There is a lot of truth to the old saying that “breakfast is the most important meal of the day. Still, so many of us seem to ignore that fact and just grab a coffee and a fatty take-out egg sandwich and deep-fried hash brown, simply because we are in a rush. The ubiquitous sausage and egg breakfast combo with the hash brown is usually 850 to 900 calories and that is without the sugar and cream that you might be putting in the coffee, which adds at least another 250 calories to the mix.
The benefits of eating a healthy breakfast include:
- No mid-morning “slump” or fatigued feeling
- Control over your blood sugar levels
- Sustaining a healthy lower weight
- Better concentration and alertness
- Having energies for a walk or exercise routine
The basics of a healthy breakfast include:
- Whole-grain slices of bread, English muffins, bagels, rolls and bread, and hot or cold cereals.
- Low-fat dairy or nut milks including Greek yogurt, milk yogurt, milk, cottage cheese, and sugar
- Lean protein in the form of eggs, lean meat, beans and nuts
- Fresh or frozen fruits or vegetables including juices without added sugar and vegetable or fruit smoothies
Just because you are in a hurry does not mean that you cannot put together a healthy, nutritious breakfast for yourself. Here are some ideas for easy, healthy recipes that you can put together in a flash, and if you are the type of person who is super-organized, you can make these items in the night before and then thaw them or warm them up in the morning.
1. Apple Pie Overnight Oats
Overnight oats soaked in water, milk or a nut-milk and then layered with nuts and fruit are all the rage when it comes to fast healthy take out food, simply because they are so simple and easy to make in any type of jar. You will want to use a jar when you make a breakfast like this because the layered ingredients are quite pretty and appetizing to look at. This particular concoction really does taste like a good old-fashioned southern pecan apple pie and the nuts, apples, oats and chia seeds are a fantastic source of protein. From Yummy Healthy Easy.
2. Avocado Toast and Egg
This is one of the healthiest, simplest quick breakfast that you can make and it has all of the bases covered by simply layering avocado with eggs on toast with a bit of parsley sprinkled on top. The whole-grain bread provides you with vitamins, fiber, and essential omega oils. The eggs are a great source of protein and the lime juice adds a touch of Vitamin C and the parsley had Vitamin C as well as organic iron. You can also enhance this recipe with touches of tomatoes, shredded fresh basil, olive paste or a bit of your favorite cheese (Swiss cheese works well with avocado) sprinkled over the egg. From Simple Green Moms.
3. Berry Breakfast Parfait
Breakfast parfaits are a big deal in the healthy fast-food world these days because you can pack the Greek yogurt and berries ingredients in a glass mason jar, pop on the lid and leave it to chill overnight. Then when you are ready to go, you simply grab it out of the fridge and take it with you on your commute or to work. This recipe is also incredibly simple, containing only layers of fruit and yogurt and a sprinkle of cinnamon. It is also a very attractive breakfast option because it looks like a delicious fruit sundae. From Food, Fitness, Faith.
4. Berry and Yogurt Smoothie
Smoothies are always your grab n’ go option especially if you have a long commute and find it easier to sip your breakfast through a straw. You can use any type of berry for this nutritious filling breakfast smoothie, but it is best to use a dark berry, like blackberries or blueberries, that is full of antioxidants. This lush pink concoction gets its creamy mouth feel and abundant protein from a mix of soy milk and Greek yogurt. However, if you are allergic to soy, you could definitely use a nut milk or coconut milk instead. It is also nice to use frozen berries for this smoothie in the hot summer months. From Chef Savvy.
5. Blueberry Almond Overnight Oats
Parfaits made from oats that are soaked in dairy or nut milk or even a juice are all the rage. This dessert-like breakfast layers oats soaked in almond milk or dairy milk overnight with layers of slivered almonds and fresh blueberries. Sliced bananas and a dash of pure maple syrup add just the right amount of sweetness to this breakfast. Keep in mind too that this particular type of parfait also lends itself well to some variations, including adding a layer of Greek yogurt, milk yogurt or even a light ricotta. You could also use any fruit and nut combination that you like such as peaches and pecans or even figs and walnuts. From Busy Girl Healthy World.
