Get your day off to a great start with a healthy breakfast.
You already know that breakfast is the most important meal of the day. But how often do you actually take the time to sit down and make yourself a morning meal?
For many of us, the first thing we usually reach for in the morning is a strong cup of coffee. And while coffee is definitely essential for making our mornings more bearable, it shouldn’t be our main meal.
Breakfast doesn’t have to be a sugary muffin that you eat on-the-go and it also doesn’t have to be a long, elaborate process. But with a few items on hand, you can find yourself a happy medium and treat yourself to a delicious breakfast.
Plus, eating a healthy breakfast has been known to benefit your energy, concentration, metabolism, and brain power. You deserve to start your day off with a meal that is both good for you and good enough to eat.
The components of a healthy breakfast
When it comes to creating a healthy and well-balanced breakfast, you can’t go wrong with this simple formula: complex carbs, lean protein, and healthy fats. These three components are key to helping you maintain your energy levels throughout the day and regulating your metabolism and heart health.
Complex carbs. Oats, whole grains, millet, and brown rice are all great to have in the morning. They also provide a solid base to build your breakfast around. Whether it’s a delicious breakfast bowl with oats and fruit, or a savory breakfast sandwich with whole grain toast and eggs, you can get a lot of variety out of oats or toast.
Protein. Do your food cravings tend to hit mid-morning? Then add some healthy proteins to your breakfast to keep you feeling full until lunch time. Eggs, turkey bacon, or ham would round out your healthy breakfast sandwich. Almond butter would make your morning toast feel that much more satisfying. And adding sliced almonds to your yogurt parfait would be a great way to get some crunchy texture as well as additional protein.
Healthy fats. And don’t forget to include healthy fats like avocados, cheese, and yogurt to your breakfast. They will help you feel full and satisfied until it’s time for lunch.
Plan ahead for healthy breakfasts
We all have good intentions to eat a healthy breakfast but sometimes life gets busy. Here are some quick tips to help you plan your meals better so that you don’t skip out on breakfast.
Review your upcoming week. Save precious time during the week by doing some meal prepping in advance. On Saturday or Sunday afternoon, break out your calendar and take note of your upcoming busy days. For example, if you know that Wednesday is going to be hectic with early morning meetings, then you’ll want to prepare your breakfast the night before.
Wash and prep produce. You don’t have to go all out and prep your produce for the entire month. But you also don’t want to be washing and chopping fruit on a busy morning. Give yourself some breathing room by prepping your fruit and veggies the day before.
Make a loose menu. You’ll want to have a general idea of what you’re going to be eating during the week. Your menu doesn’t have to be set in stone. It’s just nice to have a general meal plan so that you’re not scrambling around in the kitchen on the day of. For example, if you know Monday and Tuesday is going to be busy, then plan to make a simple breakfast toast. On days with more flexibility, plan to have oatmeal or eggs.
1. Healthy breakfast idea: Breakfast bowls
There’s a reason that everyone loves eating a meal in a bowl. You can create endless possibilities. You can add as many veggies and fruits as you like. And bowls are just so easy to assemble.
First, choose your base. Oats or millet make a great foundation for a breakfast bowl. Or go for brown rice or sauteed kale if you’re craving something more savory. Quinoa is a versatile base in which you can go sweet or savory.
Second, add your toppings. Slice up whatever fruit you have on hand, like bananas, peaches, strawberries, or apples. Drizzle a little bit of honey or maple syrup for a touch of sweetness. For a savory breakfast bowl, add some scrambled eggs or sliced avocado.
Third, add some texture. Almonds, walnuts, sunflower seeds, etc. will give every bite a nice and satisfying crunch.
2. Healthy breakfast idea: Sheet pan eggs
Sheet pan meals make life *so* much easier. All you have to do is turn on your oven, toss in your ingredients, and go and do something else while you wait for your food to cook. And the best part? Minimal cleanup.
Sheet pan eggs are great for those mornings when you’re cooking for two or more people. And baking your eggs allows you to manage the amount of fat you use. All you need is a whisper of olive oil to bake your eggs on a sheet pan.
You can add turkey bacon or pancetta to the same sheet pan. And veggies like peppers, onions, and potatoes will crisp up quite nicely.
This recipe for sheet pan eggs will take you 15 minutes from start to finish.
3. Healthy breakfast idea: Doctored up toast
What to do on those busy mornings when you can’t be bothered to cook anything? The solution: a yummy breakfast toast.
Don’t worry, you don’t have to stick to PBJ or butter on toast. Here are some ideas on how to doctor up your breakfast toast so that you can get the nutritional benefits while also eating something tasty.
Toast with hummus and za’atar. Grab some whole grain toast, spread your favorite hummus, sprinkle a little bit of olive oil, and add a dash of za’atar seasoning. This is a great option for those busy mornings when you don’t have much time. If you do have time to spare, then add a poached egg on top with a little bit of harissa and chopped parsley.
Toast with ricotta and honey. If you’re craving something sweet, check out this easy recipe for breakfast toast with ricotta, pear, honey, and almonds.
4. Healthy breakfast idea: Breakfast burrito
Burritos are ideal if you need to sustain yourself for a long and busy day ahead. They’re transportable, they hold up well, and, of course, they’re incredibly delicious.
A breakfast burrito also makes for a great vehicle for your veggies. Toss in veggies like sliced peppers, chopped broccoli, mushrooms, and/or squash. And you can even incorporate leftover veggies from last night’s dinner. This recipe takes 15 minutes and promises to hold up for an hour.
Written by JiJi Lee
