What to eat for breakfast?
Are you trying to start your day with a healthy breakfast but are struggling with lack of time, lack of inspiration, and lack of motivation? If you don’t know what to eat when you get up in the morning, here are 12 quick & healthy breakfast ideas that will take less than 5 minutes to prepare and will keep your energy level high and steady for the whole morning.
Many of us skip breakfast altogether, for many different reasons. We would rather sleep 30 minutes longer, or we are SO NOT hungry in the morning, even slightly nauseous. For people who are trying to lose weight, there is another reason. We think that the longer we wait before we start eating, the fewer calories we will end up swallowing during the day. This is what we call “calorie hoarding”. I have done it for years and years! Unfortunately, this strategy does not work for weight loss, and is not good at all for our health and energy level. What we skip for breakfast, we usually end up eating later in the day, and because we are often responding to cravings or energy slump, we end up making poor food choices and go for snack foods, sugary foods, fatty foods. Not the best way to lose weight, would you agree?
Healthy breakfast for sustained energy
If you want to nourish your body, feel energized, and not crash at 11 am or right after lunch, eating breakfast is one of the best things you can start doing today. OK, for this one, you can start tomorrow actually!
Ideally, just like any other meal, your breakfast would include a nice variety of foods, covering all the macro-nutrients. That is: carbohydrates, proteins, and a little bit of fat. Yet, if you have just been skipping breakfast for as long as you can remember, start slow. Have at least proteins + carbs, and you will already feel a difference!
12 easy breakfast ideas:
- Instant Oatmeal Bowl (click to download the recipe)
- Quinoa/Brown Rice Porridge Parfait (click to download the recipe)
- Cottage or ricotta cheese with fruit/berries/seeds/nuts
- Banana or apple with almond or peanut butter
- ½ avocado with healthy seasoning (1tsp balsamic vinegar, soy sauce, or just black pepper)
- Toast with cream cheese & jam, or with butter & honey + glass of milk
- Toast with ricotta cheese and fruits (such as cantaloupe, mango, or strawberries)
- Plain yogurt with muesli (no sugar added) and fruit/berries
- Plain yogurt with crunchy soy protein/raisins/berries/nuts & seeds
- ½ English muffin with peanut butter and berries
- Scrambled eggs, plain or with leftover veggies
- Egg cracked in a bowl and cooked in the microwave (30 seconds increments until it’s cooked to your liking).
Those are just ideas to get you started with breakfast. You can enjoy them on their own and it will already be a good start, or you can mix and match them to make sure you cover all the macro-nutrients.
For breakfast, like for everything else when you are establishing a healthy lifestyle, take it one step at a time. If you are used to never eating breakfast, start with a healthy breakfast 2 or 3 times a week. See how you feel, then add 1 extra day, and so on. Pretty soon, you will love your breakfast. Oh, and of course, before you eat anything, don’t forget to drink that delicious glass of water that we have often talked about!
A bit overwhelmed?
If you want more recipes or if you need help with Balanced Meal Planning, let me know, I am here to support you. Contact me via email at firstname.lastname@example.org or book a FREE 20-minute phone call so that we can chat.
PLEASE REMEMBER, I AM NOT A DOCTOR AND I DON’T KNOW YOUR PERSONAL CIRCUMSTANCES. THIS INFORMATION CANNOT BE USED AS A SUBSTITUTE TO MEDICAL ADVICE, DIAGNOSIS OR TREATMENT.
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