The healthiest breakfast meats are lean, unprocessed options like skinless chicken or turkey breast, salmon, lean ground turkey/beef/pork, or steak, providing high protein with less sodium, saturated fat, and preservatives found in processed bacon or sausage. Leftover dinner meats (chicken, roast beef) work well, while homemade sausages or chicken/turkey patties are healthier than store-bought versions, focusing on whole ingredients.
Chicken, turkey, beef, pork, liver, and salmon are nutritious breakfast meat options that provide additional vitamins and minerals. Limit meats that are cured, contain nitrates, are high in sodium and saturated fats, or have additives.
We asked 17 doctors what they eat for breakfast and this is their... 1 pick
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
Best Protein Sources in Food When it comes to breakfast, some of the best protein sources are eggs, Greek yogurt, breakfast meat (ex: turkey sausage), nuts (or nut butter), and cottage cheese. Oats and seeds (such as chia seeds, flax seeds, and hemp seeds) also provide a boost of protein.
An omelet with vegetables such as spinach, tomato and mushroom slices. Cottage cheese with berries. Overnight oats with chia seeds, honey and fruit. Breakfast smoothie with milk, yogurt, fresh fruit and spinach.
Two eggs a day provide about 12-14 grams of high-quality protein, which is a great start but usually not enough for your entire daily requirement, especially if you're active; most adults need significantly more (around 46g for women, 56g for men), so you'll need to add other protein sources like meat, dairy, beans, or tofu to meet your goals, says the TODAY Show.
Recommended superfoods
Dr. Gundry advises against avocado toast because putting healthy avocados on toast (especially whole wheat or white bread) introduces lectins and processed flour, which he argues creates a "lectin bomb" that negates avocado's benefits, potentially causing inflammation, gut issues, and weight gain by spiking insulin, turning a good food into a harmful meal, he suggests eating avocado plain with olive oil or MCT oil instead.
Breakfast ideas for a healthy gut
Cardiologists typically eat heart-healthy breakfasts like oatmeal with berries, whole-grain toast with avocado and egg, or Greek yogurt with nuts.
Yes! When made with wholesome ingredients like fresh eggs and wholegrain bread, toast and scrambled eggs are a well-balanced breakfast. Packed with protein, satisfying fats, and plenty of nutrients, it keeps you fuller for longer while supporting steady energy throughout the morning.
With fresh fruit, hearty oatmeal, and protein-packed yogurt, this trio creates a delicious and heart-healthy breakfast option. Choosing fruits like blueberries and blackberries keeps the glycemic index relatively low and adds antioxidants that promote longevity.
To get 30g of protein for breakfast, combine protein-rich foods like eggs, Greek yogurt, or cottage cheese with additions like protein powder, nut butter, or seeds, or opt for lean meats in wraps/bowls, or make smoothies, pancakes, or omelets with ingredients such as tofu, fish, or poultry. Aim for a mix of whole foods and boosters to easily hit your target, keeping meals balanced with fruits, veggies, and whole grains.
Because steak is fresh meat and not processed like many other breakfast meats are, it's a good option for a low-sodium diet, especially if you're light on the seasonings. Besides being a protein-rich meat, steak is also a good source of zinc, selenium, and several B vitamins.
Overall, bacon is lower in calories and saturated fat and by trimming visible fat you can lower this again, so from a nutritional stand bacon wins. However, as discussed all processed meats should be eaten in moderation due to their links to cancer.
They're not a complete breakfast.
Being that they're a fruit, avocados are very low in protein. Protein is super important in the morning — it gives you a boost of energy and keeps you full longer. Avocado toast is essentially carb + fat.
Avocado is a great choice if you need more fiber in your diet, while nut butter may be the better option if you need extra protein. Both are a bit more calorically dense, so be sure they fit into your overall eating plan for the day. U.S. Department of Agriculture: FoodData Central.
Foods rich in medium-chain triglycerides (MCTs) include: Coconut oil. Palm kernel oil. Dairy products such as butter and cheese.
The "555 egg method" is a popular technique for making easy-peel hard-boiled eggs in an Instant Pot or other pressure cooker, involving 5 minutes of high pressure, a 5-minute natural pressure release, and a final 5-minute ice bath to stop cooking and loosen the shell, though results can vary, with some finding it perfect and others needing adjustments.
To get 100g of protein daily, focus on prioritizing protein at every meal (aiming for 30g+ per meal) by incorporating lean meats, fish, eggs, Greek yogurt, tofu, lentils, and beans, and use protein-rich snacks like nuts, seeds, or protein powder to fill gaps, planning ahead with batch cooking for easy access.
Beans, tofu, and tempeh have more protein than eggs and some meats, and they also provide dietary fiber, which feeds our good gut bacteria, promotes healthy digestion, and can help lower cholesterol.