If you want to benefit from breakfast but can’t stomach food first thing in the morning, need to fuel up before and refuel after morning workouts, or wake up criminally early and want to keep your energy levels up until a reasonable lunch hour, it could be better to break breakfast into two small meals, or one small meal and a snack, says registered dietitian Keri Glassman — particularly if you want to keep your weight in check, according to new science that suggests eating two breakfasts is better for weight management than skipping the morning meal altogether. The challenge: figuring out how to feed yourself twice before lunch without blowing an entire day’s worth of calories.
So: Here are six ways to break a balanced breakfast into two. (You can eat these two-part breakfasts in any order — the key is to include a mix of nutrients with a solid serving of protein, plus some satisfying fat and carbs to keep you going.)
#1. Yogurt + Hard-Boiled Eggs
A 6-ounce container of low-fat Greek yogurt topped with a small handful of berries complement two hard-boiled eggs, which are easy to eat on the run if you make a batch ahead of time.
#2. Scrambled Eggs + Nutty Smoothie
To coat the stomach with a mix of high-quality protein and fat, scramble (or microwave) two eggs. Then top off your first breakfast with a smoothie made from 1 cup of unsweetened almond milk, a handful of fresh broccoli rabe, 1 tablespoon of nut butter, and 1 banana. Just throw all the ingredients in a juicer or blender.
#3. Buttered Toast + Bowl of Berries
Wake up your metabolism with 1 slice of Ezekiel or whole grain toast topped with 1 tablespoon of butter (Keri prefers grass-fed varieties or coconut butter). Later on, dig into a bowl of your favorite berries and a tablespoon of almonds.
#4. Peanut Butter Banana + Avocado Toast
Even breakfast haters can’t resist a sliced banana with peanut butter. Smear 1 slice of Ezekiel or whole grain toast with ¼ of a mashed avocado to let your tastebuds live the (healthy) dream.
#5. Oatmeal + High-Protein Smoothie
Mix 1 packet of unsweetened instant oatmeal with 1 tablespoon of chopped walnuts and a sprinkle of cinnamon to start your day off right. Mid-morning, fend off hunger with a light smoothie made from 1 cup of unsweetened almond milk, 1 scoop of protein powder, and 1 small banana.