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Breakfast foods that keep you full for longer
June 21, 2026
The secret to a great breakfast isn't just taste – it's choosing foods that keep you feeling full and energised for longer.
Making good choices in the morning prevents you from reaching for snacks, grabbing convenience foods that are higher in sugar, fat, or salt, or overeating at lunchtime.
You will also have more energy, better concentration and fewer cravings.
So, what should we be looking to include in our first meal of the day? The key is to focus on protein, wholefood fibre, and healthy fats rather than quick-digesting carbohydrates alone.
Here are some suggestions to help you design a satisfying breakfast.
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Keep eating your favourite Te Atatu Toasted cereal. All our mueslis are made with wholefood ingredients and are high in fibre and protein, and low in sugar and salt. Sign up for a monthly subscription and you can save money and get breakfast delivered to your door!
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Opt for eggs. They are high in protein and nutrient-dense, making them one of the best foods when it comes to feeling full. And they are so versatile. You can eat them scrambled, poached or boiled. Or double down on the protein by making an omelette with low-fat cottage cheese. Scrambled or poached eggs with wholegrain toast and baked beans provides protein and healthy fibre.
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Go nuts (and seeds) at breakfast – they provide healthy fats and lots of protein. We pack our mueslis with seeds and we put nuts in our Original Blend and our Paleo Blend.
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Greek yoghurt is also high in protein and is great paired with a serving of Te Atatu Toasted cereal and berries. Always opt for unsweetened yoghurt and when berries are out of season, grab a bag from the freezer section of the supermarket and defrost a couple of handfuls each morning.
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Try a breakfast in a jar. These are great if you find it hard to eat first thing in the morning. When I have weekend markets, I’ll make 2 on a Friday night and pop them in the fridge so they are ready for Saturday morning and then Sunday morning. I’ll take one with me and have it at the market when I am ready. It means I have a delicious breakfast full of fibre, protein and wholegrains ready to go.
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Check out the high-protein recipes on our website. Breakfast Custards are a yummy way to add protein to your morning, or you could try our High-protein Berry and Banana Smoothie Bowl. For breakfast on the run, you could try Crunchy Protein Balls or Healthy Breakfast Cookies.
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Avoid foods that are high in sugar and low in protein or fibre, as these tend to leave you feeling hungry again sooner. These include fruit juice, sugary cereals, white toast with honey or jam, muffins and pastries or flavoured yoghurt.
The best breakfast is one that works for you – and keeps you feeling full, focused, and energised until lunchtime.
💥 You deserve to start your day with a low sugar, healthy breakfast cereal.
👉 Choose your Blend here and we'll deliver to your door - easy! 💥