Keeping a good balance when it comes to eating means having a proper healthy breakfast, lunch and dinner and some snacks in between. The title of this articles calls breakfast as the most important meal of the day just to draw your attention to the fact that you most probably skip it. When you wake up, maybe very late after a lot of snoozing, you might not feel hungry. Maybe you just grab a coffee and then close to lunch you feel so hungry that you can’t wait to have it and you end up eating more than you actually need.
Besides forgetting about it or choosing to skip it for various reasons, a healthy breakfast is the most important meal of the day because it refuels your body, giving it energy to start the day fresh and fully prepared with the nutrients needed. No matter how justified are you reasons, skipping breakfast is just not a good idea.
A reason why most of us skip breakfast is the lack of time and being in a hurry in the morning. Well, having a healthy breakfast doesn’t need to be something that takes a lot of time! I have jotted down below a few ideas of healthy breakfasts that can be done in less than 2 minutes every morning!
To make life even easier for you, follow my Instagram account – I am posting there every day ideas for healthy breakfasts, lunches, dinners and snacks for the day. If you lack ideas or want to follow a balanced, healthy eating routine, you can go there and get your inspiration.
What an healthy breakfast should be consistent on
To start the day properly there are a few food nutrients good to eat at breakfast. It’s important to have a healthy breakfast so that you can start the day with full energy and take advantage of everything you go through. These nutrients are:
- Fiber: there are a few very healthy and rich in fiber options for breakfast, such as whole-grain foods (oatmeal, whole-grain cereals or whole-grain breads), fruits (apple, oranges, nuts), vegetables and peanut butter. Always choose whole fruits and vegetables over juiced ones as they are much richer in fiber
- Protein – helps you feel full for longer, while the protein helps your cells grow. On average, men need 56 g per day and women 46 g. And a good part of this can be taken during breakfast. You can have milk (up to 3% fat) or eggs; try to limit or avoid beacon and sausages as they are not a healthy choice
- Vitamins and minerals: vitamin B (whole-grain), potassium (banana) and calcium (yogurt, milk and cheese)
Ideas for a healthy breakfast
Here are a few suggestions of what a healthy breakfast can be, ideas that take less than 5 minutes to prepare – you can easily make them in the morning for an energy boost for the whole day!
Whole-grain cereals, with seeds, fruits and yogurt
A fast, delicious and every day different breakfast can be a bowl of:
- 20 grams of whole-grain cereals (I use a mix of oats, rye and barley)
- 10 grams of seeds (pumpkin, chia, flax-seed)
- Simple yogurt (up to 3% fat)
- And I add any fruit I have at home (1 fruit or a handful) – depending also on the season and what I am in the mood for; can be also a mixture: apple, banana, pomegranate, raisins, strawberries etc.
It’s also a complete one – contains fiber, protein and the vitamins needed for the day.
I’ve recently discovered it and it instantly became my favorite breakfast!
To do this you need the following
- 40 grams oats
- Milk to cover the oats in a pot (you can use 1/2 milk and 1/2 water if you like)
- Half a teaspoon of salt
Put them all in a pot and have them boil for 2-3 minutes. Once finished, mixed it with your favorite fruits and some seeds and you’re good to go! For a different flavor every day, use cinnamon, vanilla, and different fruits. If you like it a little sweeter, add a banana in the pot while boiling the porridge. A complete, fast and easy to make healthy breakfast! And it can be different every day!
Eggs on toast
I recommend either using a Teflon frying pan (or a pan where you don’t need to use oil for frying) or use a normal frying pan with a little coconut oil (or olive oil) for frying.
You need for this:
- 2 eggs
- 2 small slices of whole grains bread
- Salt and pepper to add taste
- (optional) coconut oil / olive oil
Heat the pan and crack the eggs carefully one by one. Cook them for 2-3 minutes at low heat, while using a covering to keep the heat inside the frying pan. In the meantime, put the slices of bread into the toaster.
When the eggs whites are firm, you can remove the eggs with a spatula and place them on the toasted bread. You can add some vegetable next to it if you want and there you go, fast and tasty! Personally, I like adding a little curry on the hot eggs for a special flavor I really love.
On my Instagram account you’ll be able to see every day a breakfast proposal that uses the above main recipes – so that you don’t blame lack of inspiration in order to eat every day a healthy breakfast!