Getting in a healthy breakfast should be one of the first things on your mind in the morning! I am sure, by now, you know that breaking your fast, after a long nights sleep, is important to get your metabolism up, decrease cortisol levels, and to fight off those unwanted cravings and hunger you have later in the day. Even if you are well aware of this concept, for some people it is still a hard thing to do. Either you are in a hurry or simply not hungry in the morning. Either way, you must find a way to get in the most important meal of the day. You can try several of our recipes on the site OR one of the 10 breakfasts in the 50 Favorite Balanced Recipes.
A few other simple Healthy options are below. Please be sure to jump start your day and metabolism by getting eating something healthy, even if it means you take it on the go. If you don’t eat your breakfast, you are not optimizing your results so be sure to Break your Fast with one of these quick and easy options.
Simply Oatmeal with Egg Whites:
A quick and easy option for a healthy breakfast is to make oatmeal with egg whites. You want to avoid the instant oatmeal that comes in the little packets. These are loaded with sugar so best to stick with instant, regular or steel cut oats. A good rule of thumb to go by is the bigger the flakes, the better. If you have a little extra time, choose “steel cut oats”. This takes about 20-30 minutes to cook but they are very hearty and delicious and have a bit of a nutty, grainy flavor. If not, the good “Old Fashioned” rolled oats by Quaker are second best. The last option is to choose is the “Instant Oats” which are smaller flakes. Always look at the ingredients and make sure it reads “100% whole grain rolled oats” only and avoid any oatmeal with a bunch of sugar added to it. These will be the packets that are labeled “Maple & Brown Sugar” and “Apples & Cinnamon”. These might taste great but you want to avoid them due to the extra sugar that has been added to flavor them.
Directions:
Coat a pan with non-stick spray and heat on medium.
Use 4-6 eggs and separate the egg whites from the yolks.
Pour the egg whites into the pan and cook for 3-5 minutes.
Add 1/2 cup of old fashioned oatmeal into a microwavable safe bowl.
Microwave the oatmeal for 60-90 seconds.
Add the cooked egg whites to the bowl of oatmeal.
Stir everything up and enjoy!
Optional: you can add cinnamon or stevia for extra flavor and flax or chia seeds for healthy fats!
Tip: You an easily prepare your oatmeal and egg whites without cooking the oats and prepare them into one of our famous Protein Pancakes. Either spray a sauté pan and cook them up in the morning OR prepare your oatmeal and egg whites in a bowl the night before and place them in the refrigerator, overnight to thicken and prepare your pancake in the morning.
While Grain Toast with Natural Nut Butter:
Choosing the right bread is very important if you’re goal is to eat a nutrient dense meal. Suggested is Ezekiel bread or Julian Bakery Bread, which is so great is because it is flourless sprouted high fiber grain bread. Sprouting grains and seeds before baking produces living, nutrient rich food. Sprouted grain bread has so many advantages over “enriched” breads. These breads are made from the endosperm of the wheat kernel (the inside portion), which contains primarily carbohydrates and few vitamins and minerals. The milling of grain into white flour requires the removal of the bran and the germ, which are the best parts! This results in the loss of natural fiber, vitamins and minerals. Both Julian Bakery and Ezekiel bread has increased vitamin content and loaded with protein. Because these breads are higher in protein, they can satisfy as your protein source for most people. If you wish to add a little extra protein, a few egg whites or 1/2 a shake would be great options!
As for your healthy fat nut butter topping, be sure it is 100% all natural with absolutely no additional ingredients. Most nut butter brands on the market are loaded with sugar. All you need to do is turn the can around and look at the ingredients. It should just have one main ingredient listed, “peanuts” or “almonds”. A great brand to look for is Laura Scudder all natural peanut butter or even grind your own nuts at your local health food store! Doesn’t get much fresher than that! Put 1 tablespoon of nut butter on each piece of toast and you will have a nutritious protein packed breakfast that you can make in minutes!
Directions:
Place 2 pieces of Ezekiel or Julian bread in the toaster.
Spread 1 tablespoon of all natural peanut butter on the toast.
Enjoy!
Oatmeal with Protein Powder:
One of the most fiber packed and filling healthy breakfast meals you can make in the morning is oatmeal with protein powder. It not only is packed with healthy carbs but when you use a flavored protein powder, you can make a super yummy breakfast! Make sure to use quality oatmeal like organic 100% whole grain rolled oats along with a quality protein powder. One of the best protein powders to use is Better Bodies By Chemistry Show Me the Whey. The chocolate flavor tastes amazing and the strawberry actually has pieces of strawberries in it so it adds to the flavor!
Directions:
Add 1/2 cup of oatmeal into a microwavable safe bowl.
Add 1 scoop of your favorite protein powder to the bowl. (any flavor)
Add 1-2 cups of water to the bowl and mix.
Place bowl into microwave for 60 seconds.
Stir and re-heat if needed.
Enjoy!
Tip: If you prepare this the night before and allow it to sit in the refrigerator, is is ready to go and thickens over night! 🙂
Protein Packed Fruit Smoothie:
One of the staple breakfast foods is the protein fruit smoothie. With so many choices of ingredients, so many ways to prepare a smoothie, and the fact that it is super quick, nutritious and delicious, it is a great option! Its one of the easiest healthy breakfast meals to make. There is no cooking needed! All you need to do is choose a quality protein powder (BBBC Show me the Whey) and some of your favorite fruit and you’re all set. If you want to, you can add some healthy greens, such as kale, or your healthy fats, such as coconut oil, flax or chia seeds or even an avocado! A great protein powder to choose is whey because its a very fast acting protein, that is why Show Me the Whey is Perfect! In the morning, you really want protein to get into your system and working quickly because you want to decrease those high cortisol levels that are elevated after fasting overnight.
