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Last Updated on December 14, 2020

25 Quick and Healthy Breakfast Ideas to Energize Your Day

25 Quick and Healthy Breakfast Ideas to Energize Your Day

There’s no doubt about it: breakfast is a smart way to get your day off to an energetic start!

Those who skip breakfast usually do so for the same reason: they don’t have time.

But when you see these quick healthy breakfast recipes, you’ll want to make the time! These delicious breakfasts are not only packed with nutritious energy, but they’re ready in minutes – and they’ll keep you powered throughout the day.

So, without further ado, let’s get breakfast ready!

1. Baked Eggs Skillet

Baked eggs

    Packed with protein, this breakfast hits all the right spots! It’s super easy to make and full of healthy fats and minerals, including magnesium, potassium, and calcium. Eggs supply a good dose of protein and polyunsaturated fats, as well. The whole family will be asking you to make this every morning!

    Get the recipe here!

    2. Chia Breakfast Pudding

    Simple Chia Pudding on www.simplebites.net

      Rich in omega-3 fatty acids, protein, and fiber, this is one pudding you won’t want to miss! Best of all, the chia seeds contain up to three times the calcium of a serving of milk. They’re also a fantastic source of mucilage, which helps to keep your digestive system in good order. And this breakfast dish can be made the night before!

      Get the recipe here!

      3. Berry Yogurt Smoothie

      Healthy Protein Packed Berry Yogurt Smoothie | chefsavvy.com #recipe #healthy #fruit #protein #smoothie

        The breakfast you can take anywhere! This smoothie delivers the antioxidant power of berries and the probiotic goodness of yogurt. It has loads of fiber, vitamins and protein – but it’s also gluten-free! You can even use dairy-free yogurt to suit. With only five ingredients, it’s one of the easiest breakfasts in the book.

        Get the recipe here!

        4. Buckwheat Breakfast Muffins

        Buckwheat groat breakfast muffin

          Pseudo-grains such as buckwheat and quinoa are gluten-free and naturally low in carbs. They’re also rich in micronutrients and fiber: everything you need to keep you nourished and satisfied for hours. And what’s easier to eat on the run than a fresh muffin?

          Get the recipe here!

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          5. One-Cup Pancakes

          One-cup pancakes with blueberries

            Eggs, blueberries, yogurt – and a cup! These pancakes are so easy, even kids can make them. This is great because they’re the healthiest pancakes in the book: packed with protein, antioxidants, healthy fats and micronutrients. You don’t even need scales. Best of all, there’s no added sugar!

            Get the recipe here!

            6. Breakfast Cookies

              Who said cookies had to be unhealthy? These wholesome creations are made with fiber-rich oatmeal and fruit, so they’re fantastic for a grab-and-go breakfast or mid-morning snack. You can experiment with substituting the sugar for natural sweeteners, such as xylitol or stevia.

              Get the recipe here!

              7. Banana and Cinnamon Porridge

              Banana & cinnamon porridge

                This porridge is so delicious, you’ll think it was made in a café. But you can whip it up in minutes on your own stove! Bananas are the perfect combination of energy, fiber, and potassium, while cinnamon provides sweetness without sugar – plus powerful antifungal benefits.

                Get the recipe here!

                8. Savory Breakfast Bowl

                Healthy Savory Breakfast Bowl

                  Anything goes with this savory breakfast bowl – and it can be thrown together in five minutes! Prepare the cooked ingredients in advance and you’ve got a plateful of nutrition worth waking up for. Avocado and egg deliver healthy fats and protein, and quinoa is the perfect grain-free energy booster.

                  Get the recipe here!

                  9. Fruit and Cheese

                  Cheese, Fruit and Nut Collection | Gourmet Food Basket by DeLallo

                    So easy it’s almost embarrassing – but you’ll win points for healthiness! This breakfast can be thrown into a bag and eaten on the way to work or school. With fruit, cheese, and a handful of nuts, you’ve got protein, healthy fats, and fiber in seconds. Keep a few ready-made in the fridge so you can reach for them on your way out the door.

                    Get the recipe here!

                    10. Healthy Breakfast Burrito

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                      The great thing about a burrito is that you can modify the ingredients to suit the seasons or your tastes. This particular recipe embraces the protein of eggs, the healthy fats of avocado, and the all-round goodness of spinach – with flavor to boot!

