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Last Updated on April 28, 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

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                                                    Lisa Richards

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

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                                                    Last Updated on July 10, 2020

                                                    How to Take Control of Your Life with Better Boundaries

                                                    How to Take Control of Your Life with Better Boundaries

                                                    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                                                    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                                                    So, how to take control of your life and stop being pushed around?

                                                    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                                                    What Boundaries Are (And What They’re Not)

                                                    Boundaries are limits

                                                    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                                                    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                                                    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                                                    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                                                    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                                                    How to Establish Boundaries and Take Control of Your Life

                                                    Here are some ways that you can establish boundaries and take control of your life.

                                                    1. Self-Awareness Comes First

                                                    Before you can establish boundaries with others, you first need to understand what your needs are.

                                                    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                                                    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                                                    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                                                    • Where do you need to establish better boundaries?
                                                    • When do you feel disrespected?
                                                    • When do you feel violated, frustrated, or angered by the behavior of others?
                                                    • In what situations do you feel you are being mistreated or taken advantage of?
                                                    • When do you want to be alone?
                                                    • How much space do you need?

                                                    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                                                    2. Clear Communication Is Essential

                                                    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                                                    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                                                    3. Be Specific but Don’t Blame

                                                    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                                                    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                                                    Sample language:

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                                                    • “You may not…yell or raise your voice to me…”
                                                    • “I need…to be treated with respect…”
                                                    • “It’s not okay when…you take things from my desk without asking…”
                                                    • “I won’t…do your work…cover for you anymore…”
                                                    • “It’s not acceptable when…you ridicule or insult me…”
                                                    • “I am uncomfortable when…you use offensive language”
                                                    • “I will no longer be able to…lend you money…”

                                                    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                                                    4. Consequences Are Often Necessary

                                                    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                                                    Follow through. People won’t respect your boundaries if you don’t enforce them.

                                                    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                                                    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                                                    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                                                    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                                                    Final Thoughts

                                                    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                                                    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                                                    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                                                    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                                                    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                                                    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                                                    They will simply become a natural extension of your self-respect.

                                                    Featured photo credit: Thomas Kelley via unsplash.com

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