Breakfast ideas are something that most people don’t think about.
An addiction to cereal and toast is certainly a problem in the west. As is a tendency to hit the snooze button, so that there’s barely enough time to have anything in the morning.
But, having a healthy breakfast is so, so important.
There’s an old saying, which says, “Breakfast like a king, lunch like a prince, and dine like a pauper!”
The truth is however that most people don’t eat a suitable, healthy breakfast, never mind eating “like a king!”
Healthy breakfast ideas…
Breakfast literally means “breaking the fast,” and it helps us to ‘restock’ or ‘refuel’ our energy stores, which have been depleting during the overnight fast, giving us energy for the day’s activities.
When most people think of a healthy breakfast, a small handful of choices (often boring) come to mind. But, it really doesn’t have to be boring at all.
There are heaps of easy breakfast ideas that don’t take up half your morning preparing them, but it’s really important that you have something nutritious, for a number of reasons…
5 reasons healthy breakfast ideas are important…
- It kick starts our metabolism – speeding it up, and therefore burning calories rather than storing them.
- It boosts our nutrient intake – breakfast eaters have a higher fibre intake and significantly higher intakes of vitamins and minerals, especially calcium, iron and magnesium.
- It helps prevent binge eating – hunger will be better regulated and therefore less calories are consumed from unhealthy foods.
- It improves our memory and concentration – people who eat a healthy breakfast concentrate better, are more efficient, and have improved mood, in comparison to those who skip breakfast.
- Weight maintenance – those who eat breakfast are more likely to maintain a healthy weight.
So with that out of the way, let’s look at some ideas for breakfast you can try this week…
21 easy breakfast ideas:
#1 Scrambled egg with scallions, sprinkled with a teaspoon of ground flaxseeds; serve with a fresh fruit salad.
#2 Sliced banana mixed up with 2 tbsp of almond butter and a sprinkling of toasted shredded coconut.
#3 Cooked oats topped with dried cranberries and a handful of chopped nuts.
#4 Natural yoghurt with a sliced apple, berries, and a teaspoon of ground flaxseeds on top.
#5 Blackberries mixed up with ricotta, ½ teaspoon honey and grated lemon zest.
#6 Swiss muesli - combine 2 cups of rolled oats, and 1 cup milk, cover and refrigerate overnight. In the morning add 2 grated apples, 1/4 chopped hazelnuts, and 200g of natural yoghurt and a drizzle of honey, mix well (serves 4).
#7 Sliced tomatoes topped with cheese and grilled, served with a hard-boiled egg.
#8 Brown rice or barley - cook the night before, then in the morning top with sliced apples, chopped nuts, a sprinkling of cinnamon, and a little extra milk.
#9 A egg fried in coconut oil and served with sautéed mushrooms, tomatoes and spinach.
#10 Large lettuce leaf filled with grilled bacon, a little cottage cheese, tomatoes and spinach, roll up and eat.
#11 Fruit smoothie – add a handful of berries, half a frozen banana, a large handful of spinach and a cup of milk to the blender with one teaspoon of ground flaxseeds.
#12 Dried fruit and mixed nuts, place in a plastic bag and eat on the way to work with a thermos cup of milk.
#13 Breakfast ‘burrito’ – scrambled eggs, chopped tomatoes (or salsa), and a little grated cheese, wrap up in big lettuce leaf and eat.
#14 Cottage cheese mixed with sliced fresh pineapple.
#15 Kippers or smoked salmon with cooked tomatoes, mushrooms and onions.
#16 Fresh figs halved and wrapped in prosciutto slices.
#17 Scrambled tofu, with onions, and peppers, a dash of light soy sauce, and stir-fry with a little olive oil, serve with a small bowl of mixed berries.
#18 Lean ham or turkey rolled up in a lettuce leaf with grated cheese and a dollop of salsa.
#19 Sliced melon tossed in a bowl with the pulp of one passionfruit, topped with natural yoghurt, and a handful of chopped nuts.
#20 Protein blobs: 1 cup natural peanut butter, 4 scoops of whey protein powder, 1 tsp vanilla extract – put everything into a bowl and mix, or use a food processor. Then form into balls and roll in crushed nuts or coconut (optional). Makes about 14.
#21 Vanilla chia pudding – add 13.5 oz can of coconut milk, 4 tbsp honey, 1 tsp vanilla extract, and 1/4 tsp cinnamon to a jar with a tight fitting lid and shake vigorously. Then, add 1/4 cup chia seeds and shake again. Place in the fridge and wait for roughly 30 minutes for the mixture to set. Make the night before for a quick breakfast next morning (recipe source).
Quick High Protein Breakfast
If you’re really stuck for time in the mornings, here’s a short video on a super quick, high protein breakfast you might like to try:
So there you have it. Make sure you’ve taken a note of what has caught your eye so that you can get whatever you need next time you’re at the supermarket
What are your healthy breakfast ideas?