                      Get the recipe here!

                      11. Cucumber-Lox Toast

                      Cucumber-Lox Toast Recipe | MyRecipes

                        A breakfast to keep you going right through to lunchtime! The Greek yogurt will satisfy both your calcium and protein needs, and wholewheat bread will pack a fiber-rich punch. Choose between eggs or salmon for a topping, and you’ve covered nearly every food group!

                        Get the recipe here!

                        12. Nutty Superfood Breakfast Bites

                        Nutty Superfood Breakfast Bites Recipe | Real Simple

                          There’s no surer way to get a dose of superfoods in a bite! With heart-healthy almonds, protein-packed quinoa, and antioxidant-rich goji berries, these little bites can be made in advance and grabbed on your way out the door. You can also experiment with different types of nuts, seeds, and dried fruit.

                          Get the recipe here!

                          13. Butternut Squash Breakfast Hash

                            The perfect breakfast for using up what’s in the fridge! Butternut squash is an excellent low-carb base, but you can add in greens such as zucchini, kale, and anything else on hand. This is a great way to repurpose leftovers for a nutritious breakfast in a flash!

                            Get the recipe here!

                            14. Magical Blender Muffins

                            Magical Blender Muffins | Cooking Light

                              Get creative with your blender and whip up a batch of blender muffins! There’s an endless variety of blender muffin recipes trending on social media right now, which basically means you can’t get them wrong. Let your imagination run wild with combinations of whole grains, eggs, fruits and yogurt. Top with nuts, seeds, or berries – and bake!

                              Get the recipe here!

                              15. Cheesy Spinach Baked Eggs

                                These look tricky, but they’re far from it. They’re ready in a snap, and they’ll get your day off to a protein-filled start! With eggs, spinach, and cheese combined in a neat little ramekin, even the fussiest kids will want to eat their veggies. You can even leave out the cheese if you want them to be dairy-free – the baked eggs alone will still be delicious!

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                                Get the recipe here!

                                16. Coconut Granola

                                Coconut granola

                                  Few granolas are as quick and tasty as this one! With sweetness, flavor, and a crunchy texture, it’s the kind of breakfast you’ll look forward to all week. The fiber keeps you satisfied while the coconut is a fantastic source of good fats, antifungal benefits, and chewy delight. Add fruit and yogurt and you’ve got a quick and healthy breakfast any day of the week.

                                  Get the recipe here!

                                  17. Dark Chocolate Quinoa Breakfast Bowl

                                  Grabbing a bite of our Dark Chocolate Quinoa Breakfast Bowl with fresh berries and banana

                                    Did you know a cup of quinoa contains 8 grams of protein, 5 grams of fiber, and a good dose of iron and magnesium? You can even add chocolate to the mix, and it’ll still be healthy! And that’s exactly what this fantastic breakfast bowl is about: nutritious quinoa, antioxidant-rich cocoa powder, and naturally sweet maple syrup. It requires only 7 ingredients, 30 minutes, and 1 pot to prepare. Win!

                                    Get the recipe here!

                                    18. Cheesy Chaffles

                                    Chaffle - Delish.com

                                      Never had a chaffle? Now’s the time to try them! Chaffles are “cheese waffles” – and while that sounds decadent, they’re actually Keto-friendly and packed with protein! Easy to make and perfect for topping with fresh, seasonal vegetables or heart-healthy avocado. You can even modify the recipe to make them into sandwiches, toasts, or tacos!

                                      Get the recipe here!

                                      19. Southwest Tofu Scramble

                                      Plate filled with breakfast potatoes and Southwest Tofu Scramble

                                        Even meat-eaters will love this! And because just 8 ounces of tofu contains a whopping 20 grams of protein, there’s no better way to start the day! With as many veggies as you can handle (the more brightly-colored, the better) and a simple 5-ingredient sauce, you’ve got flavour and nutrition on a plate.

                                        Get the recipe here!

                                        20. Turkey Sage Breakfast Patties

                                        Turkey and Sage Breakfast Patties

                                          It’s like having burgers for breakfast – but without the bad stuff! These turkey patties are not only delicious, but they provide a healthy serving of lean protein along with the rich antifungal benefits of onions and olive oil. You’ll be supporting your gut flora and maintaining a healthy balance to your microbiome. Cook up a batch and have them ready to grab on the run!

