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33 Quick And Healthy Breakfasts For Busy Mornings

33 Quick And Healthy Breakfasts For Busy Mornings

It’s one thing wanting to eat healthily and browsing the internet for perfectly balanced and tasty recipes to prepare, and a whole other thing to turn your good intentions into reality. In between packing your kids’ lunches and getting yourself ready for work, where are you supposed to find the time to slave over the stove and put together that breakfast you found on Pinterest?

To set yourself and your family up for the day, you need to be able to provide sources of protein, health fats, vitamins, and nutrients. And you need to do it quick. So here are 33 recipes – enough to last you a month – that will enable you to do just that. Enjoy!

1. Egg White Veggie Muffins – Ultimate Paleo Guide

egg white

    You can’t get much quicker than grabbing a muffin or two as you walk out the door. These egg muffins can be cooked in large batches and stored in the fridge for when you need them. Packed with protein and vegetables, this paleo recipe gives your body the nutrients it needs, rather than the stacks of carbs and sugar found in breakfast cereals.

    2. Apple Sandwiches with Almond Butter and Granola – Garnish with Lemon

    Screen Shot 2014-10-21 at 19.38.59

      These apple sandwiches are really quick together and they’re super healthy because of the vitamins, nutrients, and healthy fats they contain. These are particularly great for fussy kids.

      3. Banana Bites – Cave Girl In The City

      Screen Shot 2014-10-21 at 19.43.43

        These banana bites make great morning snacks. Make up a big batch ahead of breakfast time and then simply pop a few in your mouth when you’re in a rush. Vitamins, minerals, and healthy fats. Win!

        4. Eggplant & Eggs – Paleoso

        eggplant

          This dish is a nice twist on plain eggs. One cup of eggplant contains only 33 calories. Eggplant is also full of vitamins, minerals, antioxidants too! This dish only takes a few minutes to put together too.

          5. Green And White Omelette – It’s Time To Burn!

          paleo-breakfast-green-and-white-omlette

            Why not make your regular egg-based breakfasts much healthier by loading up on green veggies? This is a great way to pack in the nutrients right at the start of the day and, who knows, maybe you’ll even be able to convince your kids to give it a go!

            6. Baked Tomato and Egg Cups – A Beautiful Bite

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            Baked tomato

              These baked tomato and egg cups are not only tasty, but cute too. The perfect addition to your healthy morning breakfast (or brunch)!

              7. Broiled Grapefruit – Joy The Baker

              grapefruit

                Starting your day with fruit is a great way to get yourself feeling alert and awake. Grapefruits are a great source of vitamin C, which helps to support your immune system. This would be a good breakfast to have if you’re feeling a bit under the weather or full of cold.

                8. Morning Zing Smoothie – Ultimate Paleo Guide

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                  This recipe is perfect for you if you’re not an early bird and you need something zingy to wake you up in the morning. Simply throw the ingredients into a blender and glug it down. You’ll soon be ready for the day ahead.

                  9. 3 Ingredient Simple Protein Pancake – PaleOMG

                  pancakes

                    Protein is great, not only because it helps you to grow and heal, but because it keeps you feeling fuller for longer. These protein-filled pancakes are really simple to make because they only contain three ingredients.

                    10. Holiday Lara Bar – Civilized Caveman Cooking

                    lara

                      These bars contain nuts and spices, both of which come with multiple health benefits. Nuts are great sources of health fat and you can prepare these bars ahead of time and just grab one from the fridge in the morning.

                      11. Polenta – The Kitchn

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                        Polenta tastes nutty and creamy and it’s a pleasant alternative to oatmeal. Using a microwave, it takes just five minutes to prepare.

                        12. Paleo Breakfast Burrito – Spoonful of Sugar Free

                        Screen Shot 2014-10-21 at 19.46.35

                          What better way to eat your vegetables than to wrap them in meat? These burritos are quick to put together but, if you’re really short on time in the mornings, you could prepare a batch the night before, and just grab them out of the fridge as you head out the door.

