It has been a common phrase to refer to breakfast as the most important meal of the day, and this makes sense.
When you wake up in the morning after several hours of fasting while you are asleep, your body demands nutrients to kickstart the metabolism process and provide you with energy for the day.
However, in today's busy society, it can be challenging to set a mood and time for preparing a healthy breakfast.
Fortunately, this problem is quite solvable. Here are some healthy and simple breakfast ideas to ensure that you set yourself up for the right start in the morning.
Overnight Oats
Overnight oats are convenient and one of the easy breakfast ideas perfect for those who tend to rush through their morning routine. Take rolled oats, add your preferred milk, whether it is dairy or non-dairy, and leave it in the refrigerator the whole night.
After getting soaked in the milk, the oats swell up and become ready to be eaten by morning. One can add toppings like fresh fruits, chia seeds, nuts, or honey to enhance the taste and quality of the oats.
This breakfast includes fiber, which is best for digestion and keeps one full for a longer period, while the toppings are sources of vitamins, minerals, and fats.
Greek Yogurt Parfait
A Greek yogurt parfait is a very simple, protein-containing breakfast that can be prepared in a few minutes. Greek yogurt, as we know, is enriched with protein, calcium, and probiotics that are beneficial for gut health.
Add other vitamins and antioxidants by layering the yogurt with fresh fruits, such as strawberries, blueberries, or bananas. Finish it off with a topping of crushed granola or nuts to provide a crispy texture and a good portion of good fat as well.
If you want, you can even add honey or maple syrup to the rolls for sweetness enhancement. This parfait is more than just a meal because it is highly satisfying, and its taste can be modified to suit your preferences.
Smoothie Bowl
Smoothie bowls are thicker and more solid than traditional smoothies, representing another perfect way to consume as many nutrients as possible. Blend fruits such as berries, bananas, or mangoes and a small amount of milk or water to create a creamy smoothie.
Place the mixture into a bowl and add some healthy choices like grains, nuts, seeds, coconut, or fruits of your choice on top. One can also add spinach, kale, or protein powders to increase the nutrient values of the smoothie.
Avocado Toast
Today, avocado toast has become a popular breakfast dish that includes avocados, toast, and other foods rich in carbohydrates and healthy fats. First, take a whole grain or sourdough bread slice and warm it up. Blend the avocado into a paste and serve it over the warmed bread.
Afterward, sprinkle it with salt, pepper, and red pepper flakes or drizzle it with lemon juice. Although it is highly savory and contains sufficient protein, one can always garnish it with a poached egg, smoked salmon, or a spoonful of arugula.
The monounsaturated fat that is found in avocados is known to be beneficial to the heart, while potassium and fiber also make this toast a healthy meal that can be taken in the morning as breakfast.
Chia Pudding
Chia pudding is an excellent breakfast meal since it can be prepared before and is rich in omega-3 fatty acids, fiber, and protein. To prepare chia seed pudding, add chia seeds to milk (or any plant-based milk) and allow the mixture to sit for at least half an hour in the fridge, preferably overnight.
That said, the chia seeds will absorb the liquid, hence forming a pudding-like texture. It can be further sweetened with honey or maple syrup and garnished with fruits, nuts, or a spoon of nut butter on top.
This chia pudding is perfect for breakfast since it is not too heavy and is very satisfying and sustaining in the morning.
Egg Muffins
Egg muffins are a tasty and protein-rich meal that can be easily made in advance. Beat eggs with preferred vegetables like spinach, bell peppers, and mushrooms, and add a dash of cheese or herbs.
Pour this into a greased muffin tin and bake until the eggs are set. After they are done baking, allow them to cool down before placing them in the fridge; that way, you can make a quick grab-and-go breakfast.
Egg muffins are keto-friendly due to their low-carb content and are packed with proteins and vitamins from vegetables.
Breakfast Burrito
A breakfast burrito is a full and protein-packed meal that you can take with you with your preferred condiments. Begin by frying a couple of eggs and mixing them with whole-grain or low-carb tortillas.
You can add steamed spinach, sautéed onions or peppers, black beans, avocado, or even a pinch of shredded cheese.
You can roll up the burrito and eat it like that or wrap it in foil and take it with you. This meal is great for breakfast since it contains fiber, healthy fats, and protein that will help you stay full for longer.
Conclusion
Eating a healthy, well-balanced breakfast doesn't have to take a lot of your time, especially if you start the day early.
From this article, it's clear that it's possible to have fast and healthy meals, which would help to give you the necessary energy in the morning.
From a sweet dish like chia pudding to more savory options such as avocado toast, these breakfast options serve to fuel your body without taking up too much time out of your day.
So, the next time you are running late for a meeting, remember that there are plenty of healthy breakfast ideas to satisfy your hunger.
