Samples of Breakfasts to Keep You Fuller Longer

A healthy breakfast should include fiber and protein to help keep you full longer.
A healthy breakfast should include fiber and protein to help keep you full longer. (Image: Jupiterimages/Comstock/Getty Images)

You've heard it time and time again, breakfast is the most important meal of the day, and rightfully so. A nutritious breakfast will give you the energy you need to get your day started off on the right foot. However, choosing the wrong type of breakfast can leave you feeling sluggish and hungry by mid-morning. When looking for a filling and energizing breakfast, leave the donuts and fast-food breakfast sandwiches behind, and choose foods that are high in protein and fiber. These foods tend to fill you up and stick with you longer, so you'll be satisfied until lunchtime.


Oatmeal provides the perfect filling breakfast because, as a whole grain, it is a good source of both protein and fiber. Per 1-cup cooked, oatmeal contains 4 grams of fiber and 5 grams of protein. To add flavor and more staying power to your bowl of oats, top it with sliced fruit, such as bananas, berries or apples – all of which are also loaded with fiber. Mix in 1/2 cup of protein-packed low-fat milk, which adds 4 grams of protein and a healthy dose of bone-building calcium.


When you have a little more time to prepare breakfast, making a veggie-filled omelet is the way to go. Eggs are extremely filling due to their high protein content. One-large egg provides 6 grams of protein, so a two-egg omelet will give you 12 grams of healthy, lean protein. Sauté your favorite veggies, such as mushrooms, spinach, onion or zucchini in a little olive oil. Vegetables are high in fiber, but low in calories, which will help to fill you up without tacking on hundreds of calories.


A smoothie made of blended fruit, yogurt and milk is a perfect choice for someone who needs to enjoy breakfast on the go. And because it is filled with protein and fiber, it will be just what you need to stay satisfied all morning long. To make a quick smoothie, start with 1 cup of your favorite kind of fruit, fresh or frozen varieties both work well. One-cup of frozen blueberries, for example, will provide you with 4 grams of filling fiber. Next add 1/2 cup of low-fat yogurt. Yogurt is high in protein, at 6 grams per 1/2-cup serving. Finally, pour in 1 cup of low-fat milk, which tacks on an additional 8 grams of protein.

Greek Yogurt Parfait

Like regular yogurt, Greek yogurt makes for an excellent breakfast choice because it is very high in protein. In fact, Greek yogurt contains a whopping 26 grams of satisfying protein per cup. Thick and creamy Greek yogurt pairs nicely with sliced fruit and whole-grain cereal, both of which are high in fiber, for a delicious and filling breakfast.

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