Healthy Fats to Add to Your Morning Routine for Better Fat Burn

Avocados are rich in monounsaturated fats and fiber, which can help keep you full longer. Add sliced avocado to toast or blend it into a smoothie for a creamy texture.


Chia seeds are abundant in omega-3s and fiber, which improves digestion and satiety. For chia pudding, soak them in almond milk overnight or sprinkle them on oatmeal or yogurt.

Chia Seeds

Flaxseeds are rich in fiber and ALA (alpha-linolenic acid), a plant-based omega-3 lipid. Make smoothies, cereals, or muffin batter with them.


Almonds, walnuts, and pecans provide protein, fiber, and healthy fats. Mix a handful into yogurt, porridge, or nut-based granola.


For creamier smoothies or whole-grain toast, almond butter, peanut butter, and other nut butters provide healthful fats and protein.

Nut Butters

Medium-chain triglycerides (MCTs) in coconut oil are digested differently than other fats, delivering fast energy and perhaps boosting fat burning. Add a teaspoon to coffee or smoothies or boil morning eggs with it.

Coconut Oil

Pour extra virgin olive oil on avocado toast or make a salad dressing for breakfast. It's high in heart-healthy monounsaturated fats.

Olive Oil

Greek yogurt is creamy and contains healthful fats, especially full-fat. In addition, its protein content might keep you full all morning.

Full-Fat Greek Yogurt

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