Taste

Breakfast Foods That Will Keep You Fuller Longer

This is how you avoid that mid-morning hunger pang.
05/09/2017 06:01am ET | Updated May 9, 2017

If you want your healthy breakfast to actually do you good, be sure to pick one that’s going to keep you full till lunch. The best way to do that and avoid the mid-morning hunger pang ― which can often times lead to less healthier choices ― is to fuel up with foods rich in protein, fiber and healthy fats.

Read on if you’re looking for more choices, or just a little positive reinforcement to make sure you keep making the right choices. Here are seven breakfast foods that will help keep you full up until lunch:

1
Quinoa
How Sweet It Is
Quinoa makes for a great breakfast. Not only is the South American staple high in protein-- 8 grams per cup -- but it's also loaded with 5 grams of fiber per cup. This is a winning combo for feeling satiated throughout the day.Get the Baked Breakfast Quinoa with Plums and Pistachios recipe from How Sweet It Is
2
Loaded oatmeal
Pineapple And Coconut
Oatmeal has long been touted as a healthy breakfast option -- it’s a great source of fiber, with at least three grams per serving depending on the type of oats you eat. The only problem is, many people say they feel hungry shortly after eating a bowl. The solution: load it up with hearty ingredients like peanut butter, or nuts and seeds. Get the Almond Coconut Cocoa Overnight Steel Cut Oats recipe from Pineapple & Coconut
3
Avocado toast
How Sweet It Is
That’s right, your avocado toast habit is actually doing you a solid. The avocado's high content of good fat, plus the roughly 10 grams of fiber found in a 5-ounce avocado, makes this a satisfying and healthy meal. Just be sure to pair it with a healthy piece of bread.Get the Goat Cheese Avocado Toast recipe from How Sweet It Is
4
Eggs
Pinch of Yum
It’s no accident that eggs are the quintessential breakfast ― the reason we started eating them for breakfast in the first place is because they’re so very filling. You can thank their high protein (6 grams) and good fat content (more than half of its 5 grams of fat is good fat).Get the Simple Poached Egg and Avocado Toast recipe from Pinch of Yum
5
Nut butters
Half Baked Harvest
Nut butters are chock-full of good fat and protein. Be sure to buy an all natural kind ― without added sugar ― then use it to bulk up breakfast smoothies, make morning toast more filling or even to add some heft to pancakes.

Get the Peanut Butter Acai Bowls recipe from Half Baked Harvest
6
Chia Seeds
Minimalist Baker
This trendy new health food ingredient is also a great breakfast choice. If you turn it into pudding by soaking it in water or milk overnight, it’ll bulk up into a filling meal. This “bulking” effect is what helps keep you feeling full longer. Just two tablespoons of chia seeds contains 4 grams of protein, 12 grams carbohydrates and 11 grams of fiber.

Get the Overnight Chocolate Chia Seed Pudding recipe from Minimalist Baker
7
Fresh fruit
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Citrus fruits, pears, apples and bananas are just a few of the good choices you can make in the morning. Just one medium-sized pear contains 5.5 grams of fiber, for example. The fiber intake is great, but so too is the high-pectin content of these foods. High pectin foods help you feel full because when it absorbs water it expands. Just remember, you have to eat the fresh fruit ― no juices here.