Breakfast is the most important meal of the day. People will tell you that they skip the meal when dieting, but that’s not a good practice to get into. Your body needs the food that you provide it after you wake up, kickstarting it from a long fast overnight. You’ll have gone at least eight hours without food!
Your breakfast will help to kickstart your metabolism. It should help to balance out the overnight glucose levels (which are normal to be higher than during the day) and will help to sustain you until your next meal.
To make the most of the meal, you need to eat the right types of foods. You also need a breakfast that is tasty, making you want to eat more of it and not feel like you’re dieting or sacrificing happiness for healthy food.
Here are nine tasty breakfast ideas that will kickstart your morning.
Start with Toast with the Right Toppings
Sometimes you just want something quick and simple. Toast is one of the most common starts to the day, but it does get a bad reputation. Depending on the bread that you eat, you can end up with refined carbs and gluten that can upset your digestive system.
But it’s not just the toast. There’s the issue of the toppings. Too many people spread high-sugar options over their toast, whether it’s jam or chocolate spread. They don’t get the nutritious toppings that will help sustain them for their next meal.
It’s time to change the toppings you add to your toast.
- 1 slice of wholemeal bread
- 1tbsp sun butter or peanut butter
- ½ banana, sliced
- 1/2tsp chia seeds
- Toast your bread and spread the sun or peanut butter over the top
- Add your slices of banana and then sprinkle with the chia seeds
It is that easy to get them a good start to the morning. Peanut and sun butter tend to get bad reputations. They’re viewed as fatty ingredients that will just make you gain weight. That’s not the case. Of course, if you eat too much of them they can be problematic, but a tbsp. of peanut butter can be extremely good for you.
The butter are full of healthy fats, and the seeds or peanuts are full of protein. Just a tbsp. will help you build your muscles, increase the ketones in your body, and leave you feeling fuller for longer.
Peanut butter tends to be better. Almond butter can also be used instead. Sun butter is an option for those who are allergic to nuts.
The chia seeds and fruit will help to add more fiber, protein, and other nutrients to the start of your day. You’ll kickstart your metabolism while supporting your immune and digestive systems.
Quinoa Porridge with Apple and Cinnamon
Oats are a great way to start your day. They’re warm and filling. But sometimes you want something with a little more protein to them. Instead of oats, use quinoa. It’s packed with protein and isn’t technically a grain. There is no gluten in the quinoa at all! Oats shouldn’t have gluten, but you need to get plain, natural oats and they can be expensive.
Quinoa is also a complete protein. It’s one of the only non-meat sources of protein that will offer you all the amino acids that your body needs.
The recipe also offers omega 3, fiber, and other nutrients that will help to protect the heart. Your cholesterol levels will be lowered, and your immune system gets support to protect the body from infection. The fruit will offer a natural sweetness, which means no need for added sugar. You’ll feel like you’re eating something very naughty when it’s one of the healthiest starts to your day.
- 1 cup of milk of choice
- 1 cup of water
- ½ cup of quinoa
- 2 apples, grated or chopped, skin left on
- 1/2tsp cinnamon, ground
- 1tsp vanilla extract
- 1tbsp flaxseed, almonds, or sunflower seeds (or a mixture of all)
- Rinse the quinoa with some cold water and then add to the cup of water in a pot, bringing the water to boil
- Reduce the heat and allow to simmer for 10 minutes, until the quinoa softens
- Add the rest of the ingredients and cook for another 5 minutes to create a creamier porridge
- Serve, sprinkling some seeds or nuts over the top if you’d like
You can also add some grated apple over the top of your porridge. If you do want a little extra sweetness, opt for raw honey or pure maple syrup over the top.
Spinach and Black Bean Scrambled Egg Quesadillas
Why not add a bit of Mexico to your morning meal? Quesadillas are regularly viewed as unhealthy, but it depends on the ingredients that you use them. It also depends on how you make the quesadillas. You don’t always have to use lots of tortilla wraps.
