We’ve all heard it before: Breakfast is the most important meal of the day. New studies have found that this statement is very much true. Eating a healthy breakfast has proven benefits.
People who eat breakfast are more alert, better learners, score higher on tests, make better food choices throughout the day, and weigh less than those who skip it.
When you look around the grocery store at your breakfast options, or think back to how you’ve eaten your first meal of the day since you were a kid, the food may not fall into the “healthy” category. We’re creatures of habit. We like to stick with what we know. But wouldn’t you love to have more energy in the morning? Wouldn’t you like to feel satiated until lunch? And who wouldn’t feel more proud staying on track the rest of the day choosing better snacks and meals?
There are a lot of breakfast ideas out there. Some take time to prep, others can be as quick as pouring that cereal and milk into a bowl.
Here are some healthy breakfast ideas to steer you away from Fruit Loops and Eggo Waffles. Because you’ll be adding more protein, fiber, and nutrients into your first meal, you won’t be starving an hour after eating it like you may after having a bowl a sugary cereal.
*Vanilla Yogurt with granola cereal and berries (blueberries and raspberries)
*Vanilla Yogurt with cinnamon and sliced apples (soften apples in the microwave if you want them a little less crunchy)
*Hard boiled egg with half an avocado; mash together
*Hard boiled egg with Tabasco sauce
*Whole grain toast with egg & sliced avocado and/or sliced tomato
*Veggie omelet (throw in tons of veggies to feel even more full for longer)
*Muffin omelets on-the-go (The combos are endless! When they’re done you can freeze them and take out how many you want each morning. Just pop them into the microwave.) See my Recipe page for all the instructions.
PANCAKES & WAFFLES
*Whole-grain pancakes or waffles with blueberries mixed into the batter
*Whole-wheat zucchini pancakes topped with fruit
*French toast topped with your favorite fruit
TOAST & BAGELS
*Low-fat cheese melted on toast with a piece of fruit
*Low-fat cream cheese on a whole-grain bagel with a 6oz glass of orange juice
*Peanut butter and banana slices on an English muffin or toast
I don’t like to spend a lot of time in the morning prepping my breakfast before I’m off to the office. I pre-mix all my dry ingredients (oats and protein powder) for my smoothie into the cup the night before. In the morning, I throw in a handful of frozen blueberries, cut up my banana and pour in some coconut milk. Mix and I’m done.
*”School-Ade” by Dr. Sears (see recipe below)
PROTEIN ENERGY BALLS
Another great morning quick grab-n-go option is a Protein Energy Ball. You can get creative and tailor them to your tastes. You can make them a little more salty, a little more sweet. Add some chia seeds or pumpkin seeds for extra protein and nutrients. Check out Pinterest to find a combo that’s appealing to you. I love this one!
Peanut Butter Cookies No-Bake Oatmeal Energy Balls
By: Melissa Griffiths
Prep Time: 5 mins
- 1 cup dry oats (I like 1/2 old fashioned oatmeal and 1/2 quick cooking)
- 1/4 cup peanut butter
- 1/4 cup honey
- 1/2 cup roasted salted peanuts
- 1/2 teaspoon vanilla, optional
- In a medium bowl, add all of the ingredients and stir to combine well. The mixture should be a bit sticky. Refrigerate for at least 30 minutes.
- Use a spoon to scoop about a tablespoon of the cookie ball mixture into your hand. Roll into a ball. Repeat with remaining mixture. This should make about 12 oatmeal energy balls.
- Store the balls covered in the fridge for up to a week, or in the freezer for much longer.
Check out some other recipes here. You’ll recognize all the ingredients and you can find them at your local grocery store.
Fruity French Toast
Egg Sandwich with Spinach and Tomato
Banana Peanut Butter Smoothie
The Tastiest, Healthiest, Most Awesome Oatmeal
Bird in a Nest
Cinnamon Apple or Blueberry Pancakes
Yummy Yogurt Parfait
Dr. Sear’s School-Ade Smoothie
- 3 cups milk or soy beverage
- 11/2 cups plain nonfat yogurt
- 1-2 servings Juice Plus+® Complete or similar multi-nutrient supplement
- one banana
- 1 cup frozen blueberries
- 1/2 cup each of your favorite fruit, frozen (e.g., organic strawberries, papaya, mango)
- 2 tbsp. flax oil or 1/2 cup flax seed meal
- 4 ounces tofu
- 2 tbsp. peanut butter (optional)
- 1 tbsp. cinnamon
- 1/2 California avocado
Combine all the ingredients and blend until smooth. Serve immediately after blending while the mixture still has a bubbly milkshake-like consistency.