Is food the last thing on your mind when you wake up? About 25 percent of people in the U.S. skip the first meal of the day. Whether you don’t feel hungry, don’t have time to eat on busy mornings, or prefer intermittent fasting, breakfast might be more important for your wellness than you realize.

“I don’t eat breakfast. Even when I’m awake during breakfast hours, I feel like my stomach is still asleep and not ready for food,” shared a MyObesityTeam member. Another responded, “I am exactly the same way. No matter what I try, I just can’t seem to do the whole breakfast thing. Not only does my body not want breakfast, I have never been a fan of breakfast foods.”

If you share these feelings about breakfast, you’re not alone. However, the body can adapt to new eating habits over time. By establishing a consistent routine, eating lighter meals, hydrating first thing, and avoiding late-night eating, you can gradually train your body to feel hungry in the morning.

It might take some time, but once your body gets used to this new rhythm, morning hunger cues are likely to follow. Read on to discover six light breakfast ideas to start your day off strong, even if you don’t feel like eating.

Why Breakfast Is Important

People often say that breakfast is the most important meal of the day, but is there any evidence to back up that expression? Research suggests that consistent balanced breakfasts offer both short- and long-term benefits.

On a given day, eating a balanced breakfast within a few hours of waking can:

• Boost your energy
• Help you focus
• Brighten your mood
• Help you perform better at work or school
• Prevent overeating or snacking too much later in the day

You might assume that skipping breakfast could help with managing your weight since you’re eating one less daily meal than the standard three. But the opposite appears to be true. Multiple studies have shown breakfast to help with weight management and cardiometabolic health (heart health and how your body uses food for energy). Over the long term, consistently eating breakfast can help:

• Lower your cholesterol
• Lower your risk of type 2 diabetes
• Reduce your heart disease risk
• Regulate your circadian rhythm so you sleep better
• Speed up your metabolism to help you burn more calories

The true importance of a daily balanced breakfast varies from person to person, but including breakfast in your routine might give your health a welcome boost.

6 Light Breakfast Ideas

If you have a tendency to skip breakfast because you don’t feel hungry in the morning, try these light and creative breakfast ideas. These options can help you feel full and energized until lunch.

1. Greek Yogurt

Making a Greek yogurt bowl gives you the chance to be creative with ingredients you enjoy. Greek yogurt is full of protein to help you feel full for hours. Plus, you can add fresh fruit, honey, cereal, or nuts depending on the flavors or textures you want. Instead of going sweet, try a savory spin — top with cherry tomatoes, cucumbers, olive oil, everything bagel seasoning, and a sprinkle of hemp seeds.

Greek yogurt contains less sugar and less lactose than regular yogurt, so it’s less likely to give you a stomachache or any other morning digestive issues. For a similar protein-rich option, consider building your breakfast bowl with cottage cheese as the base.

2. Peanut Butter Toast

Many people consider toast to be a breakfast staple. A slice of toasted whole wheat bread is packed with nutrients including vitamin A, B vitamins, vitamin E, magnesium, and iron, as well as plenty of fiber to lower your cholesterol and insulin levels.

Top your toast with a bit of peanut butter as a high-protein and flavorful source of healthy fat. If you prefer something different, try almond butter, cashew butter, or sunflower seed butter as delicious alternatives that also offer healthy fats and protein.

You can get creative with your peanut butter toast by adding banana slices. If you enjoy the nostalgic taste of a peanut butter and jelly sandwich, try adding crushed berries.

Jarred jams and jellies are usually full of added sugar, which may not be beneficial first thing in the morning. You can also sprinkle your peanut butter toast with pumpkin seeds, flaxseed, or chia seeds for texture and added nutrients.

3. Avocado Toast

If you like toast but have a peanut butter allergy or don’t like the taste of peanut butter, avocado is another nutritious topper for toasted whole wheat bread. Along with the fiber and vitamins from a slice of whole wheat toast, avocado adds a rich source of healthy fat that can help lower your cholesterol.

Avocado is low in sugar and offers plenty of:

• Fiber
• Vitamin K1
• Vitamin C
• Vitamin E
• Vitamin B6
• Folate
• Potassium
• Copper

Get creative with your avocado toast by mashing the avocado into guacamole, adding a sprinkle of feta or a poached egg, or spicing it up with red pepper flakes.

