10 healthy breakfast ideas: enough protein, plenty of fibre, an easy start

Breakfast is the first chance of the day to get protein, fibre and fruit or vegetables, yet many people rush out with just coffee or a slice of bread.

This article sums up how to build a balanced breakfast, with ideas adapted to Thai food.

1. What a balanced breakfast includes

• Protein, such as eggs, milk, yoghurt, tofu, fish or lean meat
• Good carbohydrates, such as brown rice, oats or wholemeal bread
• At least one fruit or vegetable for fibre
• Less added sugar, such as sweet drinks and pastries

Reference: [3] WHO

2. How much protein at breakfast?

Many people eat little protein in the morning and a lot in the evening. The International Society of Sports Nutrition (ISSN) suggests about 20–40 g of protein per meal, spread every 3–4 hours across the day, to support muscle building in people who exercise.

Example: 2 eggs provide about 12 g of protein; add a glass of milk or a cup of yoghurt to get close to 20 g.

Reference: [1] ISSN 2017 (protein)

3. Does breakfast help with weight loss?

A 2019 review in the BMJ found that adding breakfast for people who usually skip it did not lead to weight loss and could increase total energy intake. Breakfast is not a weight-loss strategy in itself.

What matters more is the quality and amount of food across the whole day. If you eat breakfast, choose one with protein and fibre rather than sweets or sugary drinks.

Reference: [2] BMJ 2019

4. 10 breakfast ideas

• Rice porridge or congee with egg, minced pork or fish, topped with herbs
• 2 boiled eggs, wholemeal bread and a piece of fruit
• Oats cooked in milk with banana or fresh fruit
• Plain yoghurt with fruit and a few nuts
• An omelette or scrambled eggs with vegetables and half a scoop of brown rice
• Stir-fried tofu and vegetables with brown rice
• Wholemeal toast with avocado and egg or chicken breast
• Unsweetened soy milk with boiled sweet potato and a boiled egg
• A protein shake made with milk or soy milk, plus a piece of fruit
• Rice with leftover clear tofu-vegetable soup or steamed fish

Choose whatever is easy and available; you don't need to make them all.

Read next: How much protein per meal? Spreading it across meals and snacks ›

Read next: Protein 101: what it is, how much you need and the best sources ›

Read next: Reset your body clock with meal timing: when to eat and what to choose at night ›

Read next: Three balanced plates: Greek salad, sesame shrimp salad and veggie wrap ›

Read next: Looking after yourself but not seeing results? 5 things to check ›

This article is general information, not medical advice. If you have a medical condition, are pregnant or take medication, talk to a doctor or dietitian before changing your diet or exercise. Results may vary from person to person.

References

1. Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 ↗ (opens in a new tab)
2. Sievert K, et al. Effect of breakfast on weight and energy intake: systematic review and meta-analysis. BMJ. 2019 ↗ (opens in a new tab)
3. World Health Organization (WHO): Healthy diet (checked 15 Oct 2026) ↗ (opens in a new tab)

Image credits

• Cover image: Daniela Constantini / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)

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