                          13. Spicy Salsa Stuffed Avocado – Wheat Belly Blog

                          stuffed avocado

                            Avocados are great sources of healthy fat and, combined with a salsa made of tomato, onion, and fresh cilantro, they make a tasty breakfast snack. This breakfast is quick to make and easy to transport.

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                            14. Breakfast Bombs – Healthy Blender Recipes

                            breakfast bombs

                              These breakfast bombs look so good you almost won’t want to eat them! They’re full of healthy goodness too because of all the nuts, seeds, and berries they contain.

                              15. Strawberry Fruit Salad – Rawmazing

                              strawberry-salad1

                                Salads are quick and healthy meals to put together and you can either whip one together in the morning or make up a huge one at the weekend and dip into it throughout the week. This salad is particularly tasty because it contains strawberries.

                                16. Almond Chia Pudding – Healthy Blender Recipes

                                chia pudding

                                  This breakfast pudding contains lots of natural ingredients, including almond milk, maple syrup, and chia seeds. Chia seeds are loaded with nutrients and they’re low-calorie too.

                                  17.  Paleo Apple Muffins – Paleo Breakfast

                                  Apple Muffins 2

                                    Muffins make a great on-the-go breakfast option. These moist and tasty apple muffins are no exception. These quick and easy muffins can be made over the weekend and eaten all week long! The coconut flour gives them a fluffy consistency while the eggs pack enough protein to keep you full and satisfied. The apple and honey add just enough sweetness that you think you are cheating!

                                    18. Poached Eggs w/Tomato, Avocado & Basil – Milk Free Mom

                                    Poached-Eggs-with-Heirloom-Tomatoes-Avocado-

                                      Avocados are full of health fats and, contrary to popular opinion, fat is essential for good health. Without fat in your diet, your body won’t be able to absorb all the nutrients you consume, so chowing down on fruit and vegetables won’t do you much good unless you get some fat in there too. This simple recipe makes it easy to do just that.

                                      19. Berries and Cream – Against All Grain

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                                        The is one of the simplest and healthiest breakfasts around. Berries contain vitamin K, vitamin C, fiber, manganese and other antioxidants. Coconut cream contains fiber, B vitamins, vitamin C, vitamin E, and lots of essential minerals.

                                        20. Kale Cubes – Lexie’s Kitchen & Living

                                        Screen Shot 2014-10-21 at 19.48.26

                                          Everyone knows that kale is a superfood. It’s the plant that provides the most nutrition per calorie and it’s packed with powerful phytochemicals, calcium, iron, and vitamins A, C, and K. And now it’s even easier to eat lots of it! Simply prepare these cubes the night before you need them and then pop a few out in the morning.

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                                          21. Herb Power Smoothie – Ultimate Paleo Guide

                                          Screen Shot 2014-10-21 at 19.49.18

                                            This is a delightful concoction is full of healthy greens and mango. The cilantro helps to stabilize blood sugar levels and the kale and spinach provide loads of healthy nutrients to help you get your day off to a good start. So tasty. So paleo. So much yum.

                                            22. Baked Peanut Butter + Chocolate Banana Boats – Everyday Maven

                                            boats

                                              Nut butters are full of healthy fats and bananas contain potassium, so, if you can spare the fifteen minutes this recipe requires, you’ll have a delicious, healthy, and warm breakfast.

                                              23. Sautéed Banana Oatmeal – A Nutritionist Eats

                                              banana oatmeal

                                                This recipe makes a delicious twist on plain old oatmeal and the banana asks a nice load of vitamins and nutrients to the meal too. No Monday morning can be a bad Monday morning if you’ve got a bowl of this in front of you.

                                                24. Gourmet Trail Mix – Chow

                                                Screen Shot 2014-10-21 at 20.04.36

                                                  Trail mixes are really easy to put together and nuts are great sources of healthy fats. Be careful, however, not to overdo it, as nuts are very high in calories.

                                                  25. Deviled Eggs – Lauren Conrad

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                                                    Eggs make great breakfast snacks because they’re quick to make and full of protein. But don’t stick to plain old boiled eggs. Switch it up and cook them different ways to add variety into your diet.