                                          Get the recipe here!

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                                          21. Banana Zucchini Oatmeal Cups

                                          Zucchini Banana Oatmeal Cups…a super easy breakfast on-the-go! #vegan #glutenfree

                                            These gluten-free oatmeal cups are really easy to customize with your own choice of fruit or nuts. But the best part is that you can make a whole bunch of them in advance and store them in your fridge! Just take a few out in the morning for yourself and your family.

                                            Get the recipe here!

                                            22. Savory Oatmeal With Egg

                                            Savory Oatmeal with Cheddar and Fried Egg - perfect breakfast bowl ready in 10 minutes! by Lisa Lin of healthynibblesandbits.com

                                              Can’t decide if you want oatmeal or eggs? Put them together! Yes, savory oatmeal is a thing, and it’s delicious. It’s also super fast and easy to make! Use quick-cooking steel-cut oats for extra fiber and healthy energy. Throw in a few medicinal spices and top with cheese and egg for a perfectly protein-rich and tasty start to the day. You might even be tempted to have it for lunch and dinner!

                                              Get the recipe here!

                                              23. Sun Butter, Banana, and Chia Seed Toast

                                                Toast is the go-to in most households – so how do you make it healthier? Easy – add the protein of chia and the healthy fats of sun butter! This breakfast toast is the ultimate energy-booster, serving up omega-3s, fiber, and potassium on a couple of slices. You can experiment with different types of nut butter and the breads. In fact, you may never again eat toast any other way!

                                                Get the recipe here!

                                                24. Buckwheat Porridge

                                                Buckwheat porridge

                                                  Who said buckwheat had to be savory? This divine combination of buckwheat and oat bran makes for a fast, filling breakfast with loads of flavor. Buckwheat is gluten-free and rich in protein and micronutrients. And it’s not even a grain – it’s pseudocereal called “super-seeds.” Great for the grain-free people in your household!

                                                  Get the recipe here!

                                                  25. Instant Pot Yogurt

                                                    Why buy yogurt when you can make your own? Homemade yogurt is free of added sugars, and you can create all sorts of variations with fruit, nuts, and more! Yogurt is also a fantastic source of healthy probiotics, calcium, and protein. Make a batch and keep it in the fridge for a quick breakfast or anytime snack.

                                                    Get the recipe here!

                                                    Find More Great Breakfast Ideas

                                                    Featured photo credit: Brooke Lark via unsplash.com

                                                    More by this author

                                                    Lisa Richards

                                                    Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

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                                                    Trending in Diet & Nutrition

                                                    1 Intermittent Fasting Weight Loss for Beginners (A How-to Guide) 2 Intermittent Fasting Diet for Beginners (The Complete Guide) 3 10 Quick and Healthy Lunch Ideas That Fit Your Busy Schedule 4 21 Healthy Dinner Recipes to Lose Weight and Gain Muscle Strength 5 9 Meal Planning Apps That Will Help You Eat Healthier

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                                                    Last Updated on April 19, 2021

                                                    Intermittent Fasting Weight Loss for Beginners (A How-to Guide)

                                                    Intermittent Fasting Weight Loss for Beginners (A How-to Guide)

                                                    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

                                                    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

                                                    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement it into your diet and experience the benefits it offers almost immediately.

                                                    What Is Intermittent Fasting?

                                                    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

                                                    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

                                                    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

                                                    Getting Started With Intermittent Fasting

                                                    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

                                                    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

                                                    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

                                                    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8 PM one evening to 12 PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

                                                    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

                                                    Intermittent Fasting Schedules

                                                    There are several different fasting schedules you can choose from when you start an intermittent fasting diet. Here are some of the most popular.

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                                                    The 16/8 Method

                                                    This method of fasting involves fasting every day for 14-16 hours and eating during an 8-10 hour window. Many people who are getting started with intermittent fasting will find this the easiest schedule to keep. You can eat your last meal around 8 PM and not eat again until noon the next day, for example. This sounds simple, as you’re really only skipping breakfast, but you’re actually fasting for 16 hours in this case![2]

                                                    16/8 Method of Intermittent Fasting

                                                      The 5:2 Method

                                                      This fasting method involves eating normally five days each week and restricting calorie intake to 500-600 calories for two (non-consecutive) days. On fasting days, women should eat around 500 calories, and men should eat around 600 calories.

