How to Eat a More Balanced Breakfast—and Why It's So Important

We’ve all heard the common saying that breakfast is the most important meal of the day—and for good reason! “After an overnight fast, breakfast helps replenish glucose levels, which supports brain function and physical energy. It also kick-starts metabolism and can help regulate appetite throughout the day, reducing the likelihood of overeating later,” says Kristen Carli, MS, RD.

However, the key to reaping these benefits is found in a balanced breakfast. But what exactly is a balanced breakfast, and what components does it contain? We’ll explain all that and then share some of our favorite balanced breakfast recipes, here!

What Is a Balanced Breakfast?

A balanced breakfast speaks to the balance of not only nutrients but food groups. “A balanced breakfast typically includes a combination of macronutrients—carbohydrates, proteins, and healthy fats— which also contribute micronutrients, or essential vitamins and minerals, to the diet,” says Lauren Manaker, MS, RDN, LD. These three macronutrients, in combination with micronutrients, make up the four components of a balanced breakfast.

Manaker also explains that a balanced breakfast typically combines choices from a variety of food groups, including options from some (or all) of the following: lean or plant-based proteins, whole grains, fruit, vegetables, and dairy or dairy alternatives.

What’s in a Balanced Breakfast?

With these nutrients and food groups, you can expect a balanced breakfast to offer an array of health benefits. The three macronutrient groups found in a balanced breakfast slow digestion, contributing to increased satiety and stable energy levels—perfect for starting the day.

But each group also boasts its own unique benefits. “Protein helps with muscle and tissue growth, maintenance, and repair while maintaining steady blood sugar levels,” says Carli. Protein-rich breakfast go-to’s include eggs, yogurt, cottage cheese, nuts, seeds, lean meats, and tofu

Meanwhile, carbohydrates (particularly fiber-containing complex carbohydrates) serve as the brain and body’s primary energy source and aid in digestive, metabolic, and immune health—thanks to the macro’s support of the gut microbiome. Complex carbs can be found in fruits, veggies, legumes, and whole grains, such as oats and whole wheat bread.

Healthy fats, on the other hand, are important for brain and cell health, as well as fat-soluble vitamin absorption. Healthy fat sources that are perfect for morning meals include avocado, nuts, seeds, and olive oil.

Micronutrients, like vitamins, minerals, and plant compounds, “support brain, immune, and overall health, as well as healthy energy levels. If we can squeeze harder-to-obtain micros, like choline, vitamin B12, vitamin D, and iron, into breakfast that's even better,” says Manaker. Plant-based foods like fruits, veggies, whole grains, nuts, seeds, and legumes are especially rich sources of micronutrients. However, other micronutrients, like B vitamins and certain minerals, can be best found in lean meats, seafood, eggs, and dairy.

Why Is a Balanced Breakfast Important?

Aside from the benefits of these nutrients, there’s even more to write home about when it comes to the perks of a balanced breakfast. “Consuming a balanced breakfast has been linked to improved concentration, better memory, and enhanced cognitive function – making it particularly beneficial for students and those in demanding jobs,” says Manaker.

Other research further points to why breakfast quality and balance are so important. Data published in 2018 in the International Journal of Environmental Research and Public Health showed that adolescents who ate a high-quality breakfast had a better health-related quality of life, as well as lower levels of stress and depression, than those who ate a poor-quality breakfast.

Balanced Breakfast Recipes

While the ways to assemble a balanced breakfast are truly endless, here are six of our favorite recipes to get you started:

Sweet Potato and Black Bean Breakfast Tacos

Starting the day with breakfast tacos may seem like an indulgence, but these Tex-Mex favorites can easily be made in a balanced way, as illustrated by this delicious sweet potato and black bean breakfast taco recipe. There’s an array of complex carbohydrates in this dish, thanks to the veggies, sweet potatoes, black beans, and flour tortillas (bonus points if you opt for whole wheat!) it contains. You’ll feel plenty satisfied from the protein found in the eggs and black beans, as well as the healthy fats from avocado and olive oil. “Plus, avocados are a source of potassium (vital for maintaining healthy blood pressure) and vitamins E and C, which have antioxidant properties that support skin health and immune function,” says Manaker.

Green Smoothie

Green smoothies have been trendy for years now, thanks to their impressive nutrient density. I like to make mine with frozen berries, spinach, almond butter, oat milk, and maybe a scoop of protein powder or spirulina. You could even add avocado for increased staying power. These ingredients cover your three macronutrient groups while providing plenty of micronutrients, giving you sustained energy and supporting overall health. 

High-Protein Skillet Baked Eggs with White Beans and Mushrooms

If you love a savory breakfast, this high-protein skillet baked eggs with white beans and mushrooms recipe will certainly hit the spot. The milk and cannellini beans provide carbohydrates as well as protein. Eggs offer protein and fat, while the recipe’s olive oil also boasts plenty of healthy fat. “Additionally, eggs have essential vitamins such as B12 and D, along with minerals like selenium and choline, which support overall health and cognitive function,” says Manaker. “Plus, according to the American Heart Association, healthy individuals can include an average of seven eggs per week as part of a heart-healthy diet.” 

Greek Yogurt, Granola, and Fruit

A classic combination, yogurt, fruit, and granola checks all the boxes when it comes to a balanced breakfast. Greek yogurt bumps up the protein content while offering carbohydrates and even some healthy fats, as the fermentation process involved in making probiotic-rich dairy products, like yogurt, actually converts some of the saturated fat found in this creamy favorite to heart healthy unsaturated fats. Granola contains plenty of fiber as well as healthy fats—particularly if it includes nuts or seeds. “Fruits are a natural source of fiber, vitamins, minerals, and antioxidants, which are often lacking in the typical breakfast offerings,” Manaker adds.

Apple Cinnamon Chia Pudding

“For those with busy schedules, preparing breakfast ahead of time can ensure a healthy start to the day without added stress,” says Carli. And when it comes to balanced, nutrient-dense, make-ahead breakfasts, it doesn’t get much better than chia pudding. This apple cinnamon chia pudding recipe brings the protein, complex carbs, healthy fats, and micronutrients thanks to the Greek yogurt, chia seeds, apples, cinnamon, and nuts it contains. It’s just an added bonus that chia seeds are a great source of iron as well!

Blackberry and Pear Breakfast Crisp

And finally, if you love a dessert-for-breakfast moment, this blackberry and pear breakfast crisp will not only satisfy your sweet tooth, but provide you with balanced nutrition, too. The whole wheat flour, oats, and fruit have your complex carbs covered, while the pecans, sunflower seeds, and yogurt meet the fat and protein requirements. And between the nuts, seeds, fruit, and whole grains, this recipe provides plenty of micronutrients as well. “Whole grains release energy slowly, providing a steady supply of fuel throughout the morning, helping to maintain stable blood sugar levels and enhance focus and productivity—a smart, nutritious start to the day,” Manaker shares.