Registered dietitian Rima Kleiner of Dish on Fish shared an elevated twist on classic avocado toast.

She recommended smashing avocado onto a slice or two of whole-wheat toast and topping it with arugula, smoked salmon, and a light drizzle of olive oil.

"This easy bistro-style breakfast provides one to two servings of whole grains and a serving of vegetables, which are both rich in dietary fiber to help lower blood cholesterol levels and provide important nutrients and phytochemicals," she told BI.

Registered dietitian and nutritionist Shena Jaramillo told BI that overnight oats are an easy way to start off a DASH-friendly day of eating. 

"This is a high-fiber food that will help to keep cholesterol in check and provide you with plenty of vitamins and minerals," she said. "Best of all, it's ready when you wake up, and it can be prepared in advance."

Overnight oats can be made with low-fat dairy or nondairy milk, your favorite fruit, and a sprinkle of coconut or chocolate chips. Simply mix uncooked oats with your choice of milk and let the mixture sit in the fridge until the oats are tender.

Whipping up a veggie omelet is a sneaky way to use up leftover produce and start your day with some protein. 

"For this dish, throw in all the leftovers from the fridge. Spinach, onions, bell peppers, and jalapeños are some of my favorites," Jaramillo told BI. "This is a higher-protein food to help keep you full throughout the day."

Along with the protein punch from the eggs, the vegetables in this dish deliver some fiber and micronutrients. 

Certified nutritionist and skin-health specialist Ann Ramark told BI that a mango bowl may be the perfect breakfast for those who have a sweet tooth. 

She suggested topping thawed-out frozen mango chunks with fresh berries, a scoop of pea protein powder, and a handful of chopped almonds. 

"With this sweet breakfast alternative, you get an extra boost of antioxidants from the fruit and protein from the powder," she said. "The healthy fats from the nuts will also increase the uptake of the antioxidants from the fruit and berries."

If you don't usually have time for a sit-down breakfast, Ramark suggested making a Mediterranean-inspired sandwich with sourdough bread, hummus, bell pepper, tomato, and a few slices of avocado. 

"By choosing a whole-grain bread like sourdough, you're avoiding added sugar and sodium," she told BI. "Hummus is also a great spread with lots of extra fiber, protein, healthy fats, and even extra antioxidants from the chickpeas."

This breakfast can also be cobbled together the night before to keep your morning routine as streamlined as possible. 

Carrot and ginger may sound like an odd breakfast combo, but Ramark told BI that the smoothie blend is a great way to load up on fruits and veggies.

To make the smoothie, blend a handful of kale with some chopped carrot, a knob of fresh ginger, some mango chunks, a scoop of protein powder, and a squeeze of lime. Serve it up with a handful of nuts or seeds on top. 

"This is a powerful smoothie with tons of fiber, antioxidants, protein, and healthy fats from the nuts to make sure you get a great nutrient uptake," she said.

Registered nutritionist and dietitian Erica Ingraham told BI that peanut-butter toast made with whole-wheat bread and topped with berries is a fantastic DASH option that's both sweet and savory. 

"This breakfast has all the macronutrients: carbs, protein, and fat," she said. "Nuts contain monounsaturated fats, which are heart-healthy. Fruit is also a good source of fiber. Fiber may also help lower blood pressure and inflammatory markers in some individuals, contributing to a healthy heart."

The DASH diet recommends reducing animal products such as meats, cheeses, and butter, and adding in more plant-based foods.

Ingraham told BI she recommends trying a tofu scramble to boost your protein and fiber intake sans animal products.

"Sauté tofu with onions, peppers, greens, mushrooms, or whatever vegetables you have left in your fridge," she said. "This tofu scramble is a great way to get some plant-based protein and an extra few servings of veggies into your day."

Registered dietitian Melissa Nieves told BI that whipping up an egg-white "tortilla" and packing it with veggies is a hearty, low-sodium breakfast option. 

"Eggs are a great source of high-quality protein, which can make for a filling breakfast," she said.

Adding potassium-rich vegetables such as spinach, mushrooms, and broccoli will further help increase your overall daily vegetable intake.

To make the "tortilla," simply separate the yolks from the whites of two to three eggs and allow the whisked whites to cook in a non-stick pan until they are solid enough to flip. Then ladle in as many veggies as you like. 

For a heart-healthy meal that comes together in seconds, Nieves recommended loading a cup or so of Greek yogurt with a spoonful of unsweetened granola, chopped fruit, and a handful of nuts such as walnuts or almonds. 

"I like to recommend Greek yogurt over regular yogurt since it's much higher in protein and therefore keeps you fuller for longer," she told BI. "Also, yogurt is full of potassium and calcium, minerals which are necessary for healthy blood pressure and which the DASH diet emphasizes."

Nieves suggested blending up a smoothie that uses a base of low-fat yogurt with a dollop of nut butter and a handful of frozen fruit. 

"Adding nut butter to your smoothie increases the protein content and provides heart-healthy plant-based fats," she said. "Nuts may also help reduce the tightness in blood vessels, which contributes to high blood pressure."

