12 quick & healthy breakfast ideas | Allons-y Coaching | Nutrition for all

What to eat for breakfast?

healthy breakfast ideas: toast with fruits and berries

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?

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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!

Delicious & easy breakfast idea in the 1-minute cooking video below!

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 or berries, as well as seeds and nuts. You can also add a small piece of whole wheat toast or sprinkle some low-sugar granola on top;
  • Banana or apple with almond or peanut butter, for those who are really not hungry in the morning;
  • ½ avocado with healthy seasoning (1tsp balsamic vinegar, soy sauce, or just black pepper) + a boiled egg;
  • Toast with cream cheese & jam, or with butter & honey + glass of milk and a piece of fruit;
  • Toast with ricotta cheese and fruits (such as cantaloupe, mango, or strawberries);
  • Plain yogurt with muesli (no sugar added) and fruit or 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. If plain, you can add fruits and a small piece of toast;
  • Egg cracked in a bowl and cooked in the microwave (30 seconds increments until it’s cooked to your liking). Eat them with a piece of fruit and some bread.

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 and also feel satisfied.

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 or request a FREE Introductory Consultation so that we can chat.

And of course, don’t forget to join my FREE PRIVATE Facebook Group today. I am in the group pretty much every day to support you and share resources with you. Join us, it’s a group of great people who have decided to take care of their body and their health, but who also have a busy life. So we are all sharing tips and tricks to save time, stay sane, and reduce the stress rather than add to it. Are you in? JOIN US!

Stella Loichot, weight loss coach and prediabetes reversal coach, in front of Seattle Skyline

Disclaimer

None of my recipes, articles, services, or products are intended to diagnose, treat, prevent, or cure any illness or disease. The information provided in my content, services, programs, and classes is not intended to take the place of advice from your medical professional, licensed dietitian, or nutritionist. You are solely responsible for your health care and activity choices.

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