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Healthy breakfast – the perfect start of the day

June 15, 2020
  • Breakfast
  • Gesund leben
  • Healthy lifestyle
  • Nutrition
Healthy breakfast – the perfect start of the day

For many people, the first meal is also the most important meal of the day. Only by having a tasty and healthy breakfast they feel fit and full of energy.
Is it also part of your everyday life? Then you will be interested in our many different options such as muesliBircher Muesli and porridge, which will make your breakfast more varied. 

You find it hard to get a bite of food in the morning? No problem: We will show you which possibilities you have to start the day full of energy, though.

Why is a healthy breakfast so important?

Even if having a breakfast is going out of fashion from time to time, it cannot be denied: The first meal of the day plays a major role in providing your body with new energy. It supplies minerals and trace elements and, in addition to your metabolism, boosts your immune system. 

If it is difficult for you to eat something in the morning, you also should not skip breakfast, though. Instead, just change it a little, for example by drinking delicious smoothies. 

If the early hours of the day are the reason for skipping breakfast, you can easily move it to 9 or 10 o’clock. Because at this time your circulation will work better. 
However, if you do not take up any energy at all, you may experience nausea and headaches. Your blood sugar level remains low and you feel tired and listless. Have breakfast even if you are on a diet. Otherwise, you will become so hungry before lunch that you will resort to unhealthy snacks and eat all the calories you saved up.

What ingredients should a balanced breakfast have? 

For a healthy diet, your breakfast should never be one-sided. Try to have a mixture of all the following food components: 

  • Protein (milk, yoghurt, soy drink, soy yoghurt, nuts) 
  • Fat (cheese, nuts, seeds) 
  • Carbohydrates (whole grain products, such as bread or oatmeal) 
  • Vitamins (fruits, vegetables, berries

And don’t forget to drink plenty of water, of course. Therefore, already start in the morning to cover your daily fluid requirements. Unsweetened fruit or herbal teas or water are particularly suitable for this. If you do not want to do without juice, you should mix it with plenty of water to reduce the sugar content. 

For those who can’t eat after getting up: Prepare a smoothie with fruits and mix it with oats or chia seeds.

These are the top foods for a healthy breakfast 

The following foods will help to enjoy a healthy breakfast: 

Oat flakes 

Oats contain protein and vitamins that provide a lot of energy for everyday life. Complex carbohydrates ensure that blood sugar only rises slowly, as the body also absorbs them slowly.
The result: You will not feel hungry for many hours. On top of that, oats contain fibre and fibre is good for your digestion. You can combine them excellently with fruits, nuts, seeds or even yoghurt.

You should not miss oats when having a healthy breakfast


There are plenty of fruits and no matter which fruit you choose – you will get lots of vitamins, fibre and good carbohydrates. Therefore, kiwis, bananas, apples, grapes and many others are perfect. Their fructose will give you an extra energy boost, while you will never feel over-satiated or heavy. 


When it comes to berries, you also have a great variety to choose from. Berries provide large quantities of vitamin C and minerals for your healthy diet. In addition, they have antioxidants, which prevent premature aging of your skin and the formation of wrinkles. In order to protect the environment as much as possible, you should make sure that you only buy fresh berries during the berry season in summer. You can then freeze them – either whole or as berry puree – and enjoy them off-season. Without guilty conscience.


If you are vegetarian or vegan, nuts (walnuts, cashews, almonds, etc.) are a great ingredient for your breakfast because they contain a lot of vegetable protein.
Unsaturated fatty acids provide your body with so-called healthy fats, which have anti- inflammatory effects and protect your heart. 

On top of that, nuts regulate your cholesterol and blood sugar levels and can be used in many ways, for example in combination with oats or yoghurt. 

Nüsse ergänzen ein gesundes Frühstück
Nuts are the perfect source of protein for your breakfast

Seeds and kernels

Surely you have already heard of so-called superfoods, like chia or flaxseeds. They are especially important for you because of their high proportions of omega-3 fatty acids, which have a good influence on your brain function and performance. 


Eggs are not only delicious, they also offer many advantages. First of all, with 13 grams per egg, they are an ideal source of protein. They also provide many vitamins, such as the fat-soluble A, D, E and K, as well as minerals iron, calcium and potassium. Your concentration will increase and you will feel full for a long time.
Are you a follower of low carb? Well, then eggs are the perfect breakfast, as it has almost no carbohydrates with less than one gram per 100 grams. Furthermore, eggs never get boring due to their variety: scrambled eggs, omelettes, fried eggs and so on.


Another top food is yoghurt, because it is usually low in calories, sugar and fat. However, make sure to buy unsweetened natural yoghurt and combine it with fruits or nuts to stay satiated for as long as possible. 

