Eating breakfast is one of the most important health habits you can develop – choosing a healthy breakfast can make it a challenge. Breakfast helps you maintain your weight, gives you energy throughout the day, and keeps your blood sugar stable. A healthy breakfast balances protein, carbohydrates, and healthy fats to provide adequate fuel, nutrients, and energy. Here are some quick and healthy breakfast ideas you can turn to when the mornings are rushed.
- Whole wheat bread and a tablespoon of nut butter (peanut, almond, cashew), topped with a sliced banana. If you are not lactose intolerant, add a cup of non-fat milk to drink. Look for bread that is low in sugar and has at least 3g of fiber per slice.
- One or two boiled eggs and a piece of fruit. Sometimes life just gets too hectic, so try to boil some eggs on the weekends to have as grab-and-go breakfasts during the week. Add a piece of fruit to balance out the meal.
- Plain Greek yoghurt, berries, and 2 tablespoons of sliced almonds. Greek yoghurt is best because it contains a significant amount of protein, but be aware of the sugar content in the flavored varieties.
- Fruit smoothie. Blend ½ c berries and 1 banana with ½ cup non-fat milk, almond milk, or “silken” tofu. Silken tofu can be used in the place of yoghurt or dairy products to add protein and texture to smoothies. Add protein powder if you want an even bigger boost or if you want more ideas click here.
- Healthy Muesli bars. Try our recipe for a homemade version or make your own bar for a healthy breakfast option. If you are going to buy a pre-made bar, look for one with at least 3g of fiber and low in sugar. Add a boiled egg or a slice of low fat cheese for a little extra protein.
- Stuff whole wheat pita bread with scrambled eggs and a few slices of tomato. Add fruit on the side.
- Coconut and almond rice pudding. Full of delicious coconut and cinnamon, this rice pudding works for everyone in the family. It can also be made with quinoa for more protein.
- Melon and low fat or non-fat cottage cheese. Scoop the seeds out of any melon and fill with cottage cheese for the perfect combo of carbohydrates and protein.
- Oatmeal with nuts and soy milk. Cook the oatmeal with soy, almond, or non-fat milk for extra protein. Top with nuts and dried fruits, such as raisins or dates.
- Vegetable omelet with fruit. Put spinach, tomatoes, and onions in a pan and lightly sauté. Add 1-2 beaten eggs. Top with a few slices of avocado if desired and add a piece of fruit on the side.
Healthy breakfasts don’t have to take up a lot of time, but they do require planning. Get all the ingredients you will need for the week ahead of time and pre-prepare what is necessary for the week. Get up just 10 or 15 minutes early to give yourself plenty of time. With a little planning, a daily breakfast will soon be another healthy habit!