How to prepare breakfast to feel full for a longer time

How to prepare breakfast to feel full for a longer time

Many of you don’t rush to work with an empty stomach because you know that a breakfast help you start your day. But maybe after your smoothie or a croissant, you are hungry a long before the lunchtime. What a good breakfast should include to fill you up and provide you with all the nutrients that you need?


Make sure your breakfast contains enough protein that will fill you up for an extended time. If you love savoury breakfasts, the good source of protein is going to be eggs, whether hard boiled, scrambled, or an omelette. A good source of protein is also a quality ham, hard cheeses, or curd cheeses.

If you prefer sweet breakfasts, it is ideal to add protein to oat or other porridge that are a good source of fibre and carbohydrates but contain only a low amount of protein. Proteins will also sweeten your porridge, mug cake, or pancakes, without adding any extra sugar. Greek type yoghurts are also high in fibre.


Fats should also be an essential part of your breakfast. It slows down digestion and decreases the glycemic index so you will stay full for a longer time. Add quality sources of fats to your breakfast, such as avocado, nuts, seeds, nut butters, or a chunk of dark chocolate.

Complex carbohydrates

Smoothie drinks or bowls are popular breakfasts, but they often contain only simple carbohydrates from fruits. Our bodies digest them quickly and we are hungry even before our snack. So, add some oats, rice, or cereal products. You don’t need to give up your favourite smoothie, just add one of the above-mentioned sources of complex carbohydrates right into your blender.

Bc. Veronika Pokorná, DiS.

Bc. Veronika Pokorná, DiS. 6.10.2021

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