Breakfast is the most skipped meal of the day, yet the most important meal of the day! Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day.
But to make things a little more clear—skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.
If your body doesn’t get that fuel from food, you may feel zapped of energy -- and you'll be more likely to overeat later in the day.
Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.
Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high sugar foods.
Here are a couple quick, easy, healthy breakfast ideas that will make you want to wake up a little extra early just to taste this goodness!!
Berry And Yogurt Smoothie
Here’s a simple and delicious smoothie for the morning rush. Blend frozen fruit (banana and berries work well) with Greek yogurt and a liquid of your choice (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon or blend up in the morning.
Peanut Butter and Banana Smoothie
Smoothies are a perfect on-the-go snack any time of day. Blend frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze. Remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.
Spinach and Cheddar Microwave Quiche
Yes, it’s possible (and easy) to make a quiche in the microwave! Cover half a cup of spinach with water in a mug, and microwave for a minute. Drain water and add an egg, milk, cheese, and a crumbled slice of bacon. Mix thoroughly, then microwave for three more minutes. Throw a top on the container to eat later or enjoy right away.
Fruit and Yogurt Parfait
One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options. Add nuts for a tasty protein packed crunch.
Berry Crunch Smoothie Bowl
Feeling fruity? Place kale or spinach, chia seeds, and milk in a blender or food processor and puree until smooth. Add the frozen mixed berries, banana, and agave to the blender. Puree until smooth. Pour smoothie into a bowl and garnish with toppings of your choice. Serve immediately!
Berries and Oats Microwave Muffin
Muffins from the microwave? Yep, it's possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.
Avocado Smoked Salmon Toast
Put avocado into a bowl, mash with a fork, and season with lemon juice, salt, and pepper. Spread mashed avocado over each slice of toast. Add some eggs over avocado for an extra protein kick. Drape salmon slices over eggs, garnish with remaining 1 Tbsp. Bonapatit!
Cheesy Spinach Baked Egg
Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these babies at the beginning of the week and not only use for breakfast, but bringing one along each day for a healthy work snack! (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more convenient for on-the-go snacking.)
Egg-White Spinach with cottage cheese
This yolkless omelet packed with spinach and low-fat cottage cheese is a healthy start to the day. Add whatever veggies you want!
Sweet Potato and Black Bean Breakfast Burrito
Breakfast burritos are a great, easy snack to keep on hand. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keeps you fuller longer, and the sweet potato keeps things interesting.
Blueberry Almond Overnight Oats
This is the ultimate busy-bee breakfast. Combine oats, chia seeds, blueberries, vanilla, almond milk, and maple syrup in a sealed container the night before. In the morning, top with slivered almonds and half a sliced banana, and you're ready for breakfast. If you're in the mood for something warm, heat in the microwave for 1-2 minutes.