For this smoothie recipe, strawberries and blueberries are used, for our fruit but any Fruits work great!
Directions:
Pour 1 cup of non-fat coconut milk and 1 cup of water into a blender. (or 2 cups water without the milk)
Add 1 scoop of Vanilla or Strawberry BBBC Show me the Whey protein powder.
Add 1 cup of sliced strawberries and 1 cup blueberries
Add 1 tablespoon coconut oil
Add 1-2 cups of ice.
Blend on high for 30 seconds and enjoy!
Healthy Protein Bar:
If you’re really in a rush and literally only have a few seconds to grab something, then a high quality protein bar like QUEST or Perfect Foods, which will come in very handy. The key is a good protein bar with protein, high fiber and low sugar. The only bars recommended are Perfect Foods or Quest Bars. So many protein bars on the market today are simply glorified candy bars with a little extra protein in them so beware and read labels! Its actually very difficult nowadays to find a protein bar that has a minimal amount of sugar so when you find one, stick with it!
Veggie Egg White Omelette:
A veggie egg white omelette is a great breakfast choice in the morning if you have a little more time to cook (10-15 minutes). You can choose a variety of different veggies to add to it like spinach, broccoli, mushrooms, onions, and zucchini. Of course any veggies work great!
Tip: To speed up the cooking process, simply spray a bowl with non stick cooking spray and pop your omelet into the microwave, watching closely and storing occasionally. If you want some healthy fats in that meal, add a tablespoon of olive oil to your stir fry pan and then add the veggies.
Directions:
Add 1 tablespoon of extra virgin olive oil OR non stick cooking spray into a stir fry pan.
After the pan is heated, add veggies and cook for 3-5 minutes, until softened.
Pour egg whites onto the pan and cook for 3-5 minutes.
Take your spatula and flip over one side of the egg whites over top of the veggies.
Place the omelette onto your dish and enjoy.
** add a side of High Fiber Whole Grain toast or oatmeal for the healthy carbs
Healthy hole Grain Toast (Julian Bakery or Ezekiel) with Egg Whites and Almond Cheese:
This is another great option for a quick and healthy breakfast that is packed with protein. Choose any variety of Ezekiel or Julian breads, since they are all very nutrient dense and they taste great.
Directions:
Add some cooking spray onto a skillet and heat on a cook top (medium heat).
Pour egg whites into skillet and let the egg whites cook for about 3-5 minutes on low to medium heat. Take 1 oz of almond cheese and cut it in half. Place both pieces of cheese onto one side of egg whites. Let this cook for another 1-2 minutes, letting the cheese melt. Put bread in the toaster and then when ready top off with egg white/cheese mixture.
Hearty Healthy Cereal such as Kashi GoLean Cereal or Brown Rice Puff Cereal:Beware of cereal choices, so many are loaded with sugar and refined flours! Kashi Go Lean and Brown Rice Puff Cereal are great options.
Directions:
Add 2 cups of GoLean cereal to a bowl.
Add 1 cup of unsweetened almond milk in a bowl.
Enjoy.
Tip: For extra protein, make your protein shake and use that as your “milk”.
Non-Fat Greek Yogurt with Fruit:
A perfect breakfast meal in the morning to satisfy your sweet tooth is a bowl of Greek yogurt mixed with fruit. This is a super easy and convenient meal to make which takes about 30 seconds and its packed with protein and tastes delicious! The most important health benefit of yogurt is that it contains a high amount of probiotics, which are bacteria that have a positive affect on the digestive system. It is always recommended to use Organic sources of yogurt.
Directions:
Add 1 cup of non-fat yogurt to a bowl.
Add 1 cup of favorite fruit to the bowl.
Mix and enjoy!
Tip: Great option and for a little extra protein, add 1/2 scoop protein powder to your mix. For extra Carbs, add a touch of oatmeal or your healthy high fiber cereal to your bowl.
Oatmeal with Protein Powder and Pumpkin:
One of the most fiber packed and filling healthy breakfast meals you can make in the morning is oatmeal with protein powder and pumpkin. It not only is packed with healthy carbs but when you add the pumpkin, it adds to the flavor and most of all offers you all the fiber, vitamins and minerals from pure pumpkin! Make sure to use Pure Pumpkin not Pumpkin Pie Filling. The Pumpkin Pie Filling is loaded with added sugar!
Directions:
Add 1/2 cup of oatmeal into a microwavable safe bowl.
Add 1 scoop of your favorite protein powder to the bowl. (any flavor)
Add 1-2 cups of water to the bowl and mix.
Place bowl into microwave for 60 seconds.
Add 1/4-1/2 Pure Pumpkin to bowl, mix and enjoy!
OF COURSE YOU HAVE ALL OF OUR HEALTHY PROTEIN MUFFIN AND PANCAKE OPTIONS TO GIVE A TRY. THESE ARE SUPER CONVENIENT AND EASY TO TAKE ON THE GO. SIMPLY “SEARCH” PROTEIN MUFFINS OR PROTEIN PANCAKES AND FIND YOUR RECIPE TO TRY!
A Network Favorite and MUST TRY are our Famous Almond Coconut Protein Pancakes!
