9 High-Energy Breakfasts to Start the Day

Supercharge your day with breakfast foods that help sustain your energy levels and keep you fit.

Example of what a high-energy breakfast is: a yogurt parfait with fresh berries, orange juice and a cup of coffee.

Medically reviewed in March 2023

Crazy-busy mornings can make you feel like food is a luxury you can't afford. But slowing down for a meal can have big benefits. Eating a healthy breakfast can help control cravings and keep you from overeating later.  

If you need something to eat across a variety of circumstances, try fueling up with these nine high-energy breakfasts. They have lots of fiber to control cravings, protein to help trim appetite, and a dab of healthy fat to keep you full for hours. 

Brown bag it

Need a quick meal to take along in the car, bus, or train? Grab a stick of string cheese, a slice of whole-wheat bread, and 1 cup of seedless red grapes. 

212 calories, 10 g protein, 28 g carbohydrate, 7 g fat, 17 g sugar, 3 g fiber 

Blender bliss 

Throw everything here into the blender and whip up a delicious, high-energy breakfast smoothie: one small banana, 1/2 cup frozen blueberries, 1 cup nonfat plain yogurt, 1/2 tablespoon honey, 1/2 tablespoon flaxseed oil. 

 357 calories, 15 g protein, 71 g carbohydrate, 7 g fat, 47 g sugar, 5 g fiber 

Grab and go 

On even the craziest mornings, there's still time to prime your body with this fast-and-healthy food: a pear or apple, a handful of almonds and seven low-fat Triscuits. 

392 calories, 10 g protein, 54 g carbohydrate, 18 g fat, 18 g sugar, 12 g fiber 

Desktop parfait 

Not ready to eat at the crack of dawn? Take something for later. At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape-Nuts cereal or low-sugar granola in a baggie and sprinkle on top when you get to work. 

253 calories, 10 g protein, 53 g carbohydrate, 1.5 g fat, 28 g sugar, 7 g fiber 

Morning mini-meeting 

Even if your meeting's casual enough to let you eat while you work, it's best to opt for quiet food. Try half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk. 

349 calories, 17 g protein, 50 g carbohydrate, 9 g fat, 28 g sugar, 6 g fiber 

Before or after workout 

This simple homemade trail mix will get you going: 1 cup Cheerios, 7 walnut halves, 2 tablespoons raisins, and a sliced medium apple. 

317 calories, 5 g protein, 55 g carbohydrate, 11 g fat, 23 g sugar, 8 g fiber 

Convenience stop 

Even mini-marts and delis have some healthy, high-energy breakfast foods. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal. 

316 calories, 11 g protein, 54 g carbohydrate, 2 g fat, 25 g sugar, 5 g fiber 

The drive-through dash 

Not a first choice, but better than nada. At Dunkin' Donuts, get half of a wheat bagel, a small OJ and a half-pint of 1% milk. 

343 calories, 18 g protein, 70 g carbohydrate, 5 g fat, 24 g sugar, 2 g fiber 

Slow Sundays 

At last, there's time to savor the day—and the meal. Start with half a grapefruit. Scramble a large egg with some sauteed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax and enjoy.

355 calories, 19 g protein, 39 g carbohydrate, 12 g fat, 12 g sugars, 6 g fiber

More On

3 tips for keeping fruits and vegetables fresh


3 tips for keeping fruits and vegetables fresh
Make sure that your storage space is clean.
This Cheap and Simple Superfood Can Add Years to Your Life


This Cheap and Simple Superfood Can Add Years to Your Life
Rethink your protein priorities—try this easy replacement for artery-clogging red meat.
9 Reasons to Try the Mediterranean Diet


9 Reasons to Try the Mediterranean Diet
Dieting doesn't always have to mean deprivation. This eating plan is simple, delicious, nonrestrictive, and benefits your whole body.
4 tricks to eat less and feel full


4 tricks to eat less and feel full
Want to lose weight? Learn how to feel full while you eat less. In this Health Smarts video, Robin Miller, MD, shares 4 simple strategies to satisfy y...
5 food swaps to help you follow a Mediterranean diet


5 food swaps to help you follow a Mediterranean diet
The Mediterranean diet has been linked to improved heart health, a lower risk of disease, and more.