2 eggs and a potato

A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients. A nutritious breakfast can give you a good start to the day and may help prevent snacking.

Eggs provide protein, which is essential for muscle growth and maintenance. It can also keep you feeling full.

In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.

The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.

Eggs also contain:

• lutein and zeaxanthin in the yolk, antioxidants that appear to support eye health and may have benefits for skin, liver, eye, and cardiovascular health
• choline, a vital nutrient for brain and liver health
• B vitamins, including folate
• vitamin A
• iron, calcium, and other essential minerals

Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.

Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.