A healthy breakfast is the perfect start to the day. It provides essential nutrients and promotes energy and concentration. The German Nutrition Society (DGE) recommends a balanced breakfast containing carbohydrates, protein, fat, and fiber. A healthy breakfast can help regulate blood sugar levels and keep you feeling full for longer. There are many different breakfast recipes and ideas that can be adapted to individual tastes and preferences.

The short answer: A balanced breakfast that provides you with sustained energy. Specifically, this means a mix of complex carbohydrates , high-quality protein , and plenty of fiber , ideally with some fruit or vegetables for vitamins. Such a power breakfast keeps you full for a long time, prevents your blood sugar from spiking, and provides you with essential nutrients for your body and brain.

It's important not to include too much sugar and white flour (otherwise you'll quickly feel sluggish again) and not to overdo it with very fatty ingredients in the morning. A very fatty start (bacon, fried sausages, etc.) sits heavily in the stomach and, according to Traditional Chinese Medicine (TCM), puts unnecessary strain on the organs. According to TCM, the gallbladder and liver are most active at night, breaking down fats and detoxifying the body – so you shouldn't burden them first thing in the morning with an oil-laden breakfast.

One or two eggs for breakfast are great for most people and make them feel pleasantly full.

To ensure you have the right ingredients on hand every morning, here's a short shopping list . With these basics, you can conjure up a variety of healthy breakfasts:

• Oat flakes (ideally whole grain)
• Fresh fruit and berries (e.g. apples, mixed berries, bananas)
• Nuts and seeds (almonds, walnuts, chia seeds, flax seeds)
• Low-fat quark or Greek yogurt (or plant-based alternatives)
• Eggs (organic free-range, for scrambled eggs, omelets or boiled)
• Wholegrain bread or crispbread and wholegrain rolls
• Cheese (e.g. cottage cheese, feta)
• Superfood powders (e.g., chlorella, spirulina, or acai powder) for an extra boost.

With these ingredients, you are perfectly equipped to vary your breakfast a little each day and keep it exciting.

There is no single "perfect" breakfast – but there is a perfect formula:

Complex carbohydrates + high-quality protein + plenty of fiber = long-lasting energy & stable blood sugar¹.

• Complex carbohydrates + high-quality protein + plenty of fiber = long-lasting energy & stable blood sugar¹.
• Complex carbohydrates ➡ Oatmeal, whole-wheat bread, (pseudo-)grains like quinoa. Protein ➡ Eggs, low-fat quark, plant-based alternatives.
• Dietary fiber & micronutrients ➡ Berries, fruits, vegetables, nuts.

Why is it important?

• Dietary fiber slows down carbohydrate digestion and prevents blood sugar spikes².
• Protein in the morning affects your protein metabolism and muscle building throughout the day³.
• Micronutrients (vitamins, minerals) support the immune system and cell protection.

💡 TCM hack: According to the Chinese body clock , the liver and gallbladder work hardest at night – so don't overload them with bacon and fries in the morning⁴. Better: light protein, fruit, and vegetables.

Another tip: Prepare as much as possible in advance. Breakfast classics like smoothie bowls or whole-wheat bread with healthy spreads can easily be prepared ahead of time. Overnight oats (oatmeal soaked overnight) are perfect when you're short on time in the morning. You can also chop fruit in the evening or bake granola on the weekend. With a little planning, a healthy breakfast will become a cherished habit.

A healthy breakfast should consist of four components: protein, carbohydrates, fat, and fiber. Protein is essential for building and repairing body cells, while carbohydrates provide energy. Fat is important for the absorption of vitamins, and fiber aids digestion. A healthy breakfast can also include omega-3 fatty acids, which are important for heart and brain health. There are many different ingredients that can be included in a healthy breakfast, such as whole-grain bread, cereal, fruit, nuts, and yogurt.

The whole process takes just 2 minutes in the evening and 2 minutes in the morning – and you have a creamy, delicious breakfast that will keep you full until lunchtime. With a little preparation, you can enjoy a nutritious breakfast that supports dietary guidelines without having to put in much effort in the morning. Bonus: You can also take your jar of overnight oats with you if you need to eat breakfast on the go.

Nobody likes the energy crash after a sugar rush in the morning. A breakfast that keeps blood sugar stable is characterized by slowly digestible carbohydrates, plenty of fiber, and sufficient protein . This combination ensures that glucose enters the bloodstream gradually, instead of causing a rapid spike in your blood sugar level. The glycemic load of your breakfast remains low – making late-morning cravings much less likely.

Specifically, this means: whole grains instead of white flour, fruit instead of fruit juices, porridge instead of sugary cereals. Oatmeal, for example, raises blood sugar only slowly because its complex carbohydrates are digested gradually. At the same time, it provides beta-glucan, a dietary fiber that has been shown to lower cholesterol and reduce the risk of diabetes³ – so it's doubly good in the morning! If you then combine the oatmeal with protein (such as milk or yogurt) and a little healthy fat (a few nuts or seeds), digestion is slowed down even further. Protein and fat act as a brake, so the sugar is released into the bloodstream drop by drop.²

Studies show, for example, that a protein-rich breakfast can reduce the post-meal blood sugar response. So feel free to eat an omelet with vegetables or a protein-rich smoothie in the morning – your blood sugar will remain more stable than if you just eat a white bread roll with jam. A few tablespoons of yogurt with your fruit or porridge can also help balance out sugar .

