Skipping breakfast isn’t just a missed meal—it’s like trying to run your phone all day on 2% battery.
Grab something good in the morning and boom—you’ve got energy to spare. People who eat breakfast actually get sick less often. That’s a win before you even hit the snooze button.
And hey, no stress. We’ve made it easy to do it right.
The “DOs” – Healthy Breakfast Options
DO: Choose yogurt
This may look like dessert, but it’s 100 percent breakfast.
Toss together 1 cup of low-fat vanilla yogurt, ½ cup of blueberries, and 1 tablespoon of chopped almonds.
You’re looking at 275 calories and 10 grams of fat. Not too shabby for something that tastes like it came out of a parfait ad.
You’ll get filling protein, disease-fighting antioxidants, and nearly a third of your daily calcium—all before your second yawn.
DO: Toast a healthy carb
Trade your bagel for an English muffin and feel fancy for no reason.
Smear 1.5 teaspoons of low-fat cream cheese on that muffin. Add an apple, a calcium-loaded nonfat latte or cappuccino, and a glass of nonfat milk. Done.
This one clocks in at 380 calories and just 6 grams of fat. Solid swap, right?
DO: Sip a smoothie
Smoothies are what happens when breakfast gets blended into a party.
Throw 1 cup of nonfat milk, 1 small banana, a few strawberries, and some ice into the blender. Hit it for 30 seconds.
Pair your frosty masterpiece with whole-wheat toast and 1 tablespoon of peanut butter. You’ll stay full and feel good.
Total hit? 360 calories, 10 grams of fat, and a breakfast that tastes like summer.
DO: Have a healthy cereal
Cereal isn’t the enemy. Sugar cereal is.
You want fiber-packed stuff like Kashi GoLEAN, which brings in a whopping 80% of your daily fiber. Or go with Barbara’s Bakery Cinnamon Puffins—nearly half your daily dose.
Pour 1.5 cups into a bowl, splash it with 1 cup of nonfat milk, and toss on some fruit. Done and done.
You’re looking at 350 calories and only 2 grams of fat.
DO: Eat eggs (yes, really—eggs!)
Eggs have gotten a bad rap, but let’s bring them back.
Two eggs—scrambled, poached, or hard-boiled—make a rock-solid base. Add a slice of whole-grain toast with a pat of butter, and a fiber-rich orange on the side.
You get 365 calories and 20 grams of fat, but the kind of protein that keeps you going. You can’t do much better.
The “DON’Ts” – Breakfast Choices to Avoid
DON’T: Cinnabon’s Pecanbon
Delicious? Sure. But each one packs 800 calories and 41 grams of fat.
That’s about half your day’s calories in one sticky swirl of sugar and… whatever’s in there. Nobody knows. Probably magic. Or regret.
DON’T: Croissant
Flaky, buttery, and full of betrayal.
The average croissant has 350 calories and 18 grams of fat—most of it saturated. More than a large order of fries.
Yep, that little pastry is sneakier than it looks.
DON’T: Sausage Biscuit
Let’s keep it real—this one’s just a grease bomb in a biscuit suit.
410 calories and 28 grams of fat. Fried sausage. Buttery biscuit. That’s not breakfast. That’s sabotage.
Need we say more?