Filling Breakfast Meals

Filling Breakfast Meals
By Jacqueline Gomes, MBA, RDN

Wake up to the benefits of breakfast. Breakfast literally means “to break the fast”; and while there is some controversy as to whether or not it’s the most important meal of the day, I think we can all agree that a healthy breakfast can be a delicious way to provide the body with important nutrients.

Start your day feeling energized and nourished with these simple breakfast tips.

  1. Choose a whole grain or complex carbohydrate: These foods will provide fiber, helping you stay full and stabilizing blood sugars. Go for oats, whole grain breads, quinoa or potatoes.
  2. Add in antioxidants: Whether its fruit or vegetables, these foods are known to have a variety of antioxidants that can defend your body from free-radical damage.
  3. Pass the protein: Protein is fuel for the long haul. Unlike simple carbs, protein has the power to keep us full, longer. So, always add a protein to your carbohydrate rich meal. Eggs, Greek yogurt, cottage cheese, protein powder and tofu are great choices.
  4. Add in crunch: Nuts and seeds offer heart healthy fats, flavor and texture to meals. Some of my favorites include almonds, peanuts, chia and flax seeds.
  5. Skip the sweets: Added sugars do not provide valuable nutrition like vitamin, minerals and fiber. A sugar-forward breakfast can leave you feeling irritable and hungry later in the day. Instead, leave the sweets for an occasional indulgence.

Speaking of indulgences, let’s get started on my Berry Patch Protein Oats. These oats are a nutrition powerhouse loaded with protein and fiber. They’ll help you kick off your day to a satisfying start.

Berry Patch Overnight Oats

Berry Patch Protein Oats

Prep: 2 minutes

Refrigerate: 6 hours or overnight

Makes: 1 Serving


  • ½ cup 1 minute Quaker® Oats
  • ¾ cup unsweetened almond milk or water
  • 1 tsp cinnamon
  • 1 packet stevia (optional)
  • 2 teaspoons Chia Seeds
  • 1 (5.3 ounce) Dannon Greek Light N’ Fit
  • ½ cup sliced strawberries
  • 1/3 cup blueberries (fresh or Greenway Frozen)


  1. Combine Oats through yogurt in a mason jar or bowl. Cover and refrigerate over night or at a minimum 6 hours.
  2. The following morning, top with sliced strawberries and blueberries. Enjoy!


  • In place of almond milk, use oat milk, cashew milk, soy milk or any other milk alternative you may enjoy.
  • If oats appear stiff in the morning, stir in additional liquid to thin out.
  • These oats are meant to be enjoyed cold.

Nutrition Information:

350 Calories; 52g Carbohydrate; 21g Protein; 8g Fat; 196mg Sodium; 10g Fiber

Recipe by Jacqueline Gomes, MBA, RDN