- 2 eggs
- 1 cup of spinach, chopped
- ¼ cup of black beans, cooked
- 1 medium whole grain tortilla
- ½ cup of cheddar cheese, grated and divided
- Hot sauce, to taste
- Sea salt, to taste
- Scramble the eggs in a bowl and season with the salt and hot sauce
- Using a skillet, heat a small bit of olive oil and then add the spinach, cooking until its wilted
- Add in the black beans and then pour the eggs over the top, cooking for 1-3 minutes
- Transfer to a bowl and set to one side
- In the skillet warm the tortilla over medium heat, flipping now and then
- Sprinkle a quarter cup of the cheese over the wrap and then add the eggs and finish with the rest of the cheese, reserving a tbsp. of the cheese for later
- Fold the tortilla in half and continue to cook for a minute, flipping over and cooking on that side too
- Sprinkle the rest of the cheese on the hot tortilla half and flip back over to melt the cheese into the wrap
- Cook until both sides are golden brown and crispy
Serve the quesadilla with some guacamole. You can choose to make your guacamole if you’d like. It’s made with avocados, which are extremely healthy for you. While avocados are fatty and oily, they have unsaturated fats that are good for lowering bad cholesterol levels and supporting the heart health. The fats will also support the brain health and leave you feeling fuller for longer.
If you’re going to buy guacamole from the store, look for those without added sugar or salt. There’s no need for these extra ingredients!
Tofu Scrambled with a Southwest Twist
Sometimes you just want a savory start to the day, and this is just what this scramble will offer you. It’s relatively quick to make, requiring just one pan and five ingredients. You can always add a few others if you’d like, and we’ll look at that when we’ve finished with the main recipe.
It’s an excellent option for those looking for a vegan and gluten-free friendly breakfast.
Ingredients for the Scramble:
- 8oz tofu, extra firm
- 2tbsp olive oil
- ¼ red onion, sliced
- ½ red pepper, sliced
- 2 cups of kale, chopped
Ingredients for the Sauce:
- 1/2tsp salt
- 1/2tsp garlic powder
- 1/2tsp cumin powder
- 1/4tsp chili powder
- Pat the tofu dry and roll it out onto a clean towel, sitting with something heavy on top for 15 minutes
- Meanwhile, add the spices for the sauce into a bowl with a touch of water to create a sauce and then put to one side
- In a large skillet, heat the oil over a medium heat and then add the pepper and onions, seasoning with some salt and pepper
- Cook for about 5 minutes, before adding the kale and cook for another 2 minutes (covered)
- Crumble the tofu into bite-sized pieces
- Move the vegetables to one side of the pan and add the tofu to the clear half, cooking for 2 minutes
- Pour the sauce (mostly over the tofu) and then stir everything together to distribute the sauce evenly
- Cook for 5-7 minutes, until the tofu, is browned
Serve with a choice of sides. You can add some breast potatoes, cilantro, fruit, or even some salsa. If you’re not bothered about a gluten-free breakfast, you can also add some toast to your meal. It’s completely up to you.
Tofu is an excellent meat-free alternative for the home. It’s packed with protein (and complete protein), so you get the perfect substitution for the meat.
Feel free to add more vegetables if you’d like. You can opt for different colored bell peppers, some tomatoes, and even some ginger to give your recipe a slight twist.
Spinach and Avocado Scramble
This next breakfast uses the powerhouse avocado again. You will also get plenty of spinach, which is a dark leafy green that you should add to your daily diet. It’s full of iron, calcium, B vitamins, and so much more. Spinach is the perfect substitute for all types of meals when it comes to getting essential nutrients into your body.
This is also one of the quickest breakfasts you’ll find. It takes just 15 minutes from prep to cooking so that you can do it on a school morning with ease.
- 1tbsp butter or ghee
- 2 cups of baby spinach
- 6 eggs, beaten
- 1 avocado
- 3oz of goat cheese
- Over medium heat, add the butter to a skillet and then add the spinach, cooking for 5 minutes
- Pour in the eggs, scrambling them with the spinach for 5 minutes
- Remove from the heat
- Stir in the goat cheese and avocado and serve
You can serve with a slice of toast or some bacon or fruit on the side.
Overnight Oats with Peanut Butter
Overnight oats are extremely popular in the weight loss world. You get a filling breakfast, without any hassle on a morning. The oats are made on a night and left in the fridge until you need breakfast the next day. It’s perfect for those who need something quick and easy first thing in a morning. If you use the right dish to make the oats, you can even create something that is portable so that you can eat on the go.
This is another gluten-free and vegan-friendly breakfast. You will need to make sure you use natural oats for the gluten-free variety.
