The Breakfast of Champions (and how you can make your own)

People always ask me, what is the breakfast of champions? 

I tell them time and time again, there isn’t just one! 

I just used the sample picture above to help attract some attention.

In today’s article I am going to (hopefully) simplify what it means to eat a healthy breakfast and teach you how to make your own unique Breakfast of Champions.

As a dietitian, I find that there is a great interest in what I personally eat for breakfast, and believe me that feeling is mutual. 

I am always interested in what YOU are eating for breakfast too 

After all, I suppose it is my job give to your breakfast a nudge in a healthier direction.

How To Choose The Ultimate Healthy Breakfast For YOU:

Select 1 food from 3 of the 4 groups below (  or use  all of 4 if you have a larger appetite)

1. Whole Grains: 

1. 2x Slices Whole Grain Toast / 1 Whole Grain Bagel  (what is whole grain?)

2. 1.5 cups of Cereal (how to choose a good cereal )

3.  1/2 cup ( before adding water) Oatmeal

2. Fruit: ( try to always include this group)

1.  1 piece of fruit such as a banana, apple, orange .

2. .5 cup of fruit such as berries, cherries or melon. 

3. Dairy/Alternatives: 

1. 1 cup of Milk or Soy Milk

2. ~ 175 grams ( 3/4 cup) of Yogurt , Soy Yogurt or Kefir

4. Meat/Alternatives: 

1.  2x Whole Eggs 

2.  2x tbsp Peanut Butter

3. .25 cup of Nuts or Seeds OR 1 medium avocado** 

Sample Breakfasts of Champions: 

1. 2x slices whole grain toast, 2x whole eggs, 1 apple.

2. 1 cup Soy Milk, 1/2 cup dry oatmeal, 1/2 cup blueberries. 

3. .25 cup almonds,  3/4 cup greek yogurt, 1 banana.

4.  1 whole grain bagel, 2 tbsp peanut butter, 1 cup of milk. 

** Surprise: Technically the breakfast I pictured is not actually what I would consider a breakfast of champions. Although, YES, an avocado is considered a fruit; it is nutritionally much more similar to nuts/seeds and thus I chose to place it in that category. 

Keep in mind I have provided examples using what I believe are the most popular breakfast selections within each category, but there are other certainly numerous other possible combinations not listed here ( but may be less likely to be eaten at breakfast).

I sincerely hope this guide will help ease you towards healthier breakfast selections in the long run and steer you towards your own Breakfast of Champions.

Until next time, Eat Up!


Andy De Santis RD MPH