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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

                Screen Shot 2014-10-21 at 19.44.43

                  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

                                      Screen Shot 2014-10-21 at 19.47.30

                                        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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                                                      Screen Shot 2014-10-21 at 19.50.16

                                                        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 January 17, 2019

                                                                    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                                                    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                                                                    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                                                                    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                                                                    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                                                                    Why Is It Hard to Live A Peaceful And Happy Life?

                                                                    Our Habitat Has Become Too Technological

                                                                    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                                                                    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                                                                    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                                                                    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                                                                    Too Many People Don’t Want to Unplug

                                                                    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                                                                    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                                                                    Listen carefully:

                                                                    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                                                                    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                                                                    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                                                                    8 Mindfulness Exercises to Start Practicing

                                                                    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                                                                    Are you ready for it? Let’s go!

                                                                    1. Pray Daily

                                                                    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                                                                    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                                                                    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                                                                    Pray. You won’t regret it.[5]

                                                                    2. Pay Attention to Your Inner Thoughts

                                                                    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                                                                    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                                                                    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                                                                    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                                                                    This article can guide you to beat negative thoughts:

                                                                    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                                                                    3. Smile Often

                                                                    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                                                                    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                                                                    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                                                                    The moment that you smile unconsciously, you then know that you are truly happy.

                                                                    4. Organize Your Working Desk

                                                                    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                                                                    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                                                                    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                                                                    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                                                                    5. Celebrate Your Friend’s Victories

                                                                    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                                                                    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                                                                    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                                                                    6. Listen to Your Spouse/Partner

                                                                    God put someone in your life for a reason. You might as well listen to him or her.

                                                                    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                                                                    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                                                                    7. Give Yourself a Break from Technology

                                                                    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                                                                    How do you do that? This is my formula:

                                                                    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                                                                    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                                                                    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                                                                    If you score more than 35, you need to take action immediately.

                                                                    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                                                                    8. Go Exercise

                                                                    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                                                                    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                                                                    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                                                                    12 Benefits of Regular Exercise You Should Know

                                                                    The Bottom Line

                                                                    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                                                                    It is possible to live a happy and peaceful life. It only depends on you.

                                                                    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                                                                    More Resources About Mindfulness

                                                                    Featured photo credit: Lesly Juarez via unsplash.com

                                                                    Reference

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