loading up your breakfast bowl with foods to help you wake up, and you'll find you have more energy to push through the morning rush.
Giving your body what it needs to feel good is important all day long, but starting your day off with energy-boosting foods sets the tone for rocking the next 24 hours like the badass you are. In order to get the most out of your morning meal, you'll need to toss in some of nutrition's MVP's. As Mayo Clinic suggested, eating from foods with high dietary sources of energy — such as minerals, vitamins, fiber, healthy fats, protein — will give you an instant lift and help you feel more energized throughout the day.
If you want to make your breakfast better, eating to boost energy is easier than your think. Try incorporating these 13 foods into your morning rotation and you just might forget about coffee.
If you're not a huge breakfast eater, but need some morning umph, grab a banana as your walking out the door. Easily portable for on-the-go, Vegetarian Times notes that one small banana has three grams of fiber, which is all you need to get your motor running for the start of your day.
Deep down you knew all that guacamole was good for you. That's because avocados are bursting with minerals, vitamin B-6, and healthy fats that give your body loads of energy, according to Health. Try slicing some up with your eggs, or mashing half an avocado and spreading it on your toast.
3. Greek Yogurt
It doesn't get much easier than pulling that foil top off a container of yogurt and digging in. On those days you don't have time to prepare a big breakfast, Health suggested reaching for some yogurt — full of protein, fats, and carbs — to get an XL dose of energy.
4. Steel Cut Oats
They may take longer to cook than the instant packs you grew up with, but extra time is worth the reward. Aside from giving you morning pep, Health notes that the fiber, folate, and omega-3 fatty acids in oats just won't quit. If you're used to sweeter oats, try to avoid adding sugar and opt for a drizzle of honey instead.
Eggs are no stranger to the breakfast plate, and thanks to choline — the secret ingredient to eggs giving you energy, according to Shape — you have yet another reason to eat them. (As if you needed another.) With so many ways to prepare and enjoy eggs, this is one food you can enjoy all week long without getting bored.
The all-star of leafy greens, kale is high in protein, fiber, and essential fatty acids, according to Self. If a salad isn't your idea of breakfast, try blending some kale into a smoothie with something sweeter, like a banana, berries, and almond milk to mask the bitter flavor.
Because of their powerhouse of nutrients, Fitness magazine notes that almonds fill you up and give you energy. Grab a handfull (one ounce will do the trick) or sprinkle some on those steel cut oats to get your fill of vitamins and fiber from these sweet nuts.
8. Goji Berries
You don't get labeled a superfood if you aren't, well, super. Goji berries are not as exotic as they once were, and have become more accessible in the past few years. Because of the goji berry's energy boosting powers, people all over the globe have been tossing this little guy into salads, breads, and drinks for some get-up-and-go.
9. Coconut Oil
If you haven't heard the hype about coconut oil by now, I'd like to take your hand and help you our from under that rock. Whether you cook with it, or eat it straight off the spoon, coconut oil is turned into energy by the liver and digested like a carbohydrate, according to US News. Which makes it something you want to incorporate into your morning noshing.
10. Bran Flakes
If you love your cereal in the morning, the good news is you don't have to give it up! Mayo Clinic notes that eating a bowl of bran flakes will provide fiber, which your body needs to make energy as well as feel full.
Clocking in as the fruit with the highest amount of fiber, one cup of raspberries will pull you out of your morning fog. Mix these in with your protein potent greek yogurt, and you have yourself a energizing breakfast.
With a nice marriage of protein and fiber, quinoa is a great way to start the day. Think of it as steel cut oats' long lost cousin, and treat it as you would a bowl of oatmeal.
13. Sweet Potato
Brimming with vitamins and nutrients needed for energy, sweet potatoes are the superstars of the spud community. Add this ingredient to your breakfast by stirring some into pancakes, muffins, and even oatmeal.