4. Oatmeal

Oats are nutritious and an excellent base for a light breakfast. Among many other health benefits, oats and oatmeal can help lower your cholesterol and blood sugar. An oatmeal breakfast can keep you feeling full while supporting your gut health.

Traditional Oatmeal

Traditional oatmeal is quick and easy to prepare. Once you add water or milk, oatmeal takes just three minutes to cook in the microwave. You can use oats you buy in bulk or premade individual oatmeal packages. Add your favorite toppings for extra flavor.

Overnight Oats

For a grab-and-go option, prepare overnight oats you can snag from your fridge on the way out the door. Simply soak a half cup of oats overnight in a half cup of milk, water, or yogurt so they’re soft in the morning. You can flavor them with a small amount of cocoa powder, honey, maple syrup, cinnamon, fruit, chia seeds, or other toppings of your choice.

5. Omelets and Scrambles

Eggs are a traditional breakfast food for good reason. Each egg has about 75 calories and 6 grams of protein to help kick your hunger early in the day. Although they have relatively high cholesterol, research suggests this cholesterol doesn’t seem to impact heart health like high cholesterol from other sources.

This is especially true if you don’t eat eggs alongside other high-cholesterol foods like bacon or butter. You can eat eggs on their own or combine them with your favorite veggies, leafy greens, salsa, or a sprinkle of cheese to make an omelet or scramble.

If you like the idea of a veggie-packed breakfast but can’t or won’t eat eggs, try using tofu to make your scramble instead.

6. Smoothies

Do you find it easier to drink your breakfast? A smoothie lets you do that. Like some of the other light breakfasts on this list, smoothies offer the chance for you to get creative by adding whatever ingredients are available or enjoyable. Simply add them to a blender, mix, and pour into a cup to take on the go.

To make a nutritious and well-rounded smoothie, include ingredients from each of these categories:

• Protein — Add Greek yogurt, nut butter, whey protein powder, or veggie protein powder.
• Fruit — Add fresh or frozen banana, blueberries, strawberries, apple, or mango.
• Greens or veggies — For extra nutrition, add spinach, kale, carrots, or beets.
• Liquid — Make your smoothie drinkable with a liquid base of water, milk, or plant-based milk.

Keep lots of ingredients on hand to add different varieties and make each day’s breakfast interesting.

Convenient Meal Replacement Alternatives

People with busy lifestyles might prefer the convenience of grab-and-go breakfast options. If this is you, try to avoid opting for fast food while living with a higher body weight. Instead, consider preparing your breakfasts on the weekend to keep in the fridge or freezer or buying portion-controlled meal replacements.

Portion-controlled meal replacements are preportioned and prepackaged, so it’s easy to stay consistent with your breakfast calories and nutrients. They come in many forms, including:

• Protein bars
• Granola bars
• Protein shakes
• Prepackaged frozen meals

They can help you start the day off with energy even if you don’t feel hungry enough to make a full meal or don’t have time for breakfast in the morning. Plus, some research suggests that replacing one meal per day with a portion-controlled meal replacement may support weight loss and weight maintenance.

Talk to Your Doctor or Dietitian

If you’re looking for light breakfast foods to eat when sick or when you don’t feel like eating, talk to your healthcare provider. Your doctor, dietitian, or weight specialist can give you tailored recommendations based on your health goals, dietary restrictions, and preferences.

Your provider might recommend a structured approach to healthy breakfast-building such as the Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH). Both eating plans emphasize the importance of nutrient-rich foods like fruits, vegetables, whole grains, legumes, nuts, and low-fat dairy. They can also help you find easy recipes for managing higher body weight.

Talk With Others Who Understand

MyObesityTeam is the social network for people with a higher body weight and their loved ones. On MyObesityTeam, more than 57,000 members come together to ask questions, give advice, and share their stories with others who understand life with a higher body weight.

Is your hunger low in the morning? What are some of your favorite light breakfasts? Share your experience in the comments below, or start a conversation by posting on your Activities page.