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Last Updated on December 14, 2020

25 Quick and Healthy Breakfast Ideas to Energize Your Day

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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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                                                    Published on August 24, 2021

                                                    What Is a Whole Food Diet And Does It Really Work?

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                                                    What Is a Whole Food Diet And Does It Really Work?

                                                    I’ve been a dietitian now for a long time (more years than I care to mention), and if there’s one thing I know for sure, it’s that fad diets are best avoided. This is why I’m so pleased that whole food diets are being talked about more and more.

                                                    Rather than a “diet,” I prefer to think of a whole food diet as a way of life. Eating this way is balanced, and it is a great way to support your all-around body health and longevity. Plus, it’s delicious and—in my opinion—not limiting either, which is a massive bonus.

                                                    A well-balanced diet follows some fairly basic principles and, in essence, consists of plenty of the following:

                                                    • Fruit
                                                    • Vegetables
                                                    • Whole grains
                                                    • Lean protein
                                                    • Nuts
                                                    • Water

                                                    This is essentially all a whole food diet is. Unfortunately, there isn’t an accepted definition of the whole food diet, which means that there are some highly restrictive versions around and some involve principles to frame your diet around rather than strict rules.

                                                    Read on to learn more about the whole food diet as a framework for eating rather than a strict rule book of dos and don’ts that restricts your lifestyle.

                                                    What Is a Whole Food Diet?

                                                    By definition, a whole food diet consists of eating foods that are as close to their natural form as possible. It’s easy to get lost in a quagmire of organic, local, or pesticide-free, but a whole food diet is basically food in its most natural form. Obviously, spices can be ground and grains can be hulled, but you get the idea. You eat the whole food rather than what’s left after being refined or processed.

                                                    In other words, it involves a lot of cooking because whole foods do not involve anything processed. That means no premade sauces, dips, or convenience foods like chocolate bars, sweets, or ready-meals. It also includes things like tinned vegetables and white bread.

                                                    Why? Processed and convenience foods are often high in salt, saturated fat, and additives in comparison to anything homemade. Because of this, their toll on your overall health is higher.

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                                                    Can Other Diets Also Be Whole Food Diets?

                                                    Here’s where it gets confusing—yes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

                                                    For example, here are the foods involved in the MIND Diet:[1]

                                                    • Green, leafy vegetables five times a week
                                                    • Five or more different colored fruits and vegetables every day.
                                                    • Berries five times a week
                                                    • Five or more servings of nuts a week
                                                    • Olive oil five times a week
                                                    • Whole grains five times a week
                                                    • Oily fish twice a week or take an algae-based omega-3 supplement
                                                    • Legumes and pulses five times a week
                                                    • White meat/mix of plant-based proteins twice a week
                                                    • Vitamin D supplement
                                                    • Minimally processed foods
                                                    • No more than one glass of wine a day
                                                    • One or two coffee or tea a day max
                                                    • Two liters of water a day

                                                    That’s pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

                                                    Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so it’s important to read labels really carefully. But it’s only some, not all.

                                                    And here’s where it gets woolly. If you don’t need to eliminate certain food groups for whatever reason—ethical, health, religion—then a whole food diet can be great. But if you do exclude certain foods, then it could be beneficial to include certain “processed” foods. This is to make sure that you don’t miss out on vital nutrients to keep you healthy.

                                                    Processed Foods That Are Okay on a Whole Food Diet

                                                    Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

                                                    For example, vitamin B12 (needed for maintaining a healthy nervous system, energy, and mood-regulation), is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians don’t take a B vitamin supplement.[2]

                                                    So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

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                                                    As a rule of thumb, if there are any ingredients that you can’t pronounce, don’t understand, or sound artificial, they probably are best avoided.

                                                    Benefits of a Whole Food Diet

                                                    In a 2014 analysis by Yale University, they concluded that “a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.”[3]

                                                    A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.

                                                    In fact, one review from 2019 stated that “diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally.”[4] This is a big endorsement for a whole food diet.

                                                    Whole Foods and the Gut

                                                    Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional “roughage” reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.

                                                    They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, it’s important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. It’s easier than you think!

                                                    Whole Foods and the Brain

                                                    The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best is—you guessed it—a whole, unprocessed food.

                                                    In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimer’s.[5]

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                                                    Some of the best whole foods for the brain are:[6]

                                                    • Oily fish
                                                    • Nuts
                                                    • Eggs
                                                    • Berries
                                                    • Broccoli
                                                    • Whole grains

                                                    Is It Easy to Follow a Whole Food Diet?

                                                    Once you’ve got your head around having “ingredients” rather than “ready-to-eat” things in your kitchen cupboards, it’s actually very easy. The only issue is the lifestyle and habit changes that come along with it.

                                                    It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you don’t get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.

                                                    Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.

                                                    This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.

                                                    Is a Whole Food Diet Boring?

                                                    Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.

                                                    Here’s my advice if you’re just starting: stock up on coconut milk and canned tomatoes. You’ll use them all the time in sauces.

                                                    Best Hacks for Sticking With a Whole Food Diet

                                                    Here are some tips to help you stick with a whole food diet and develop this lifestyle.

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                                                    1. Practice Batch Cooking

                                                    Especially in the beginning, if you’ve been used to eating more convenience-based or packaged foods, you’re likely to feel like you spend the majority of your life in the kitchen. So, I’d suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, you’ll have enough quantity to last several meals.

                                                    For example, his could be homemade granola. Make it once, and that’s breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.

                                                    I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.

                                                    2. Make Your Own Convenience Foods

                                                    Sticking to a new way of eating can be really difficult, especially for your willpower. So, it’s very important to make it as easy as possible for yourself.

                                                    Pre-chop. Pre-chop. Pre-chop.

                                                    If you’ve got a container of carrot sticks on hand or can happily munch on a few pieces of melon from the fridge, use those—it’s almost easier than grabbing something from a package. This can extend to your other vegetables, too. If you get your veg delivered or buy it from a market, choose a few things to slice after you wash them. That way, if you need a speedy lunch or a lazy dinner, it’ll be ready in minutes.

                                                    Ready to Try a Whole Food Diet?

                                                    If you’re looking to maximize your overall health, well-being, and vitality, I’d absolutely suggest a whole food diet. But, as with everything, it’s important to do what works for you and your own lifestyle.

                                                    Featured photo credit: Louis Hansel – Restaurant Photographer via unsplash.com

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