From how much energy you have first thing in the morning, to how your mood ebbs and flows throughout the day, the foods you eat have a significant impact on how you feel. It's why doctors and nutritionists alike consider the first meal of the day to be most important.
Hunter Stoler, a NYC-based certified nutrition and health coach, has a go-to breakfast that he eats just about every day to feel his best. Known as "Health with Hunter" on social media, the 25-year-old also recommends this breakfast to his more than 400,000 followers on Instagram and 300,000+ followers on TikTok.
"I'll say six out of every seven days a week, I have a yogurt bowl just because I know it's balanced," Stoler tells CNBC Make It.
His yogurt bowl recipe is high in fiber and protein.
"It sets me up for success, it makes me feel good and I'm full for a few hours after that," he says.
The breakfast allows him to up his fiber intake, which, research shows, many people often lack in their diets. Less than 10% of U.S. adults get the recommended daily intake of fiber, according to a study which was presented at Nutrition 2021 Live Online.
Here are the key ingredients in Stoler's daily yogurt bowl. Plus, some of his other healthy breakfast options.
Health with Hunter's go-to high-fiber, high-protein breakfast
Just about every morning, Stoler mixes together these five ingredients:
- Non-fat Greek yogurt
- Half a serving of protein powder
- Frozen organic wild blueberries
- Healthy cereal or granola
- Spices (cinnamon, pumpkin spice or a pinch of salt)
"There's flexibility in that, but the structure of the meal is the same," Stoler says.
"That combination of protein from the protein powder and Greek yogurt, fiber from the blueberries, and potentially a little bit from the cereal or granola, is what's going to keep me really full and just satisfied."
Research shows that the antioxidants found in blueberries can help reduce inflammation, improve your brain health and lead to more positive health outcomes.
The opportunities are endless, but remember, it's about the structure with flexibility.Hunter StolerNutrition and health coach
One of Stoler's other go-to morning meals that's high in fiber and protein is overnight oatmeal. He mixes together almond milk or whole milk with a cup of glyphosate-free oats and a scoop of protein powder. He stores it in his fridge until the following day.
"Then the next morning, you have delicious oats that you could top with fruit, a nut butter, which is really great, cinnamon and maybe a little bit of Greek yogurt for more protein," Stoler says.
If he's craving a warm, healthy breakfast, he toasts high-fiber bread and tops it with savory foods like scrambled eggs and avocado, or yogurt for a sweet option.
"The opportunities are endless, but remember, it's about the structure with flexibility," he says.
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