6. Blueberry Pancake Bites
These bites, which are about two mouthfuls, are basically small vertical pancakes made in a muffin tin All you need is a pancake mix, preferably a high protein one, fresh blueberries and splash of maple syrup and vanilla. Simply fill the muffin tins with the mix, bake, let cool and store in the freezer for a great take-away breakfast you can eat on the run. When you warm them up, put them in the microwave for 30 seconds and add a drizzle of maple syrup or a pat of butter. These muffins also go great with a small cup of yogurt or cottage cheese, Also keep in mind that you can use any kind of berry, fresh or frozen in this easy recipe. From Honey and Lime.
7. Gingerbread Overnight Oats
This is a sweet and spicy “soaked oats” recipe that gets its fix of vitamins and protein from rolled oats, unsweetened almond milk, and Greek yogurt is great for pregnant individuals and those who are anemic. It is slightly gooey, thanks to the addition of molasses, which supplies B vitamins and iron. The spices, cinnamon, ginger, and cloves are all anti-inflammatory agents and they also help regulate blood sugar in glycemic or diabetic individuals. You can also garnish these overnight oats with fruits, dried fruits, coconuts or nuts. From Healthy Nibble and Bits.
8. Chocolate Peanut Butter No-Bake Energy Bites
If it was your thing as a kid to eat a bowl of cocoa puffs for breakfasts or if you simply love the taste of a peanut butter cup, then you will love these peanut butter no-bake energy bites. These little round balls taste like a yummy treat but they are packed with protein and B vitamins thanks to the chia seeds and ground flax in the recipe. You simply roll all of the ingredients into a round ball in your hand and then chill them. Set them up in a take-out container with a lid the night before you leave for work so they are nice and firm for when you take them on the road. Each ball is about two mouthfuls, and this recipe makes about 25 balls, which can provide you with a tasty power breakfast for about a week. From Gimme So ME Oven.
9. Greek Yogurt Breakfast Bark
This delicious takeaway breakfast bark tastes like a real treat. The recipe is also super simple and it made with just four ingredients: Greek yogurt, maple syrup, strawberries, blueberries, and granola. The Greek yogurt supplies the protein, the fruit supplies the antioxidants and the granola supplies the carbs, For extra excitement add some chocolate chips, If you need to fool a child into eating a dessert for breakfast this is the real thing. From Go Eat And Repeat.
10. No-Bake Breakfast Cookies
These nutritious cookies have nuts, peanut butter and oatmeal in them and so are a great source of protein, they are gluten-free, dairy-free and sugar-free source of protein, This particular recipe has endless mix-in options including dried cranberries, raisins, pumpkin seed, raisins or any type of chopped nuts such as almond, pecan or walnut. They are also very convenient because they can be whipped up in your blender in less than minutes and then stored for up to two weeks. From Iheart Nap Time.
11. Nut Butter and Banana Toast
Sesame seed butter also is known as sun butter in some places, layered on whole-grain toast and topped with sliced bananas and chia seeds that add protein and fiber and help you feel full. Serve it along with a side of berries, like strawberries or blackberries to add antioxidants and Vitamin C to the recipe. If you want it a bit sweeter try adding a drizzle of maple syrup or pure honey to the mix. From The Skinny Fork.
12. Peanut Butter and Banana Smoothie
This smoothie works best if you use ripe bananas and freeze them first. The texture of frozen bananas is very much like an ice cream milkshake. The peanut butter, soy milk, and Greek yogurt in this recipe add a wealth of protein to this drink, which is perfect for those days when you have to get to the gym in a hurry to work out. You can easily make this into a chocolate and banana smoothie by adding a tablespoon of cocoa or chocolate protein powder for an extra shot of protein. From Chubby Vegetarian.
