Breakfast Ideas that Will Wake You Up and Keep You Full

Eggs, buttered toast, bagel with cream cheese, a side of fruit...the same breakfast staples can get boring. But sometimes it feels like these are the only types of options that will be both satisfying and curb your hunger until lunch. If you’re looking for something new, I have found that these two breakfast ideas will shake things up a bit and still keep you going until lunchtime.

Option #1: A well-constructed bowl of oatmeal

Here are some ways to make plain old oatmeal more interesting:

Cinnamon/Sugar: I head for the cinnamon (or a combination of cinnamon and sugar or brown sugar if you prefer) to give my oatmeal some sweetness.

Fresh Fruit: I enjoy fresh fruit in my oatmeal as well. Green or red grapes give the bowl a satisfying crunch, while pineapple is sweet yet tangy to provide lots of flavor. You can also try options like watermelon, mango, or honeydew to liven up the oatmeal.

Dried Fruit: I like to put in some dried fruit, two of my favorites are raisins and cranberries.

Nut Butter: A big part of feeling full after a meal is the protein you eat, and nut butters will provide that nutrient! I personally am a big fan of almond butter, but if you tend to eat at a nut free dining hall then the best option may be sunbutter, made from sunflower seeds. Sunbutter goes great with oatmeal, giving the bowl a slightly more savory element while also adding that necessary protein.

Seeds: The last step to perfecting your oatmeal bowl are the seeds on top!

  1. Sunflower seeds: although you may have already added sunbutter, sunflower seeds give the bowl a great crunch in every bite.

  2. Chia seeds: besides being fun to eat as they expand and become gelatinous when submerged in liquid, these seeds are packed with nutrients and antioxidants which are good for your health.

  3. Flax seeds: provide you with fiber along with another form of crunch on top of your oatmeal.

  4. Hemp seeds: provide protein, fiber, and other heart-healthy nutrients to start your day off right.

Option #2: Chia pudding

Step 1: Grab a bowl and pour in a lot of chia seeds (more than you think you’ll need.)

Step 2: Pour in your choice of milk (whole, 2%, skim, almond, coconut, rice, lactaid) just about twice as high as the line that the chia seeds fill up to.

Step 3: Stir that mixture and let the chia seeds expand for a few minutes! The consistency should be that of a thick pudding.

Step 4: Toppings! You can add a variety of toppings to your pudding. Here are my favorites:

  1. Cinnamon: Adds some subtle but delicious flavor.

  2. Fruit: It’s always a good idea to add some fresh fruit to your breakfast.

  3. Granola: some good oats, nuts, and seeds add great crunch to the pudding.

  4. Raisins: a bit of sweetness to top off your bowl may be just what you need to satisfy your stomach!


Any combination of these items will give you the energy and satisfaction to help you conquer the day ahead. Happy eating!