Recipe for A Hearty Breakfast

Set your day up for success by stacking breakfast with protein, fiber and omega-3s.

The big breakfast debate: to have or to not have breakfast? Even if breakfast is not the most important meal to you, it can set the tone for the rest of your day and benefit your health. So whether you need breakfast ideas or are already loyal to a routine, here are some healthy (and hearty) inspirations and add-ons.


Eating protein at breakfast is beneficial because it takes longer to break down and is the most effective macronutrient at providing satiety (i.e. you feel fuller for longer).1 Protein also supports muscle growth and can help strengthen your immune system.23

You don’t have to stick to the classics like eggs and ham to get a protein-rich breakfast. Cottage cheese4, yogurt5 and oatmeal6 are easy options that you can customize to suit your flavor preferences. If you still want to stick to your typical dishes, mix some hemp hearts into your morning meal for a quick protein boost.7


There are two types of fiber: insoluble and soluble.8 Insoluble fiber helps your gut and bowel health by bulking your stool and ensuring everything moves through your system. Soluble fiber, which dissolves in water, lowers cholesterol and helps maintain good blood sugar levels. So starting your day with a high-fiber meal not only resets your gut health but is beneficial for your heart. 

Drinking more prune juice is unnecessary (unless you love it) — breakfast products made with whole grains, bran, or oats are all fiber-rich. You can also increase your intake with berries, pears and avocados or sprinkle in some chia seeds.9


Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are crucial in maintaining your cellular health, energy levels and immune strength. Maintaining a good omega-3 intake is also essential for your heart, brain and eye health.10

Nuts, seeds and eggs have omega-3s, but fish is your best source. Fatty fish is particularly great for your arteries and is recommended twice a week by the American Heart Association.11

A substantial breakfast sets you up for the day ahead and helps support your whole body, from immune system to heart. If you’re unsure what your body needs, try imaware’s Immune Defense Test, Men’s and Women’s Health & Wellness tests or Baseline Heart Health Test.


  1. Food Hydrocolloids. Revisiting the role of protein-induced satiation and satiety. Accessed January 30, 2023. 
  2. Nutrients. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Accessed January 30, 2023. 
  3. British Journal of Nutrition. Amino acids and immune function. Accessed January 30, 2023. 
  4. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Cheese, cottage, lowfat, 2% milkfat. Accessed January 30, 2023. 
  5. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Yogurt, Greek, plain, nonfat. Accessed January 30, 2023.
  6. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Oats, raw. Accessed January 30, 2023.
  7. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Organic Hemp Hearts. Accessed January 30, 2023.
  8. Mayo Clinic. Dietary fiber: Essential for a healthy diet. Accessed January 30, 2023.
  9. Cleveland Clinic. 11 High-Fiber Foods You Should Be Eating. Accessed January 30, 2023.
  10. National Institutes of Health. Omega-3 Fatty Acids - Consumer. Accessed January 30, 2023.
  11. American Heart Association. Fish and Omega-3 Fatty Acids. Accessed January 30, 2023.