Eggs

High-quality proteins, vitamins, minerals, healthy fats, and a variety of trace nutrients exist in eggs. Because eggs are low in calories but high in many essential nutrients, they are highly nutrient-dense. A single large egg has around 72 calories, 6 grams of protein, and a variety of essential vitamins and minerals.

According to research, eating a serving of eggs first thing in the morning will help you feel more satisfied. In a study of 30 people, those who ate eggs for breakfast instead of a bagel felt more satisfied and consumed 105 fewer calories throughout the day. Other studies have found that eating a high-protein breakfast can reduce snacking, slow stomach emptying, and lower levels of ghrelin, the hunger hormone.