Breakfast is regarded as the most important meal of the day, and rightly so! After all, it kickstarts your day and starts fuelling you for the tasks that lie ahead, but you can’t just eat any thing for breakfast – last night’s leftover pizza or coffee and a plain biscuit won’t get you off to the best possible start.
As with all of your main daily meals, there should be some kind of lean protein for body repair, some healthy fats for brain and general body health, and some carbohydrate to give you energy. Your first meal of the day should also include fibre for digestive health, not to mention it should be something you actually want to eat! We’re taking the guesswork out of it for you; here are some great ideas for quick and healthy breakfasts.
Super quick smoothie
For a breakfast you can put together in minutes, whip together a quick smoothie. If you have a protein shaker and you’re super strapped for time, you can just blend your ingredients, pour into your shaker and drink it on the way to work.
Our fave is a Blueberry Banana Protein Smoothie. Simply blend together a few ice cubes, a tablespoon of rolled oats, a handful of blueberries, one small banana, two scoops of vanilla protein powder and one cup of trim milk. To include healthy fats into your smoothie, also blend in one teaspoon of LSA or coconut oil.
Cereal or muesli
Find a cereal or muesli that you really love. For healthy options, read the nutritional information on the packet and try to pick one that is high in fibre (6g or more in every 100g), low in sugar (less than 15g in every 100g, or less than 25g if it contains dried fruit) and preferably contains whole grains. For gluten free options, look at corn or rice-based cereals. Check the serving size to ensure you’re eating the right amount, as many people buy healthier breakfast cereals and muesli but end up eating too much of them.
Top with Greek yoghurt and rather than just cutting a banana over the top, choose some of your favourite fruits to create your own special fruit salad which will make it more exciting to eat. We like using nectarines, apples and blueberries!
Opt for whole grain toast to ensure you get plenty of fibre and top with your favourite toast spread such as peanut butter or honey. Fruit toast is also a great option; top with ricotta or cottage cheese for a delicious morning pick-me-up.
Eggs go great with veges, so opting for eggs is a good opportunity to get in your first ‘5+ a day’ serving. Poached or scrambled eggs on whole grain toast with grilled smoked salmon, tomatoes and mushrooms make a tasty hot breakfast, or for something more special, make an omelette. In a bowl combine 2 eggs, a teaspoon of your favourite herbs (such as basil and oregano), a handful of seasonal greens, a little pepper, a dash of milk and quarter of a red onion (finely sliced and pre-cooked). Pour into a frying pan prepped with one teaspoon of oil, and top with sliced tomato and smoked chicken or salmon. Cook until the eggs start to set, then serve hot.
Do you have any more good ideas for quick and healthy breakfasts? Let us know and comment below!
Image / FreeDigitalPhotos.net -joephotostudio