The key to a productive day starts with having a well-rounded breakfast, one that has fiber, protein and healthy fats to keep your mind and body sharp and belly satiated until your next meal.
And this month marks “Better Breakfast Month,” where we can all work on creating nutritious, quick healthy breakfast recipes to fuel your morning and save you time and energy on those busy mornings when you’re rushing out the door.
A couple of healthy breakfast foods might include eggs, yogurt, oats, and fruit, for example. And a major aid in guaranteeing that you put something in your stomach is meal prepping. So, make a big batch of oats ahead of time or whip up a chia seed or Greek yogurt parfait and let it chill overnight. Pick one or two nights of the week to prepare a bunch of breakfasts you can have on hand for quick and easy meals that require minimal effort in the A.M.
It also doesn’t need to be a sit-down meal, but rather something portable, such as egg cups or a packet of nut butter on an oat or protein bar. It’s all about getting the nutrients, no matter where or how you’re eating your breakfast. Here are a few easy and healthy breakfast ideas to keep in mind throughout the week—all of which the whole family will love!
Chia seeds are packed with protein, fiber and good fats to fill you up and boost your cognitive thinking in the morning. You can enjoy chia seeds in a variety of ways, such as in a chia seed pudding with peanut butter and jelly, which you can prepare the night before so it’s ready to go right when you wake up. You can also sprinkle chia seeds on oatmeal, Greek yogurt, eggs or breakfast salad, or even on fresh fruit for some texture.
Smoothies are a great healthy breakfast on the go. Recipes with a little fruit for sweetness, some greens, and a good fat and protein, like a nut butter for example, will hold you over until lunch and help you get a variety of nutrients. Plus, you can prepare the smoothies ahead of time by keeping ingredients in a Ziploc bag in the freezer so they’re ready to blend within five minutes tops. You can also make a smoothie bowl if you prefer to eat it with a spoon rather than sip on it as a drink.
Eggs have choline in the yolk to boost your brain health and good protein in the whites to keep you fuller longer and give you that jolt of energy, so it’s a good idea to include eggs as a healthy breakfast option during the week. You can make egg cups, which are portable and can be reheated on the spot. Or, if you have time, you can whip up a fresh omelet or frittata. You can also eat hard boiled eggs with nut butter or an oat bar.
Oats are rich in fiber, magnesium and protein depending on the type of oat used and the toppings. For example, spruce up a bowl of oatmeal by adding some protein and fat from peanut or almond butter and add sweetness and potassium with a banana. Throw in chocolate chips for some fun and a bit of indulgence that’s totally kid-approved—just go with dark chocolate for extra antioxidants.
Creamy and smooth, avocado is a healthy breakfast because of its high heart-healthy fat and protein content, and it is so versatile. You can enjoy it on toast with any toppings (smoked salmon, goat cheese, fruit and more!), with eggs, in a salad, or even mixed into chocolate for a fun take on pudding (your kids won’t even notice the avocado in there).
An unsweetened, plain Greek yogurt parfait is quick to make and you can eat it on the go if you just grab a spoon and prep it beforehand in a mason jar. The probiotics in the Greek yogurt provide good gut-healthy bacteria to improve digestion and boost immunity, and the lack of sweetener keeps your blood sugar balanced. Add in toppings like fresh fruit, nuts or nut butter, seeds, oat bar crumbles, and more. Plus you can go sweet or savory, depending on your mood.
No matter what type of breakfast you choose for a healthy morning, make sure you’re getting in good fats, protein and fiber to keep your belly full for longer and to provide more energy. With a little prep earlier in the week, you can save time and effort on busy days and won’t need that “I am running late” excuse ever again.