Ingredients for the Oats:
- ½ cup of almond milk, plain and unsweetened
- 3/4tbsp chia seeds
- 2tbsp peanut or almond butter (sun butter if allergic)
- 1tbsp maple syrup, preferably pure
- ½ cup of oats, rolled and gluten-free
- Chopped fruits
- Additional chia seeds
- Anything of your choice
- Add the almond milk, peanut butter, seeds, and maple syrup to a bowl or mason jar and combine by stirring; don’t worry about swirls of peanut butter
- Add the oats and stir again, pressing down to make sure all oats are covered by the milk
- Cover with plastic wrap or a lid and then put in the fridge overnight
- Garnish with the toppings of choice the next morning and enjoy
The oats will last two days in the fridge so that you can make a couple of batches for the first couple of days of the week. However, they do taste best when eaten in the first 24 hours. You will need to make sure that you give the oats at least 6 hours to set, so plan with the creation time.
Perfect Breakfast Muffins
Eating healthily doesn’t mean you have to give up all your favorites. Muffins are excellent for those who want something on the go. They can also be used as delicious snacks for the kids later in the day.
There are a lot of ingredients in this recipe. They’re all worth it though for the best tasting muffins you’ll ever have.
- 2/3 cups of raisins
- 2 cups of whole wheat flour, leveled
- 1 cup of light brown sugar, plus 2tbsp
- 2tsp baking soda
- 1tbsp ground cinnamon
- 1tsp ground ginger
- 1/2tsp salt
- 4-5 carrots, peeled and grated
- 1 Granny Smith apple, cored, peeled and grated
- ½ cup of coconut, shredded
- 2/3 cup of walnuts, chopped
- 1/3 cup of wheat germ
- 3 eggs
- 2/3 cup of oil of choice
- 2tsp vanilla extract
- ¼ cup of orange juice
- Preheat the oven to 375F and line a muffin tin with liners
- Cover the raisins with some hot water in a bowl and put to one side
- In another bowl, whisk the flour with the baking soda, sugar, cinnamon, salt, and ginger
- Add the carrots, coconut, apple, wheat germ, and walnuts, stirring to combine
- In a third bowl beat the eggs with the vanilla, oil, and juice
- Add the flour mixture and moisten with the egg mixture evenly
- Drain the raisins, squeezing out the excess water
- Add the raisins to the egg mixture and stir to combine
- Pour into the muffin liners until each is very full
- Bake for 25-28 minutes, until a toothpick, comes out of the middle clean
- Allow to cool for 5 minutes in the tin and then place on a rack until cooled completely
You can store the muffins in an airtight container for a few days. If you want to make them last longer, freeze them. Plan to make them, so you have enough for the breakfasts for the week. Make sure they are fully defrosted before eating.
Avocado and Egg Toast
It’s time to mix all the good ingredients. Yes, toast can be good when you choose the right type. Skip the white bread and opt for whole wheat. You get a mixture of carbs and fiber, helping to support the digestive system and energy levels at the same time.
- 2 eggs, fried sunny side up
- 2 slices of whole wheat bread, toasted
- 1 avocado
- 1tsp lime juice
- Salt and black pepper, to taste
- Parsley, for topping
- Peel, pit and mash the avocado in a bowl with the lime, salt, and pepper
- Spread the avocado over the toast and top with your egg, sprinkling the parsley over the top
It’s a quick and easy breakfast to start the day. You’ll fill yourself up until your next meal with ease.
Delicious Breakfast Fajitas
The last meal is one that you may want to leave until a Sunday. Have a lazy morning and filling breakfast for the whole family.
- 1tsp olive oil
- 1 clove of garlic, crushed
- 1 green pepper, chopped
- 2 red peppers, chopped
- 1 yellow onion, sliced
- 1tbsp paprika
- 1/2tbsp garlic powder
- 1tsp cayenne pepper
- Salt, to taste
- 1 lime, halved and divided
- 4-6 eggs scrambled
- 1 avocado, peeled, pitted, and sliced
- 1 cup of salsa
- Heat the oil in a skillet and add the garlic, cooking until fragrant
- Add the peppers and onions, cooking for 5-7 minutes until softened
- Add the paprika, pepper, salt, garlic powder, and the juice from half a lime and combine well
- Reduce the heat to low and cook for 5-7 minutes until all the flavors combine
- In another pan, scramble the eggs
- Place the fajita mixture on a plate and top with the eggs, avocado, and salsa
You can also add some cheese and jalapeno peppers over the top if you’d wish. The benefit of this mixture is the lack of tortilla wrap, cutting down on the carbs. You can also remove the eggs if you want a vegan-friendly breakfast.
A Breakfast Fit for a King
They always say that you should eat breakfast like a king. This is your most important meal of the day. You kickstart your metabolism and get yourself on the right track for the rest of your day. The meals above will offer a range of nutrients, boosting your energy levels and getting your metabolism to work.