Skip to main content

7 Foods to Give You Energy in the Mornings

I enjoy writing about experiences from my own life so that my tips may help others.

Eating foods that give you energy is a great way to start the day!

Eating foods that give you energy is a great way to start the day!

Breakfast Foods That Engergize

Energy comes from the foods you eat and is essential for everything from keeping your heart beating to helping you think clearly. When you do not have enough energy, you can feel tired, sluggish, and even depressed.

Experts say that breakfast is the most substantial meal of the day. For this to be true, you should consider eating nutrient-dense foods that contain sufficient protein and carbohydrates to boost your energy levels. Here are seven of my favorite foods that are rich in nutrients and provide me with the maximum energy boost in the mornings.

1. Eggs

Eggs are a very healthy and nutritious food and an excellent energy source. The combination of protein, healthy fats, and complex carbohydrates in eggs makes them an ideal food to eat before physical activity. This is especially true if you need an energy boost first thing in the morning.

You can get better energy by supplementing breakfast eggs with other densely nutritious foods, such as whole grain toast, avocado, and nuts or seeds.

Eggs and avocado on whole-grain toast gives me plenty of energy in the mornings

Eggs and avocado on whole-grain toast gives me plenty of energy in the mornings

2. Oatmeal

Oatmeal is described by Quaker Oats as the ultimate "food to fuel up" because it works by breaking down slowly to become energy that's absorbed by the body. Essentially, the complex carbohydrates work to potentially keep the body fully charged and fueled for the whole morning. This is one of the reasons why it makes such an excellent breakfast food.

I don't think there is anything more comforting on a cold morning than eating a warm bowl of cooked oatmeal. It is so versatile that it's difficult to get tired of eating it. Sometimes, I sprinkle flax seeds into my oatmeal for an extra energy kick.

3. Leafy Greens

A less obvious group of energy-boosting foods that are healthy and rich in nutrients are leafy greens such as spinach, kale, and Swiss chard. Leafy greens contain fiber, antioxidants, minerals, and vitamins, making them a healthy breakfast addition to other energy-boosting foods.

Leafy greens are versatile as breakfast ingredients because you can blend them into smoothies. I often start my morning with a smoothie containing banana, yogurt, milk, oats, and a full cup of spinach. It makes me feel satisfied and gives me plenty of energy to get through the morning.

3. Mozzarella Cheese

Mozzarella cheese contains plenty of protein to give your body strength and energy for the day ahead. But I prefer it over other cheeses because it is much more versatile and tastes delicious!

As well as having many needed energy-boosting elements, mozzarella cheese contains calcium, which gives your body strength for the day ahead. Melt some into your omelet or whole wheat bagel. When added to lean meats such as turkey or smoked salmon, mozzarella cheese can help give your breakfast a well-needed energy boost.

4. Lean Meats

Lean meats, such as chicken and turkey, are another healthy source of protein for slow-releasing energy. They are also low in fat, making them an excellent choice for maintaining a healthy weight and keeping cholesterol low.

I enjoy incorporating lean meats into my breakfast routine by putting them on whole wheat toast or inside a bagel with mozzarella cheese and a slice of tomato.

5. Greek Yogurt

According to Healthline, yogurt provides almost every nutrient that your body needs. It’s high in protein, which benefits the body by supporting metabolism and increasing energy expenditure.

I usually choose to eat Greek yogurt for a few reasons. Vitamin B12 is necessary for energy and a healthy brain, and Greek yogurt is full of it! Also, because it is typically higher in protein than many fruit-flavored yogurts, it gives me better energy and helps me to feel full for even longer.

Greek yogurt is often unflavored, allowing me to add other fruits. Strawberries, kiwis, or bananas are all excellent choices to get an additional energy boost (I can also control my sugar intake that way). I also sprinkle nuts, fruit, or flax seeds over my yogurt to give it an extra jolt of energy for my busy morning.

I combine bananas with other high-energy foods like peanut butter and nuts for the ultimate morning energy boost!

I combine bananas with other high-energy foods like peanut butter and nuts for the ultimate morning energy boost!

6. Bananas

Bananas are an excellent source of carbohydrates and potassium. Trainers recommend them as an easy go-to fruit to increase energy levels.

I eat bananas most days, especially in the morning, to give me the energy I need. They are cheap, nutritious, and have the added benefit of satisfying my sweet tooth by supplying me with some of the natural sugars found in fruit. They pair well with other accompanying foods such as peanut butter, yogurt, fruits, toast, and cereal.

Bananas are convenient for busy mornings when I need to grab something nutritious and head quickly out the door. I have discovered that they also make excellent snacks on trips: I always pack a couple in my carry-on luggage when traveling on a flight because they don't even need washing. Besides, bananas give me much more nutrition and energy than airplane food.

7. Peanut Butter

Peanut butter is a popular breakfast food, full of protein and potassium, making it a healthy addition to whole wheat toast or a bowl of oatmeal. The combination of protein and high fiber found in peanuts helps to convert carbohydrates into slow-releasing energy that slows the digestive system down and keeps you feeling fuller for longer.

Bananas and peanut butter combined in a toasted sandwich make the ultimate combination of breakfast that starts my day the right way with plenty of energy!


There are a lot of benefits to eating foods that give us energy. For one thing, it helps us to stay alert and focused throughout the day. It also helps us maintain a healthy weight since energy-rich foods can be more filling than those low in calories.

