What young or not so young entrepreneur doesn’t need more energy? Whether you’re in the middle of an entrepreneurial project or have a lot of work at home, we are all looking for that extra boost that is never in excess, but instead of ordering a larger coffee or having an energy drink, why not eat okay first? We all know how important breakfast is, but what you choose to eat also determines how you feel for the rest of the day. Take the time and effort to prepare some of the following energy breakfasts and you may find yourself doing more throughout the day.

But before we start, let’s face it: if you are someone who likes greasy sausage and egg sandwiches that may taste good, give you momentary energy, but can leave you lethargic later and with a lot of gas, which will not impress anyone around you, and worse still, it won’t make you give up on your morning.

Healthy and energetic breakfast ideas

So, better follow our following suggestions which are all breakfast ideas that will charge you with energy that will help you increase your performance at work.

Wholemeal bread

Muffins, bagels, and low-fiber cereals give you a temporary energy boost and then give you a “crash.” Instead, choose whole grains to help stabilize your blood sugar levels and fill you up until your next meal.

Try organic whole wheat bread in a sandwich with a scrambled or scrambled egg (cooked without saturated fat), add avocado and tomato slices.

Green leafy vegetables

Spinach, kale, chard, and other green leafy vegetables are nutritional powerhouses. Try to use other vegetables as well, the recommended daily serving is 2 to 3 cups.

Add the vegetables to a smoothie with banana as the only fruit and with almond milk, you can also add them on top of your egg sandwich on your whole wheat bread.

Energy breakfast with fruits

In general, fruits are packed with fiber (pears, apples, berries, and kiwis), vitamin C (papaya, oranges), disease-fighting antioxidants (strawberries, blueberries, and blackberries), and cell- and muscle-building potassium (bananas).

Add your favorite fruits to yogurt or whole grain cereal. Or add them to the side of whatever eggs or bread you are eating. You can also eat the fruit alone and enjoy.


Don’t you cook? Then yogurt can be breakfast for you. Yogurt is also an excellent source of calcium and protein. Choose Greek-style yogurt, which has twice the protein of other yogurts. Skip the fat-free ones, which have more added sugar and do less to satiate.

You can add anything to your yogurt, like fruits, nuts, or seeds for more flavors. You can also turn all of that into a great yogurt-based smoothie.

Oatmeal with fruit, one of the best energy breakfasts

The complex carbohydrates in oats provide vitamins and minerals that give us energy. Oatmeal benefits the brain by increasing serotonin production to combat stress and improve learning and memory function.

Mix it with unsweetened dried fruit, fresh or frozen fruit, with flax seeds or pumpkin seeds, add spices like cinnamon or nutmeg, walnuts like almonds and pecans, or a drizzle of raw honey or grade B maple syrup.

A smoothie for breakfast to give you energy

You can add just about anything to make a nice smoothie. This means that all of the benefits mentioned above can be combined with yogurt, nuts, fruits, vegetables, seeds, juices, and whatever else you have lying around.

Here’s a quick recipe for a basic berry smoothie packed with fiber (flax seeds), potassium (bananas), antioxidants (blueberries), calcium (yogurt), vitamin C (orange juice).

  • 2 tablespoons whole flax seeds
  • 1/2 cup of orange juice
  • 1/2 cup nonfat vanilla yogurt
  • 1 cup frozen mixed blackberries or blueberries without sugar
  • 1 small banana, sliced

Low-fat cottage cheese

Another source of calcium and protein. Top a bowl of low-fat cottage cheese with fruit, nuts, or seeds for a great quick and energetic breakfast.


Dehydration is one of the main causes of lack of energy. If you are not well hydrated, your body dedicates its resources to maintaining its water balance instead of giving you energy.

Other healthy breakfasts to give you energy and performance throughout the day

  • For cooked brown rice only, add a little almond milk, some raisins, a tablespoon of real maple syrup, and a pinch or two of cinnamon. Substitute brown rice for amaranth in warmer weather.
  • Almond butter toast. Toast a slice of bread (preferably sprouts and wholemeal) and spread the almond butter. Top it with a few slices of your favorite fruit of the season and sprinkle with flax seeds or sunflower seeds.
  • Toast a thick slice of whole wheat bread, spread avocado and top with sprouts, cucumber and sea salt. The sprouts already add protein, but if you top it with some free-range goat cheese feta for extra protein.
  • Brown rice and lentils in a small pot. Add tomato and avocado and a pinch of sea salt. Heat it up and enjoy. Not that you need the extra protein (in the lentils they are already packed), but you can top it with an organic egg, prepared as you wish, for added flavor.
  • Take some sprouted muffins, heat them in the oven or toast them, and mix with an organic hummus. Top with a dark green lettuce, cucumber, tomato, and sliced ​​olives.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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