Boost your morning energy with a simple Greek yoghurt bowl featuring berries, nuts and seeds

A registered dietitian highlights how a quick, protein-rich Greek yoghurt breakfast with berries, walnuts and chia seeds can prevent mid-morning slumps and sustain energy levels, reinforcing expert guidelines on nutritious morning meals.

A simple bowl of Greek yoghurt with berries, walnuts and chia seeds may be one of the easiest ways to avoid the mid-morning slump, according to a Health article featuring registered dietitian Lindsay DeSoto. She said the combination takes only minutes to prepare and delivers the three things she looks for in a filling breakfast: protein, fibre-rich carbohydrates and healthy fats.

DeSoto’s advice aligns with nutrition guidance from Harvard Health, which says breakfast works best when it includes slowly digested carbohydrates, protein and fruit or vegetables. Healthline and Johns Hopkins Medicine have also pointed to Greek yoghurt, oats, berries, nuts, seeds and whole grains as strong breakfast choices because they can help people feel full for longer and keep energy levels steadier through the morning.

The appeal of Greek yoghurt is especially clear on the protein front. The US Department of Agriculture says a 200-gram serving contains about 20 grams of protein, more than the same amount of regular yoghurt. Research published in Applied Physiology, Nutrition, and Metabolism also found Greek yoghurt to be more filling than some other dairy options, including skimmed and whole milk.

DeSoto said the breakfast formula she recommends is meant to prevent both hunger and sluggishness soon after eating. She advises aiming for 15 to 30 grams of protein at breakfast and at least 5 grams of fibre, alongside sources of unsaturated fats such as nuts, seeds, avocado or olive oil. She also suggests choosing plain Greek yoghurt or varieties low in sugar, then adding fruit or cinnamon for sweetness rather than relying on added sugar. Harvard Health and Johns Hopkins Medicine similarly recommend breakfasts built around whole grains, nuts, seeds, low-fat dairy and fruit.