Extra tip: It's best to drink your beloved coffee after breakfast . Research suggests that black coffee on an empty stomach can impair glucose metabolism – in one study, blood sugar levels rose 50% higher after breakfast when strong coffee was consumed on an empty stomach beforehand.⁵
Scientists therefore recommend eating something in the morning and then enjoying your coffee in peace. This way you avoid unnecessary blood sugar spikes and still get your caffeine fix.

In summary: The most blood sugar-friendly breakfast is one with whole grains, protein, fiber, and little added sugar . For example, muesli made with rolled oats, nuts, and yogurt, without any added sugar. Your body will thank you with steady energy – without the morning rollercoaster.

Oatmeal is a perennial favorite among healthy breakfast ingredients, and for good reason. It's inexpensive, versatile, and packed with nutrients. But how many spoonfuls should you put in your bowl? A good rule of thumb is about 40–50 g of oatmeal per serving , which is roughly 5–6 tablespoons . This amount provides a solid foundation of complex carbohydrates and fiber to keep you feeling full. Of course, you can adjust the amount depending on your appetite—on active days, you might want two more spoonfuls, while on a leisurely morning, four tablespoons might be enough.

Why oatmeal in particular? These little flakes pack a punch: They provide fiber (around 10g per 100g) and thus contribute to healthy digestion. Just a serving of about 50g covers roughly one-sixth of your daily fiber requirement. Oatmeal also contains valuable long-chain carbohydrates , which – as mentioned above – cause blood sugar to rise only slowly. Furthermore, oats contain beta-glucans , special soluble fibers that have been shown to help lower cholesterol and protect the cardiovascular system. They are also rich in minerals (such as magnesium, phosphorus, and zinc) and B vitamins . In short: Oatmeal is like a natural all-in-one package for your breakfast.

Whether you enjoy your oatmeal as warm porridge , overnight oats , or the classic way with milk and fruit is entirely up to you. Muesli made from natural ingredients like rolled oats, nuts, and fresh fruit is also an excellent choice and healthier than sugary, commercially produced mixes. Just be sure to use added sugar sparingly. Sweeten with fresh fruit, cinnamon, or a few drops of honey if needed. With the recommended amount of about 5 tablespoons of rolled oats, you've already got a solid foundation in your bowl – your most important meal of the day is well on its way.

• Eggs: Whether boiled, scrambled, or in an omelet with vegetables, eggs provide high-quality protein with all essential amino acids. They also contain vitamins D and B12. One or two eggs for breakfast are perfect for most people and are pleasantly filling. Children also enjoy eggs prepared in various ways, and they provide them with the necessary energy for the day.
• Low-fat quark, skyr, or Greek yogurt: Dairy products like quark or protein-rich yogurt contain plenty of protein (10% and more) with little fat. They can be combined with fruit and nuts for sweet dishes or spread on whole-grain bread with herbs for savory options. Plant-based yogurt alternatives made from soy or lupin are also now available and often high in protein.
• Nuts and nut butters: Almonds, walnuts, peanut butter, and the like score points primarily with healthy fats, but they also contain protein. They are excellent as a small protein boost in muesli or on porridge. Two tablespoons of nut butter can provide around 6–8 g of protein.
• Legumes & Tofu: Unusual but effective – a savory breakfast could be, for example, a chickpea omelet (made with chickpea flour) or a tofu scramble as a substitute for scrambled eggs. These vegan protein sources contain no cholesterol and plenty of plant-based protein. A spread made from red lentils or chickpeas (hummus) on whole-grain bread also gives you a morning protein boost.
• Protein shakes or powders: When you're short on time, a protein shake can be helpful. A scoop of neutral protein powder in your smoothie or porridge increases the protein content without significantly altering the taste. It's best to choose a high-quality product without a lot of added sugar.

Generally, your breakfast protein intake should be between 15 and 30 grams , depending on your needs. This corresponds, for example, to about 3 tablespoons of low-fat quark + 1 egg + a small handful of nuts – and you're done! The most important thing is consistency : If you include protein in your breakfast every day, you'll continuously support your protein metabolism . Your body receives the signal every morning that there are enough amino acids available – ideal for repairing and building muscle and for starting the day feeling energized .

In conclusion: The right breakfast lays the foundation for a productive day. Whether savory or sweet, aim for a good mix of protein, whole-grain carbohydrates, and fiber . Spice it up with superfoods if you like, and give your liver a gentle start (instead of a fat overload). A balanced breakfast is also important for the whole family to start the day healthy and energized together. And hey: Don't forget to drink your coffee after your bowl of porridge. This way, you 'll really get the most out of the most important meal of the day and stay energized and vital in the long run. Enjoy!

A healthy breakfast has many benefits. It can help satisfy hunger and boost energy. A healthy breakfast can also help regulate weight and stimulate metabolism. There are also many breakfast recipes that are low-carb and therefore suitable for people with diabetes or other dietary restrictions. A healthy breakfast can also help improve concentration and performance, which is important for the day. There are many different breakfast ideas and recipes that can be adapted to individual tastes and preferences.

1. Russell WR et al. Impact of breakfast skipping on energy balance and metabolic health. Nutr Res Rev. 2018.
2. Jakubowicz D et al. High-energy breakfast with protein improves glycemic control. Obesity. 2013.
3. Leidy HJ et al. Higher protein breakfast improves postprandial glucose and appetite control. At J Clin Nutr. 2013.
4. Li S et al. Chrononutrition: circadian regulation of hepatic metabolism. J Biol Rhythms. 2020.
5. Smith HA et al. Effects of coffee before breakfast on glycemic responses. Br J Nutr. 2021.
6. Soliman GA. Dietary fiber and serum lipids: meta-analysis of RCTs. Your J Clin Nutr. 2019.