Every Healthy Tip You've Ever Needed For a Great Breakfast

The rule of thumb is to eat within the window of 30 to 60 minutes after you've woken up. But only if you're hungry! While that window is still a tried-and-true method for many people, you should never force-feed yourself, so listen to your body. Plus, if you're intermittently fasting, this rule may not apply.

We know that watching portions can help with weight loss — and the opposite, that if we go overboard, we're prone to weight gain. Try using smaller plates and bowls with things like granola and cereal. With that said, you should make sure you're eating enough, too. Eating too little for breakfast ——like "I'm just going to have a banana" — can actually be detrimental, too. Breakfast is a meal, not a snack! If you want to fuel your body properly, make sure you're eating enough.

The key to staying full? Protein, fat, and fiber. Celeb trainer Harley Pasternak told POPSUGAR this is "the Holy Trinity of satiety." High-fiber, high-protein breakfasts are essential to not getting hungry immediately after you chow down. Need some ideas? Start with these healthy breakfast recipes.

While breakfast is usually known for syrupy pancakes, crunchy sweet cereals, and stuffed french toast, it's a good idea to limit your sugar to avoid a crash. Yes, doughnuts are delicious, but no, they're not a complete breakfast (and they won't keep you full).

Our body's main source of fuel is carbohydrates, and you definitely need them before you exercise (unless you've been prescribed a more ketogenic-style diet by your doctor or dietitian!). Fuel up with healthy carbohydrates one hour before your sweat sesh for optimum energy levels and a safe workout.

The golden rule from registered dietitian Lori Zanini: "five ounces of protein, 30 minutes after your workout." Here are tons of quick, high-protein breakfast ideas for your post-workout fuel (and if you have some extra time, try these protein waffles).

Even the healthiest options at fast-food restaurants can be processed and riddled with hidden ingredients and added sugars. When you're on the go, opt for whole ingredient foods or piece something together yourself (like Icelandic or Greek yogurt, a hard boiled egg, and a piece of fruit).

Like we said, it can be tough when you're on the go, but your best bet is to make your breakfast at home where you can control portions, ingredients, and preparation. Even if you're pressed for time, you can whip up a fiber-filled smoothie in seconds and take it with you on your commute.

Smoothies aren't the only things you can grab 'n go (though they are a delicious option). Make yourself chia pudding, overnight oats, or even overnight quinoa in mason jars so you can make your own take-out — healthy style.

Speaking of smoothies, try adding some protein. They don't just have to be fruit and greens! In fact, adding the extra protein will ensure you stay full and fueled for longer. Add collagen or protein powder, or opt for natural high-protein ingredients, like Greek yogurt or tofu.

Smoothies are already fast, but you can make them even faster and save yourself more time by making these nifty packs with frozen fruit and veggies that are already portioned, sorted, and ready to go — with instructions on what to add, too!

They're basically the perfect food. They've got healthy protein and fats to keep you sated for a long day, and you can do so much with them — there are countless versatile egg recipes to choose from for a healthy breakfast. Make sure they're pasture-raised!

Oats are another perfect breakfast food. With whole-grain fiber, this healthy carbohydrate-dense food is satisfying, comforting, and delicious. You can also make so many healthy recipes with oatmeal! Life hacks: try freezing portions of it to speed up your morning, or stick to overnight oats in a jar.

Flavored yogurts can go crazy with calories, but there are ways to make your favorite yogurt even healthier without compromising flavor. Add flax seeds or chia seeds for fiber, and mash up some fruit to give it natural sweetness. Don't forget anti-inflammatory and flavorful spices like cinnamon and turmeric!