Eating a well balanced breakfast is one of the most important things you can do to improve your health, and increase your energy level and focus throughout the day. Too often, a healthy breakfast is substituted with a high carb, high calorie snack; or nothing at all. Things like sugary cereals and granola bars, bagels, and doughnuts should be avoided. However, we are often faced with the issue “what do I eat now?”. Don’t worry, we have plenty of ideas for a healthy nutritious breakfast that taste great and take under 15 minutes to make. All of the ingredients you will need to make these delicious recipes can be delivered! Click here to order from Max Delivery!
The key to a healthy breakfast is consuming a low carb (low sugar) and high in protein meal. Things like bread, sugar, juice, and syrup are loaded with carbs and should be limited. It is true that carbs provide energy but a general rule of thumb is to keep your consumption under 50 carbs for breakfast. If eaten in excessive amounts, your body must use its reserved energy to digest the carbs that you didn’t need. This ultimately leads to that “2:00 feeling” of being drowsy in the middle of the day.
Protein is great for starting your day as provides energy, allows for a better body composition, and satisfies your hunger. Protein also leads to a higher muscle mass and can lower your BMI. It is essential in a healthy breakfast because your body is literally “breaking the fast” of not eating overnight, and protein acts as a great component in doing so.
The benefits of a healthy breakfast range from getting the essential minerals and vitamins your body needs, to lowering cholesterol levels, and increasing your fiber intake. if you substitute two scrambled eggs for the usual office donut, you’re not only cutting the carbs, but you’re also getting a high protein breakfast with plenty of other benefits. Below are a few of our favorite breakfast meals that take only take a few minutes to prepare and provide you with all the nutrition you need to start your day.
It’s exactly what is sounds like, but you can make this one as complex as you’d like. Avocados are known as a “superfood”. They are high in fiber, potassium, and healthy fats, while being low in carbs. They are also known to lower cholesterol and triglyceride levels; perfect for a nutritious morning meal. Start by toasting two pieces of bread, then slice the avocado. You could technically be done with this meal now, but here’s some ideas to throw a twist on your avocado toast.
- Smashed avocado- In a bowl, smash the avocado with a potato masher or spoon so it’s easily spreadable and has a smoother consistency.
- Add ins- salt and pepper go great on this. If you like spicy food, you can sprinkle it with cayenne, red pepper, or your favorite seasonings as well.
- Pairings- An egg would be great with this. Eggs are rich in protein and vitamins to help make your day the best it can be.
This meal is low in carbs (around 30g., depending on the type and amount of bread). Also, the health benefits of avocados make this meal worthwhile. It’s simple, quick, healthy, and delicious.
This one, like most meals, can go either way depending on how you prepare it. Something to keep in mind with oatmeal is that the actual “oats” are rather bland. How you go about adding some flavor is truly what determines how “healthy” this is going to be. It’s common for people to douse their oatmeal with brown sugar or syrup. We know a couple ways that you can make your oatmeal way better, while not compromising your carb count.
- Make it with milk- Oatmeal made with milk instead of water is generally thicker and more wholesome. Also, milk provides a bit of protein and healthy sugars that make the oatmeal delicious.
- Add peanut butter- Peanut butter, instead of brown sugar, is wonderful in oatmeal. It does contain some carbs, but there’s not many and it is still certainly possible to keep it under 50 grams. Peanut butter also adds some protein to your oatmeal and can help “thicken it up” if that’s how you prefer it.
- Ground cinnamon- It’s a great sweetener that is low in carbs. Cinnamon is a powerful ingredient so you don’t need to use much in your oatmeal, and it offers an outside flavor that can make your oatmeal really good.
Oatmeal, while not technically low carb, has a ton of health benefits. Although a serving of oatmeal does contain 27 carbs, it isn’t the end of the world. These are complex carbs, meaning your body breaks them down slowly. This can improve your metabolism and provide you the energy you need to go about your day. In addition, oatmeal is rich in antioxidants and high in fiber, while being known to lower your risk of high blood pressure, cholesterol, and Type 2 Diabetes.
Quinoa is the seed of a grain that is usually served hot in a bowl. It is similar to porridge or grits, but much healthier. Quinoa can also be eaten for dinner or served with any meal. It is most commonly eaten with herbs, spices, or even meat as a side dish for dinner. Here’s how you can take your quinoa to the next level.
- Add-ins: spinach, avocado, hard-boiled egg. Any and all of these are great in here and each offer their own benefits. Additionally, coconut oil, pecans, cinnamon, or dried fruit and berries can completely change the way it tastes. Figure out what you like in it and go for it, be creative!
- Spice it up! Quinoa has a mild bitter flavor, so it is important to season it how you like. Salt and pepper are good in this or maybe a spoonful of sugar, try to bring in some sort of outside flavor when you eat it. Most seasonings would work fine.
- Leftovers! If you make quinoa for dinner and have it left over, it would be perfect for breakfast. Simply heat it up, add your favorite ingredients, and enjoy.
The best thing about Quinoa is the nutrition. Quinoa is loaded with magnesium and iron which are great in a healthy breakfast. Also, because it’s a seed of a grain instead of an actual grain, it has a lot of protein. In fact, it is what nutritionists call a “complete protein”, meaning it contains all nine amino acids that are necessary for life. It truly is a unique meal because it is high in fiber, protein, and minerals, while staying under 20 grams of carbs.
Figure out what you like and what you don’t. These ideas are subjective and anything can be added or removed to make it how you like. The most important thing is remembering to try to limit your carb intake. Also, proteins are essential in a breakfast, so try to incorporate that in to your morning as well. Experiment a bit and determine your favorites. After a while of eating healthy breakfasts, you will start to notice the difference in your self.