                                                      5:2 Diet for Intermittent Fasting

                                                        Alternate-Day Fasting

                                                        As its name suggests, this type of intermittent fasting involves fasting every other day. As with the 5:2 method, some people find it easier to eat 500-600 calories instead of going on a full fast each fasting day.

                                                        Alternate Day Fasting
                                                          The Warrior Diet

                                                          This type of fasting is considered by many to be the most difficult and follows a 20/4 eating schedule. For most of the day, you limit your food intake to small amounts of fruits and vegetables (low-calorie foods). For four hours each day, you eat large-portioned meals to get in your day’s calories.

                                                          Because of the intense nature of this method, it’s only recommended for those who have been on an intermittent fasting diet for a while and feel comfortable with it.

                                                          The Warrior Diet

                                                            Tips to Make Intermittent Fasting Easier

                                                            1. Drink Plenty of Water

                                                            Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

                                                            2. Take in Caffeine in the Morning and Early Afternoon

                                                            The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge, as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

                                                            3. Avoid Artificially Flavored Drinks

                                                            One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[3] like a drink that contains sugar and causes you to overeat.

                                                            4. Don’t Gorge at Your First Meal

                                                            The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

                                                            To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

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                                                            5. Minimize Processed Carbohydrates and Sugars

                                                            While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

                                                            Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

                                                            You can find some carb sources that will aid your weight loss journey here.

                                                            How Intermittent Fasting Helps You Lose Weight

                                                            Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. After several hours of not eating, your body will use up its sugar stores, which will cause it to start burning fat for energy, a process known as metabolic switching. 

                                                            Mark Mattson, Ph.D., a neuroscientist at Johns Hopkins explains this effect in simple terms:

                                                            “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours…If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”[4]

                                                            Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

                                                            This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[5].

                                                            Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

                                                            Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[6].

                                                            The influence intermittent fasting has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

                                                            Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

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                                                            Chronically elevating your insulin levels like this can also lead to the development of type 2 diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

                                                            One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[7].

                                                            This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fat-burning state. You’ll also find that it gives you more energy throughout the day.

                                                            Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

                                                            Intermittent Fasting Weight Loss FAQs

                                                            Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

                                                            Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

                                                            How Much Weight Will I Lose?

                                                            The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.

                                                            One study published by The American Journal of Clinical Nutrition found that average weight loss on an intermittent fasting diet was around 9lbs after 12 months, and weight loss was most successful in those who strictly adhered to their chosen diet[8].

                                                            Can I Work out While Fasting?

                                                            Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

                                                            If you are a hardcore athlete who often exercises for an hour or more each day, intermittent fasting may not be the best choice for you as this amount of exercise requires fuel to keep you moving and build muscle. However, light to moderate intensity workouts 2 to 4 times a week should work with intermittent fasting.

                                                            The best workouts to do while fasting for weight loss are strength training workouts. This means anything from standard strength training to kettlebell or body weight workouts. Combine these with lighter forms of exercise like walking, jogging, or yoga.

                                                            You could also try this 30-Day Resistance Band Workout Challenge alongside your intermittent fasting diet. It will help you get into an exercise routine while easing into your new eating routine.

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                                                            Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

                                                            Remember, exercising can increase hunger, so try working out in the hour or two right before you are scheduled to break your fast[9]. Your body will be primed for a meal, and your hunger won’t get the best of you.

                                                            Won’t I Lose Muscle When I Fast?

                                                            First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen.

                                                            If you’re trying to build muscle while fasting, you’ll need to ensure you’re getting enough calories, especially through protein, at each meal between fasts.

                                                            Is Fasting Safe?

                                                            As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting diet.

                                                            I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when you aren’t able to be relatively stress-free and rested probably isn’t a good idea.

                                                            Are There Any Supplements I Can Take to Make Fasting Easier?

                                                            As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to make sure your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.I’ve also found taking 10 grams of branched-chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

                                                            For supplements to specifically help with digestion, check out this article.

                                                            The Bottom Line

                                                            Now you know what intermittent fasting is and how it can help you lose weight quickly and safely. If you want to give it a try, find a fasting schedule that fits with your lifestyle, and give it a go.

                                                            More About Intermittent Fasting

                                                            Featured photo credit: Toa Heftiba via unsplash.com

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