1. Frozen waffles, pancakes, or french toast
Most packets of frozen waffles, pancakes, and french toast sticks contain simple carbs, which don't help keep you full or focused. Also, it's very rare that they contain whole grains or fiber even if the package says they do.
2. Breakfast bars
“Most are loaded with sugar and have little to no protein and fiber,” says Rania Batayneh, MPH, author of The One-One-One Diet.
She recommends looking for those that combine protein.
3. Store-bought smoothies
They're mostly made up of sugar and high fructose corn syrup. Drinking these every morning can cause weight gain and high blood pressure.
4. A cup of non-fat yogurt
“I see many people who eat too little for breakfast” and then are ravenous by mid-morning, says Batayneh.
Depending on your weight and activity levels, she recommends a calorie range of 250 to 400. So to your yogurt, add a small bowl of oatmeal, for example, to make a more complete and energy-boosting meal.
5. A glass of juice
“It’s all carbs, all sugar, and you’re not balancing it out with other nutrients,” she explains. Same goes for healthy-looking, cold-pressed green juices, too; just because it contains kale doesn’t make it a solid breakfast. “These often don’t have enough protein, which will accelerate your hunger by mid-morning,” says Janet Helm, RD, a blogger at Nutrition Unplugged.
6. Coffee
“Many people like their coffee with added syrups, sugar, and other ingredients that can add calories without protein or fiber.”
The caffeine boost may give you an immediate energizing jolt, but it won’t provide all-morning nourishment.
7. Doughnut
“These can be an occasional treat on a weekend, but should not be the foundation of your weekday breakfast,” says Helm.
8. Toast with butter
A simple piece of toast doesn't contain any protein. It's better to eat it as a side with a more substantial breakfast, such as a vegetable omelet.
9. Store bought breakfast sandwiches
The frozen, store-bought sandwiches are filled with sodium, preservatives, and unhealthy fats. If you buy them from a deli or general store the portions are out of control and they're dripping in grease from the layers of cheese and processed meat.
10. No breakfast
“Eating almost anything for breakfast is better than skipping it,” says Helm, explaining that many people who try to bank morning calories to enjoy later often then overeat.