Smoothies have the added bonus of being super easy to make, and you can even batch-prepare the ingredients and freeze until ready to use.

Registered dietitian Madeline McDonough told BI that chia pudding is a surprisingly easy and filling DASH-approved breakfast.

"Chia seeds are rich in anti-inflammatory omega-3 fats as well as insoluble fiber," she said. "If you're making your own at home, you can opt for a low-fat milk or milk alternative as the base and top with your favorite fruit or nut butter for the perfect DASH breakfast."

Add cinnamon to your chia pudding for some sugar-free sweetness, or sprinkle on some fruit for an additional boost of vitamins.

This story was originally published in January 2020 and most recently updated on January 8, 2025.

Read More:

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• 5 of the biggest drawbacks of the Whole30 diet
• 8 of the best ways to eat eggs on the go
• I always skip breakfast, but eating it for a week changed my snacking habits for the better

Uber CEO Dara Khosrowshahi spent time picking up shifts as an Uber Eats delivery driver on an e-bike and an Uber driver for a spell in 2022.

He bought a secondhand Tesla Model Y to ferry riders around San Francisco and made deliveries using the alias "Dave K." He did this when the company was struggling with recruitment.

Khosrowshahi told The Wall Street Journal in April 2023 he was surprised how passengers would often discuss personal or sensitive information as if he wasn't there. While making deliveries on an e-bike, he encountered "tip-baiting," where customers offer a big tip but reduce it on delivery.

The experience showed him that the company culture was focused on customers and not drivers. "We didn't take pride in the driver product because very few of us drove," he said.

Khosrowshahi shared his findings at a companywide all-hands titled "Why we suck."

He said the meeting wasn't "pleasant" but that it led to a shift, telling the Journal, "We started celebrating employees going out there delivering, employees driving. It is a point of pride for employees now — when they drive they get a little badge on their corporate profile."

Laxman Narasimhan said he spent six months immersing himself in all aspects of the company, including training as a barista, before taking over from Howard Schultz as Starbucks CEO.

When he took over the job, Narasimhan said he planned to continue working monthly half-day shifts.

In his first annual letter to staff in March 2023, Narasimhan said he wanted the practice to help "keep us close to the culture and our customers, as well as to our challenges and opportunities."

"I expect each member of the leadership team to also ensure our support centers stay connected and engaged in the realities of our stores for discussion and improvement," he added.

During his barista shifts, he burned his hand on a sandwich and had an egg bite explode in front of a customer. This prompted him to make several key changes, including sending more breakfast sandwiches to stores to avoid shortages, making packaging for egg bites easier to open, and sending fewer corporate emails to stores.

In 2022, Brian Chesky said he spent six months living full-time as a guest in a series of Airbnbs to promote remote work.

The Airbnb CEO last year told Fortune the experience varied greatly from place to place: some hosts would request he pay "giant" cleaning fees, and others handed him a chore list.

"I started noticing variability," he said. "I'd ask them, 'Why are you doing all of this?'"

After Chesky's Airbnb stays, he launched 50 features, Fortune reported, including Airbnb Rooms — individual rooms to rent instead of whole homes.

To promote these listings, Chesky put a guest room in his own San Francisco home on the app for free, from 2022 to March 2023. While the listing is no longer accepting guests, some of those who did get the opportunity in 2023 left glowing reviews.

"I feel like I'm reviewing Steve Jobs' personal iPhone," one guest wrote in a review praising Chesky for facilitating "a smooth check-in."

DoorDash CEO Tony Xu makes monthly deliveries as part of WeDash, a program begun in 2015 that requires salaried employees to carry out several deliveries a year.

Xu told "The Rideshare Guy" podcast last year that it had sparked ideas for improvement. He said the company had a Slack channel dedicated to issues people identify from WeDash, such as app bugs or getting the wait times for deliveries wrong.

Xu also said it helped him and his employees solve problems, in an interview on Stanford Graduate School of Business's "View From The Top" podcast in 2021.

"If you're at the surface level, you're never going to actually realize what the problems are," he said.

On the podcast, he also shared that he does customer service for the company daily, which he said can sometimes shed more light on areas for improvement than data.

"Sometimes, it's really hard just looking at the data to get to the digging," he said.

During a ride covered by The Associated Press, the company's CTO and Xu's cofounder, Andy Fang got lost during one WeDash delivery after the app prompted him to go to the wrong address.

Yum China CEO Joey Wat said that she covertly hangs out at its restaurants, including KFC and Pizza Hut to watch customers eat, sometimes for up to three hours.

These stakeouts have been helpful in coming up with product ideas, Wat told the 2024 Fortune Global Forum this month. "Some things you can observe directly from the customer and sometimes talking to the store manager helps," she said.

Wat added that she noticed many young people in China ate KFC fried chicken dipped into mashed potato.

"What we can do with that insight is get rid of the bone," Wat said, adding this was the impetus for the company launching the boneless "mash potato burger" in China.