A proper breakfast is the key to a productive day. We share ideas on what to eat in the morning during winter to stay energetic and support the body.
Breakfast has long been called the most important meal of the day – and this is especially noticeable in winter. In the cold season, the body requires more energy: for thermoregulation, concentration, and simply to avoid feeling constantly tired. That’s why in winter, breakfast really should be more substantial and nutritious than in summer. A light yogurt or coffee on the go doesn’t work well – the energy runs out too quickly.
A winter breakfast is a balance of proteins, complex carbohydrates, and fats. This combination provides stable blood sugar levels, prolonged satiety, and normal performance without sharp drops. Below are four breakfast options that fit this logic and can easily be adapted to a daily routine.
Shakshuka
Shakshuka is one of the most successful winter breakfasts. Eggs provide quality protein, tomatoes add acidity and vitamins, and spices gently warm the body. This breakfast is filling and doesn’t overload the digestive system.
Moreover, it’s a successful combination of proteins and fats that supports energy in the first half of the day. If you add whole grain bread or a flatbread, the breakfast becomes even more balanced and suitable for an active day.
Muffins with Nuts, Pumpkin, or Banana
If you have some free time in the morning, treat yourself to delicious aromatic muffins. Pumpkin and banana provide natural sweetness and carbohydrates, while nuts add fats and micronutrients.
This breakfast is especially good on days when there’s no time to cook. It’s important that the recipe contains minimal sugar and that white flour is replaced with whole grain. Paired with a cup of coffee or tea, the muffins provide gentle but sustained energy without sharp spikes.
English Breakfast with Avocado
A classic English breakfast works better in winter than one might think. Eggs, beans, vegetables, and whole grain toast provide a hearty yet understandable combination of nutrients.
Adding avocado enhances the breakfast with healthy fats, which are especially important in winter for hormonal balance and the feeling of fullness. This option is suitable for those who know they have a long day ahead without the opportunity for a full lunch.
Oatmeal with Milk, Fruits, and Nuts
Oatmeal is a morning classic when prepared correctly. Milk makes the breakfast more nutritious, nuts add fats, and fruits provide flavor and carbohydrates.
It’s important not to turn the porridge into a dessert: a moderate amount of fruit and the absence of added sugar make it a complete breakfast that sustains energy for several hours. This option is well-suited for those who prefer warm and calming food in the mornings.
