3 Healthy Breakfast Menu Rich in Nutrients that are Practical to Make, Make You Full for Longer
JAKARTA - In a healthy lifestyle, breakfast is one of the important parts that should not be ignored. Healthy breakfast has an important role in maintaining health and providing energy for activities throughout the day.
Breakfast can also help keep your weight ideal. This is because with breakfast, your appetite is regular and prevents the desire to overeat at the next meal.
With these various benefits, breakfast should not be missed, especially for those of you who are just starting a healthy lifestyle. Don't be confused about choosing a healthy breakfast menu, here are some recommendations that are rich in nutrients and practical, quoted from Healthline, Thursday, June 25, 2026.
1. Boiled eggs with stir-fried vegetables
Boiled eggs and stir-fried vegetables are a combination of high-protein breakfasts, which are very important for muscle mass formation and maintaining the body's metabolism in the morning.
To make this menu, you only need two eggs, a little olive oil or margarine, and a mixture of vegetables such as spinach, tomatoes, or mushrooms. In making this food, it is recommended to reduce the use of salt and avoid instant sauces.
2. Overnight oats
Overnight oats can also be an option for your healthy breakfast menu. This food is rich in fiber which helps the stomach feel full longer, contains beta-glucans to control blood sugar and cholesterol.
You can prepare overnight oats from the night before without having to cook the next morning, so it's very practical. To make overnight oats, mix half a cup of rolled oats with half a cup of milk, add chia seeds, and sweeteners such as honey, as well as various fruits in the morning when you want to eat it.
3. Wheat bread and avocado sandwich
Another healthy breakfast menu that can be tried is a wheat bread and avocado sandwich. This food provides a supply of complex carbohydrates and healthy fats that are good for body energy and heart health.
Not only that, making a wheat bread and avocado sandwich is also very easy. You only need two slices of wheat bread, then arrange half a mashed avocado, and a poached egg or boiled egg on top.