Replace cereal with eggs

Many breakfast foods, such as toast, bagels, and cereals, are low in protein. Even while oatmeal has more protein than other cereals, a normal 1-cup (240-gram) serving only has roughly 5 grams.

Three large eggs, on the other hand, contain 19 grams of high-quality protein, as well as vital minerals such as selenium and choline. Furthermore, eating eggs for breakfast has been proven in many studies to suppress hunger and keep you full for several hours, leading to you eating fewer calories later in the day. According to a previous study, eating whole eggs can change the size and shape of your LDL (bad) cholesterol particles, thereby lowering your risk of heart disease. But it's the yolk, which contains a lot of the egg's nourishment, including vitamin D, omega-3 fatty acids, B vitamins, and choline (which may help with mental clarity).