                                                    26. Homemade Granola – Busy But Healthy

                                                    granola

                                                      Granola is a great and quick breakfast, though you’ll have to make this up ahead of time. Make up a huge batch and you’ll always have plenty on hand, so the mornings won’t have to be such a rush.

                                                      27. Pineapple Ginger Tea – Paleoso

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                                                        If you’re not one for big breakfasts, this tea will do the trick. Ginger comes with a ton of health benefits, and it’s known to help relieve nausea, so it’s good for troubled stomachs. If you still need a fix – grab some more paleo breakfast recipes here.

                                                        28. Creamed Kale and Eggs – Deliciously Organic

                                                        kale eggs

                                                          This quick breakfast contains healthy fat in the form of ghee or grass-fed butter and veggies in the form of leeks and kale. It’s a filling breakfast and, because it contains protein, it’ll keep you feeling full all morning.

                                                          29. Broiled Prosciutto-Wrapped Asparagus Spears – Nom Nom Paleo

                                                          asparagus

                                                            These spears are lovely and warm, so they’re great for cold winter starts. When eaten regularly, asparagus is believed to have cancer-fighting properties, so this would be a good breakfast to turn into a routine meal.

                                                            30. Watermelon & Radish Salad With Lemon Vinaigrette – Mind Body Green

                                                            Screen Shot 2014-10-21 at 20.01.23

                                                              Salads are quick to put together and this one is packed with nutrients and natural diuretics. It’s low-calorie and tastes delicious.

                                                              31. Bacon & Guacamole Sammies – Nom Nom Paleo

                                                              sammies

                                                                These sammies are a real treat. Avocado is full of healthy fats and bacon brings the protein in this morning snack. The crunchiness of the bacon and the creaminess of the avocado make this breakfast a winner.

                                                                32. Crunchy Kale Chips – Paleoso

                                                                kale

                                                                  For a really quick breakfast that’s packed full of nutrients, make up a batch of kale chips and then grab a handful as you get ready in the morning. A quick & easy paleo snack.

                                                                  33.  Vanilla Chia Seed Pudding with Blackberry and Mango – Paleo Breakfast

                                                                  Chia Seed Pudding-5

                                                                    This simple breakfast is filling, healthy and delicious. You can try adding different toppings, like bananas, cinnamon, strawberries, or nuts. Alternatively, you can try topping your pudding with avocado or pistachios for a savory taste.  What’s easier than reaching in the refrigerator in the morning and dishing out some breakfast pudding? This will be a recipe you come back to often.

                                                                    Featured photo credit: Egg White Veggie Muffins – Ultimate Paleo Guide via ultimatepaleoguide.com

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                                                                    Last Updated on May 22, 2019

                                                                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                                                                    10 Simple Morning Exercises That Will Make You Feel Great All Day

                                                                    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                                                                    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                                                                    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                                                                    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                                                                    1. Cat Camel Stretch

                                                                    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                                                                    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                                                                    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                                                                    Here’s a video to guide you through:

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                                                                    2. Go for a Walk or a Run

                                                                    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                                                                    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                                                                    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                                                                    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                                                                    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                                                                    3. Jumping Jacks

                                                                    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                                                                    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                                                                    4. Abductor Side Lifts

                                                                    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                                                                    Do about 10 to 15 raises for each side like this:

                                                                    5. Balancing Table Pose

                                                                    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                                                                    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                                                                    ablab

                                                                      6. Leg Squats

                                                                      Not just legs are involved but also hips and knees.

                                                                      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                                                      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                                                      7. Push Ups

                                                                      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                                                      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                                                      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                                                      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                                                      8. Bicycle Crunches

                                                                      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                                                      Watch the video to see how this is done correctly:

                                                                      9. Lunges

                                                                      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                                                      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                                                      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                                                      10. Bicep Curls

                                                                      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                                                      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                                                      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                                                      Here’re some important notes before you start doing this exercise:

                                                                      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                                                      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                                                      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                                                      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                                                      More Articles About Exercises for Beginners

                                                                      Featured photo credit: Unsplash via unsplash.com

                                                                      Reference

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