Starting with a savory meal can also help you easily hit one or two of your daily recommended servings of vegetables right away, leaving the rest of the day more open for flexibility. While the USDA recommends 2-3 cups of vegetables per day, the CDC4 reports that only 1 in 10 adults meet the federal fruit or vegetable recommendations.
It can also help you get the recommended amount of fiber—something a whopping 95% of American adults and children5 are not doing. This critical complex carb supports gut health6, comfortable digestion, and more, so it’s worth picking breakfast foods that have plenty of it and supplementing with a high-quality fiber powder where needed.
If you tend to reach for sweeter breakfasts out of convenience, know that savory starters can be easy to whip up too. Get a headstart on your week by meal-prepping a big batch of congee or cleaning up some extra veggies for shakshuka. You can also reimagine your dinner leftovers into breakfast scrambles, wraps, or savory oatmeal toppings, Sauceda notes. “Savory breakfasts can be a good way to cut down on food waste,” she says.