Eating foods that give us energy can help us avoid unhealthy snacks and overeating, promoting our bodies to function at their peak. When we have plenty of strength, we can handle stress, fight illness, and stay physically active. So if you're looking for ways to boost your energy levels, make sure you start your day off right with plenty of nutrient-rich foods in your breakfast.

Sources and Further Reading

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Louise


Robin Oatley on March 15, 2012:

I haven't had breakfast yet, but this hub has made me hungry! I'm not sure which one it is going to be, though. Voting up, useful and sharing!

Dilip Chandra from India on March 13, 2012:

Good hub, very useful and informative. Nutritious hub :) :) Voted up and useful... Thanks for sharing.

tarastar on March 13, 2012:

Thanks for sharing these breakfast items. My favorite among them is yogurt. In India we dilute it with water and add a bit of salt and ginger. More commonly called buttermilk.



Milli from USA on March 13, 2012:

Great selections of morning breakfast. I need to print and post it on my refrigerator. Thanks for sharing it. Voted up!

Abujafood from Abuja, Nigeria on March 13, 2012:

Nice list, it is interesting that you left out starchy foods, don't they also give energy?

Great post all the same!

Jaye Denman from Deep South, USA on March 12, 2012:

Have you been spying on my breakfasts? Ha! I love peanut butter toast (not just peanut butter spread on toasted bread, but peanut butter put on whole wheat bread and toasted under the broiler so the PB melts). I also like peanut butter and banana sandwiches as much as Elvis did, though I don't use white bread to make them.

I also like to add good things to my oatmeal--cinnamon and chopped walnuts being my favorites. Pineapple, berries, apples, navel oranges and bananas are morning favorites, with blueberries and bananas my frequent choices....

Leafy greens are not an unknown for me in the a.m. I may be the only person in the world who loves to eat cold left-over collard greens for breakfast! (This may be a southern USA thing, but most southerners don't take it to my extreme.)

Good thing I ate a good breakfast today or I would be hungry just from reading your hub and writing my comment!

Sheila Brown from Southern Oklahoma on March 12, 2012:

One of my favorite is oatmeal with raisens and chopped walnuts, add a little cinnamon, yum yum! Great ideas here! Breakfast is so important to get your day started off right. Good information here, voted up and useful. Have a great day! :)

kelleyward on March 12, 2012:

Yum! I'm so hungry now! It's early and I'm deciding on breakfast. My kids love peanut butter on toast in the morning. I love Greek yogurt on just about anything. Also oatmeal is a thumbs up. Thanks for sharing!

Gypsy48 on March 12, 2012:

Peanut butter on toast is my favorite breakfast plus a big cup of coffee! Interesting hub, voted up.

Maria Giunta from Sydney, Australia on March 12, 2012:

Peanut butter, bananas, yogurt, bagels. Oh this list is making me hungry. There is so much more to breakfast than boring cereal, thanks for the list Cloverleaf.

Kamalesh Chakraverty from Sahaganj, Dist. Hooghly, West Bengal, India on March 12, 2012:

Great information. Many of the stuff I really enjoy are included and that makes me feel Great!

Voted Up, Awesome, Useful & Interesting.

Best Wishes,


Stephanie Marshall from Bend, Oregon on March 11, 2012:

Definitely peanut butter and banana for me! Great list of energizing foods for the morning. Since I am a morning person, I am not as concerned personally about getting energy for early in the day. However, my teenagers could definitely use this advice. Best, Steph

Joyce Haragsim from Southern Nevada on March 10, 2012:

Louise, You're out doing your wonderful self, with all this great information. Now I know what I'm having tomorrow morning, thank you. Voted up useful and interesting, Joyce.

Mary from Cronulla NSW on March 10, 2012:

Great selection here cloverleaf, wish I could stomach more leafy greens but the only thing I can stomach in the morning is baby spinach or basil & asparagus with eggs or my zucchini slice recipe. (in a recent article)


Marlene Bertrand from USA on March 10, 2012:

I saw the title of your hub and had to read it. My husband is one of those people who jumps out of bed singing lively songs about what a beautiful day it is. I, on the other hand, wake up slowly. Tomorrow morning, I'm going to try one of your ideas. I love Greek style yogurt and so I'll try that with fruit. Thank you for the helpful advice.

Sharilee Swaity from Canada on March 10, 2012:

These are great choices! It is so true that it's important to have some protein in the morning and these are all excellent ways of doing that. Nice hub with a great layout!

Megh Brandel from Dhaka, Bangladesh on March 10, 2012:

I am in love with eggs. And I love yogurt too.. specially the peach flavored ones.

Emma Kisby from Berkshire, UK on March 10, 2012:

Great stuff! I need all the energy I can get in the morning, and this is so much more healthy than the coffee I start the day with.

Tomorrow I will have scrambled eggs with spinach - a nice change :)

Thanks for the info.

girltalksshop on March 10, 2012:

I think I could tolerate any of the foods listed for breakfast, except the peanut butter and green leaves. Voted up and interesting! : )

Movie Master from United Kingdom on March 10, 2012:

Energy boosting foods - now that's just what I need in the morning, as you know it takes me a while to get going first thing!

I like all 7 - peanut butter and fruit especially, so the peanut butter and banana sandwich is definitely for me!

Voting up x

RTalloni on March 10, 2012:

Good stuff on good breakfasts! I'm so glad the tide is turning for eggs--they have been wrongly accused and it's past time for their reputation to be cleared. These 7 foods that give energy in the mornings are great picks!