The internet is full of food lists. Here\’s the one I\’ve come to swear by after many years of active research and experimentation. 

Seeds

These little guys are my undisputed champions. They\’re packed with nutrients and contain essentially all their energy in the form of slow releasing proteins and healthy fats. Their awesome nutritional benefits can be boosted further by combining several different types together. 

As a bonus, they\’re extremely convenient to eat since you can add them to many meals without any preparation. Thanks to their long shelf life, they can also be bought in bulk, making them surprisingly cheap on a per calorie basis. 

Berries

In a not-too-distant second place comes these little parcels of highly concentrated flavor and nutrition. Similar to seeds, they offer many health benefits, which can be enriched by combining several different types together. This is made even easier by buying frozen packs of mixed berries. 

Their great taste also qualifies them as an excellent sugar substitute. If you have a sweet tooth like me, these guys will make it much easier to ditch the sugar in the morning. 

Nuts

Nutritionally speaking, nuts have many things in common with seeds. They are also mostly healthy fat and protein and boast an impressive nutritional profile, which can be further broadened by combining several different kinds. 

A combo of mixed nuts, mixed berries and mixed seeds may well be the closest thing you can get to the perfect breakfast. 

Yogurt

Just chucking a bunch of nuts, seeds and berries in a bowl makes for a rather dry affair. But if you add some yogurt, it suddenly transforms into a lovely meal. 

Yogurt is more than just a binder though. It also contains several important nutrients as well as probiotics (a booster for the friendly bugs in your gut). Convenience is another scoring point. 

Whole grains

These staples of morning meals offer a healthy array of nutrients and are great for your digestive system. They come in many different shapes and sizes that can conveniently fit into most breakfasts. 

Milk and milk substitutes

Milk plays a similar role to yogurt outlined earlier. A handy trick to boost the nutritional benefit of milk is to mix it with a substitute like oat & almond milk. Milk works well in hot (microwaved) breakfasts, which can be a winning benefit on chilly mornings.

Eggs

Another age-old breakfast staple, eggs are an excellent protein source that excels at controlling appetite throughout the day. The main reason they find themselves last among this field of champions is that they take some time to prepare and don\’t combine well with the other superstars on this list. 

Tomorrow, I\’ll share my two staple breakfasts. Both are taste sensations with a one-minute prep time and a world class nutritional profile. 

See you then!