Is breakfast really the most important meal of the day? Regardless of its ranking in the meal hierarchy, there’s no denying that what you eat for breakfast sets the foundation for your energy levels, focus, and overall well-being. A nutritious morning meal can help stabilize blood sugar, preventing crashes and brain fog later on. so it’s crucial to have some good options on hand!
According to Dr. Pedi Mirdamadi (@drpedinaturalhealth on TikTok), choosing breakfasts rich in protein and healthy fats is one major key to maintaining mental clarity and sustained energy. “A breakfast with protein and healthy fats is crucial for optimal energy and brain function throughout the day,” he explains in a recent video. He recommends veggie omelets, protein shakes, and avocado toast, in particular. Learn more about the benefits of each below.
1. Vegetable Omelet
Veggies and eggs? Sign us up! A vegetable omelet is one of the best, simplest, and most delicious ways to start your morning with a balance of protein, healthy fats, and fiber. "Eggs are an excellent source of protein and healthy fats," says Dr. Mirdamadi. This makes this lean protein a great choice for keeping blood sugar stable and providing lasting energy. Adding vegetables like spinach, bell peppers, or mushrooms enhances the meal with vitamins, minerals, and antioxidants that support brain health. All in all, it's a winning combination that helps you take on the morning, keeping you full and mentally sharp without the energy crashes that come from processed carbs.
2. Protein Shake
Need some extra protein to take on your morning workout? Look no further than a quick and convenient protein shake. "Nuts, seeds, or avocado are excellent sources of protein and healthy fats as well," Dr. Mirdamadi points out. Luckily, all of these tasty, nutritious ingredients can easily be blended into a healthy smoothie. Using a high-quality protein powder along with almond butter, chia seeds, or coconut milk can pack in extra nutritional value. When you sip on a protein shake for breakfast, you get a nutrient-dense meal that fuels your body, supports a sharper brain, and helps you tackle your busy morning.
3. Avocado Toast with Hemp Seeds
Avocado toast isn't just a trendy brunch; it's also great for you. When you add hemp seeds to the mix, Dr. Mirdamadi says it's a match made in heaven. "Hemp seeds are a great source of protein and fats, and avocado is an excellent source of fat," he says. Avocados are packed with monounsaturated fats, which support brain function, while hemp seeds provide a complete protein source with all essential amino acids. Add these ingredients to whole-grain or sourdough bread, made with fiber and slow-digesting carbohydrates to ensure steady energy levels throughout the morning. Yum!
