- 1. Whole-grain Breads
- 2. Berries
- 3. Smoothies
- 4. Natural peanut butter
- 5. Morning Pizza
- 6. Peanut Butter Whale
- 7. Avocado Toast With Egg
- 8. Fruit and Yogurt Parfait
- 9. Zucchini Bread Oatmeal
- 10. Savory Oatmeal with an Egg
- 11. Egg Sandwich
- 12. Hash-Brown Quiche
- 13. Vegan Blueberry Muffin Pancakes
- 14. Paleo Almond Honey Granola
- 15. Chocolate Frosted Orange Donuts
- 16. Western Omelette Breakfast Sandwich
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When it comes to breakfast, the options are endless. Eating breakfast has been shown to help boost brainpower, manage weight, and improve nutrient intake. To help you start your day on the right foot, we have put together a list of great morning foods and drinks for your unique experience of breakfast.
1. Whole-grain Breads
Compared with refined white bread, whole-grain varieties are a better source of fiber and many nutrients, including iron, B vitamins, and vitamin E. They’ve also been shown to lower the risk of a number of chronic diseases such as heart disease and type 2 diabetes. For breakfast, try a whole-wheat English muffin or toast.
Berries are low in calories and rich in vitamins and minerals, as well as antioxidants and phytonutrients, which have been shown to protect against heart disease and some cancers. Try adding a cup of fresh or unsweetened frozen strawberries, blueberries, or raspberries to your morning cereal, oatmeal, or yogurt.
These are an easy and delicious way to meet the recommended daily servings of fruits and vegetables. Start with a protein-rich base of low-fat milk or plain yogurt, then add unsweetened frozen fruit, such as berries or bananas. If you’re feeling adventurous, throw in some flaxseed for its omega-3 fatty acids or a handful of kale.
4. Natural peanut butter
This is a good source of monounsaturated fat, which may help lower bad cholesterol in the blood. (Look for a brand that contains peanuts and not much else.) It’s also a good source of protein and can help you feel satisfied without becoming stuffed. Moderation is key, so limit your portion to 1 to 2 tablespoons per sitting.
5. Morning Pizza
You could have a slice of last night’s pizza (it’s preferable to filling up on sugar or skipping breakfast). Or you could try a more sophisticated spin: Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.
6. Peanut Butter Whale
Instead of dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts for even more fiber, which helps deliver the meal’s nutrients slowly and steadily.
7. Avocado Toast With Egg
Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you’ve got a well-rounded breakfast. Stack them in a container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.
8. Fruit and Yogurt Parfait
One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options.
9. Zucchini Bread Oatmeal
Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.
10. Savory Oatmeal with an Egg
Try taking oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg.
11. Egg Sandwich
Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese.
12. Hash-Brown Quiche
Here’s a quiche that breaks the mold on what you typically think of when you think quiche. Yes, it has the eggs of course, but the crust is where they’ve veered from the norm. They’re using potatoes and sweet potatoes, which gives you a starchy carb to balance out all of the egg. There’s also sundried tomatoes and a bit of feta cheese to make these taste great.
13. Vegan Blueberry Muffin Pancakes
Vegan means no animals were harmed or exploited to make these blueberry pancakes. Even the pat of butter on top is not butter, but Earth Balance spread. The use of ingredients like flax seed and almond milk are keeping it healthy. And blueberries always work at getting more antioxidants into your system, in addition to other health benefits.
14. Paleo Almond Honey Granola
Any time you see Paleo on a recipe title you know that you’re going to get something that is dairy free and grain free, which means it will also be gluten free. With this granola the focus is on nuts and seeds, two items that were definitely around in caveman days and need no agriculture to collect. They also have plenty of dried fruit so you’re going to get a good amount of antioxidants.
15. Chocolate Frosted Orange Donuts
The taste combination of chocolate and orange is one that is sure to please. These are a nice way to start your day if you’ve been eating right and want a nice treat without veering off of your diet plan. The little bit of chocolate frosting won’t derail you, and the rest of the doughnut won’t set you back, as it’s made with almond meal and baked, not fried like donuts typically are.
16. Western Omelette Breakfast Sandwich
Here’s a breakfast sandwich that covers all of the bases. The eggs supply a quality protein, the English muffins are whole wheat, and the peppers give you a morning vegetable. It’s easy enough to make this a vegetarian dish by simply leaving out the ham. That would also be recommended for those that are watching their fat and sodium intake, but there isn’t enough used here to make this an unhealthy choice.