13. Mini Ham and Cheese Quinoa Cups
These are savory min-quinoa breakfast quiches that are about the size of a two-bite muffin. They are light and fluffy and can be eaten cold. The version in this recipe contains ham, cheese, and eggs, which provide you with a solid base of protein that will keep you going all morning. You can also easily adapt the recipe to include vegetables such as spinach or zucchini and cheese. Other good combos would be broccoli cheddar, sun-dried tomato, and pesto, and mushroom and Swiss cheese The muffins themselves, which also contain grated parmesan cheese, green onions, and chopped parsley. From Iowa Gril Eats.
14. Quinoa and Chia Porridge With Stone Fruits
Fruits such as peaches, apricots, figs, and plums work best in this spicy high-protein porridge. The quinoa and chia are cooked in almond milk in a spicy blend of cinnamon, vanilla, cardamom, and turmerics, giving the seeds a very fragrant taste. All of these spices contain trace minerals and have anti-inflammatory and blood sugar lowering qualities. Throw a handful of dried currants, dried cranberries or raisins into the mix to add some iron and a bit of sweetness to the mix. From Tale Sofa Kitchen.
15. Quinoa Fruit Salad
Instead of having cereal or eggs for breakfast, think about having a high protein salad made with quinoa, which is a tiny soft grain that has a full amino acid profile. The strawberries, blueberries, blackberries, and mango in this salad pack a load of Vitamin C, antioxidants and gut-friendly fiber. The salad is topped off with a honey-lime dressing that gives you a bit of an energy boost to get you through your day. This is one of those salads that tastes even better if it is chilled in a plastic or glass take-out container the night before. From The Recipe Critic.
16. Savory Oatmeal With An Egg
If you want a quick savory meal that boasts the energy-sustaining protein then try this unusual breakfast that features oats mixed with cheddar cheese, onion, and diced red pepper and topped with an over-easy egg. This is one of those breakfast meals that tastes best if you put it in the microwave. Just remember to poke the egg yolk with a fork so that it does not explode everywhere and create a big mess as it is cooking. From Healthy Nibble and Bits.
17. Copycat Starbucks Spinach Feta Wrap
Why spend 7 dollars or more on a name brand version of a feta wrap when you can make your own at home for just pennies. Furthermore, these simple wraps also freeze well and reheat easily again in a microwave oven. Ally need is some spinach, fire-roasted red peppers (that are sold in a jar at most grocery stores) and cream cheese. The dairy and the eggs supply the protein in this hearty, low-carb breakfast sandwich which can be wrapped up in a plastic wrap and then stored in the freezer until you are ready to take it away to eat. From Hungry Hobby.
18. Vegetarian Crustless Quiche
This low-carb breakfast is like a frittata that can be eaten cold, but it can also easily be warmed up in a microwave. A frittata is basically another term for a baked crustless quiche, It is made by pouring an egg mixture in a simple baking pan and you can this egg, bell pepper, mushrooms, and kale dish and freeze it for later. The kale, milk, and eggs in this give this dish a full amino acid profile ad the bell peppers provide a dose of Vitamin C. The spinach and mushrooms provide both iron and zinc. You can also add any type of cheese to the top of this quiche and this recipe suggests that you use Asiago. One big tip is to let this crustless quiche cool before you take it out of the oven so it stays intact. It also keeps well in the freezer for about two weeks, but after that, it might dry out. From The Kitchen Girl.
In Conclusion – Be Prepared!
If you are a busy individual you can just cook breakfast the night before and reheat it in the morning. Many people make several breakfasts quick breakfasts and throw them in the freezer and then take them to work If you are assembling the breakfast before you go to work in the morning, it also helps to simply set out the pots and pans and utensils that you will need to make a breakfast the night before, so that they will be ready for use in the morning,
Also, keep in mind that you are not obliged to eat this breakfast at home. There are all kinds of containers, both thermal and non-thermal that help you to make a to-go breakfast the night before and then eat it at your desk at work if you have to. This is a much better option than choosing doughnuts and a coffee or rushing out to a fast-food place in the nearest mall when those hunger cravings kick in by 10 am. In fact, there are pretty much no excuses left anymore to not have a healthy breakfast in the morning, except “being too disorganized to put one together the night before.”