Certified nutrition and health coach's go-to breakfast

What you eat significantly impacts your energy levels and mood, making breakfast a crucial meal, according to doctors and nutritionists. Hunter Stoler, a certified nutrition and health coach based in New York City, relies on a specific breakfast almost every day to feel his best. Stoler, known as "Health with Hunter" on social media, recommends this breakfast to his large following of over 400,000 on Instagram and more than 300,000 on TikTok.

Stoler told CNBC Make It that he eats a yogurt bowl about six days a week because he considers it a balanced meal. This high-fiber, high-protein breakfast sets him up for a successful day, keeps him feeling good, and provides satiety for several hours.

One benefit of his go-to breakfast is that it helps him increase his fiber intake. Research indicates that most adults in the United States don't consume enough fiber. A study presented at Nutrition 2021 Live Online revealed that less than 10% of U.S. adults meet the recommended daily fiber intake.

Here’s what Stoler puts in his daily yogurt bowl, along with some other healthy breakfast ideas he enjoys:

**Hunter Stoler's Yogurt Bowl Ingredients:**

Stoler combines these five ingredients nearly every morning:

• Non-fat Greek yogurt
• Half a serving of protein powder
• Frozen organic wild blueberries
• Healthy cereal or granola
• Spices (cinnamon, pumpkin spice, or a pinch of salt)

Stoler says that while there's room for flexibility, the basic structure of the meal remains consistent. The protein from the protein powder and Greek yogurt, combined with the fiber from the blueberries and cereal or granola, keeps him feeling full and satisfied.

Studies suggest that the antioxidants present in blueberries may help reduce inflammation, improve brain health, and contribute to better overall health outcomes.

Another of Stoler's favorite high-fiber, high-protein breakfasts is overnight oatmeal. He prepares it by mixing almond milk or whole milk with a cup of glyphosate-free oats and a scoop of protein powder, then stores it in the refrigerator overnight. In the morning, he has delicious oats ready to be topped with fruit, nut butter, cinnamon, and perhaps some Greek yogurt for extra protein.

When he wants a warm, healthy breakfast, Stoler toasts high-fiber bread and tops it with savory options like scrambled eggs and avocado, or yogurt for a sweeter choice. He emphasizes that the possibilities are endless, but it's important to maintain a basic structure with room for flexibility.