From the amount of energy you have first thing in the morning to the ups and downs of your mood throughout the day, the food you eat has a huge impact on your mood. That’s why doctors and nutritionists alike agree that the first meal of the day is the most important.
Hunter Stoller, a certified nutrition and health coach based in New York City, relies on breakfast every day to help him feel his best. The 25-year-old, known as Health with Hunter on social media, also recommends the breakfast to his more than 400,000 followers on Instagram and 300,000 on TikTok.
“I eat a bowl of yogurt six out of seven days a week just because I know it’s balanced,” Stoller told CNBC Make It.
His yogurt bowl recipe is rich in fiber and protein.
“It sets me up for success. It makes me feel good and I feel full for hours afterwards,” he says.
Eating breakfast can increase your fiber intake, but research shows that many people don’t get enough fiber. Less than 10% of U.S. adults consume the recommended daily amount of fiber, according to a study published at Nutrition 2021 Live Online.
The main ingredients of Stoller’s Everyday Yogurt Bowl are: Plus, he has some of his other healthy breakfast options.
Stay healthy with Hunter’s go-to high-fiber, high-protein breakfast
Almost every morning, Stoller mixes together the following five ingredients.
Fat-Free Greek Yogurt Protein Powder Half Serving Frozen Organic Wild Blueberries Healthy Cereal or Granola Spice (Cinnamon, Pumpkin Spice, or Pinch of Salt)
“There’s flexibility, but the structure of the meal is the same,” Stoller said.
“The combination of protein from the protein powder and Greek yogurt, fiber from the blueberries, and sometimes a little bit from the cereal or granola keeps me really full and satisfied.”
Research shows that the antioxidants found in blueberries may reduce inflammation and improve brain health, leading to more positive health outcomes.
The opportunities are endless, but remember it’s a flexible structure.
hunter storer
nutrition and health coach
Another one of Stoller’s go-to breakfast meals, rich in fiber and protein, is overnight oatmeal. He mixes almond or whole milk with 1 cup of glyphosate-free oats and 1 tablespoon of protein powder. He stores it in the refrigerator until the next day.
“The next morning, you’ll have delicious oats, and you can add fruit, nut butter (so delicious), cinnamon, and a little Greek yogurt for extra protein,” Stoller says.
For a warm, healthy breakfast, toast some high-fiber bread and top it with savory foods like scrambled eggs or avocado, or yogurt for a sweet option.
“The opportunities are endless, but remember that flexible structures are key,” he says.
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