3 golden rules for a healthy breakfast


There is not really one type of breakfast that is good for everyone. But there are a few things you should know about a healthy breakfast. We are happy to tell you which they are.

Breakfast – is it really necessary?

It is not that easy to answer this question. For example, a study in the United States found that young women who eat very protein-rich and regular breakfasts have less appetite for sweets or savory treats for the rest of the day .

Other studies also show that people who skip breakfast are more likely to eat more than their daily calorie requirement for the rest of the day. In the long run, this can lead to a calorie surplus and thus a weight gain.

When it comes to whether or not you need a healthy breakfast to start the day right, opinions differ widely. By a healthy breakfast we mean a balanced breakfast that contains the three macro-nutrients, proteins, carbohydrates and fats. While in the past the predominant recommendation was to eat an imperial breakfast in particular , Terence Kealey’s book “Breakfast Is a Dangerous Meal” placed the meal in a very different light.

Kealey himself was diagnosed with type 2 diabetes at the age of 62. Regular checks of his blood sugar taught him that it was highest in the morning. Against his doctor’s advice, he skipped breakfast. His observations confirmed his assumption: His blood sugar was lower in the morning and did not rise as much as normal during the day. These observations support his recommendation not to omit breakfast alone as a diabetic.

As you can read, the first meal of the day is a hot topic . However, there is often a lack of representative studies. Therefore, a general statement as to whether breakfast is essential or not cannot be made.

What we can recommend is if you have breakfast regularly and feel good about it, please don’t give up because someone recommends the opposite.

After breakfast, do you often feel tired, heavy or do you quickly feel that you have to snack again? Then we recommend that you think carefully about your breakfast. A croissant with jam may sound delicious, but for a balanced breakfast you need more than sugar and processed foods. We show you what a “healthy” breakfast means and what is important from a scientific point of view.

A healthy breakfast – 3 golden rules

1. Combine proteins, complex carbohydrates and fats

Studies show a positive correlation between the protein content of breakfast and the eating habits of the subjects. The more protein they ate, the less appetite  they had for the rest of the day.

In addition to proteins, complex carbohydrates and fats also belong to a balanced breakfast. Oat flakes or whole grain products are ideal. The complex carbohydrates that you ingest with this make your blood sugar level rise less sharply after a meal and provide energy for the head and body .

2. Pay attention to fiber, micro-nutrients and vitamins

Dietary fiber contributes to normal bowel function. A colorful mix of carbohydrates such as oatmeal and soy flakes naturally contains a lot of dietary fiber and micronutrients. Whole grain bread and nuts are also good breakfast options.

Vitamins in the morning contribute to normal body function and you can, for example, take in the form of fresh fruit with your breakfast . If you are sensitive to the acidity of fruit in the morning, steaming is a good option. Provide low temperatures so that the vitamins are preserved.

3. Make sure you eat enough

If you start the day hungry, there is a chance that you will still have over your calorie requirement for the rest of the day. Make sure you do n’t feel heavy after breakfast , but do n’t feel hungry either . Eating slowly and consciously can help let you know that you are full.

Incidentally, a study shows that women who eat the majority of the daily calories at breakfast have more success in losing weight than women who eat a larger meal in the afternoon and evening.

Because preparing eggs every morning might be a bit too much, and even yogurt, soy curd and the like might get a bit boring in the long run, we’ve put together a delicious breakfast package for you.

Protein Porridge , Protein Muesli , gluten-free Protein Bread and our delicious peanut butter promise enough variety for a sweet, savory and, above all, protein-rich breakfast. And of course there are also tasty super-foods, berries and nuts!


  • Proteins, complex carbohydrates, fats, fibers and vitamins should be part of every breakfast.
  • Don’t be afraid of calories in your breakfast.
  • A protein-rich breakfast, in particular, can help you get in shape, according to some studies.

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