Healthy breakfast with oatmeal

You want to include oatmeal to your breakfast? Here are three delicious varieties for you: 


For the classic porridge, the oat flakes are mixed with double the amount of milk and heated in a sauce pan for three minutes. Vegans can also use water or a vegetable drink. You can enjoy this dish cold or hot and top it off with many ingredients, such as fruits, nuts or honey. 

Overnight Oats

For those who do not have much time after getting up, overnight oats are the best alternative. You prepare your porridge cold in the evening by simply mixing the flakes with water, milk or plant drink. Then store it in the fridge overnight and the next morning you will have a quick and healthy breakfast to-go. 

Bircher Muesli

A special form of oatmeal is bircher muesli. Soak the oat flakes overnight and add lemon juice and (condensed) milk or almond milk in the morning. Shortly before eating, rub an apple into it and your stomach-friendly muesli is ready. 

5 tips for a healthy breakfast 

Take enough time

Do not gobble your breakfast, enjoy it. On the one hand, this is easy on your digestion, on the other hand you will only then notice a feeling of fullness. This prevents you from eating unnecessary calories. 

Have varied breakfasts

Try out many delicious recipes and do not let boredom arise. Alternate between sweet and savory breakfasts and vary, for example, with different types of fruits according to the season. If you prefer hearty food, you can try different spreads and garnish them with cucumber or tomato, for example.

Leave out sugar

If you eat too much sugar in the morning, your blood sugar level rises rapidly and drops just as quickly. The unpleasant consequence are cravings for unhealthy food. For this reason, avoid sugary instant mueslis, sweetened yoghurts and baked goods from the bakery. Instead, sweeten your breakfast with fruits or some honey. 

Prepare breakfast in advance

If your mornings are stressful, you should prepare your breakfast already in the evening (see Overnight Oats) the day before. With something healthy, your first hunger will be satisfied quickly.

Overnight Oats Grundrezept
Overnight Oats can be enjoyed fresh out of the fridge in the morning

Do not eat too much

Make sure you do not eat too much. More food does not give more energy. On the contrary, your body will be too busy digesting, which will make you feel rather listless than motivated. 

What is healthier, hot or cold breakfast?

A question with many different answers and opinions: Should we have our breakfast hot or cold? It can be said that there is no such thing as the perfect breakfast. It always depends on the individual needs. So listen to your gut and eat what is good for your body in the morning.

Followers of Traditional Chinese Medicine (TCM) or Ayurveda swear by a warm breakfast, such as soup or warm porridge. They believe that, as a result, our immune system is strengthened and that our body does not have to spend unnecessary energy on warming and digesting the food. 

The best recipes for a healthy breakfast

Print Recipe
5 from 100 votes

Layered breakfast with Chia Pudding, Kiwi & Orange-Acerola granola

Servings: 2


  • 4 tbsp Chia seeds
  • 250 ml Milk or plant-based drink
  • 2 tsp Vanilla sugar
  • 2 Kiwis
  • VERIVAL Orange-Acerola Granola


  • Mix the Chia seeds with milk and vanilla sugar and let it soak over night.
  • Slice the kiwis and add on top of chia pudding.
  • Put some Orange-Acerola Granola on top.
Bircher Müsli Rezept
Print Recipe
5 from 182 votes

Bircher muesli recipe

Prep Time10 mins


  • 50 g oat flakes
  • Water
  • 600 ml milk
  • 1 lemon
  • 4 apples
  • 4 tablespoons grated or chopped hazelnuts


  • Put the oat flakes in a bowl and cover them with water
  • Place the mixture into the refrigerator and allow the mixture to swell for at least one hour
  • Take the muesli out of the fridge in the morning and add the milk
  • Grate the apples over the muesli and stir it into it
  • Sprinkle the grated or chopped hazelnuts over the muesli


Do you want to decrease the waiting time in the morning? Then you should put the soaked oatmeal into the refrigerator the day before. This way you can take the oatmeal directly out of the fridge the next day and refine the Bircher Muesli with the remaining ingredients.
Haferbrei Beerenspiegel Verival
Print Recipe
No ratings yet

Porridge with berry sauce

Prep Time5 mins
Cook Time3 mins
Total Time8 mins
Calories: 377kcal


  • Blender


  • 50 g oat flakes
  • 250 ml milk or a plan-based alternative
  • A pinch of salt
  • 1 tsp agave syrup
  • 150 g berries (fresh or freeze-dried)


  • First, put the oat flakes in a pot with a pinch of salt and the milk or plant-based drink and let it boil up briefly. Stir briefly again and again.
  • Then remove the pot from the oven and add the teaspoon of agave syrup.
  • Then let the porridge steep for about 2-3 minutes.
  • In the meantime, wash the berries well and then put them in a bowl and mix them with a hand blender or a normal blender.
  • Then put the oatmeal in a bowl and add half of the pureed berries and stir well. Then pour the remaining berries over the porridge.


Calories: 377kcal

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