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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

                                                  Screen Shot 2014-10-21 at 20.11.34

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

                                                    26. Homemade Granola – Busy But Healthy

                                                    granola

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

                                                      27. Pineapple Ginger Tea – Paleoso

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

                                                        28. Creamed Kale and Eggs – Deliciously Organic

                                                        kale eggs

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

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

                                                          asparagus

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

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

                                                            Screen Shot 2014-10-21 at 20.01.23

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

                                                              31. Bacon & Guacamole Sammies – Nom Nom Paleo

                                                              sammies

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

                                                                32. Crunchy Kale Chips – Paleoso

                                                                kale

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

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

                                                                  Chia Seed Pudding-5

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

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

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                                                                    Last Updated on August 20, 2019

                                                                    How to Control Your Thoughts and Be the Master of Your Mind

                                                                    How to Control Your Thoughts and Be the Master of Your Mind

                                                                    Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                                                    Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                                                    I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                                                    You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                                                    Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                                                    When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                                                    I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                                                    Who Is Thinking My Thoughts?

                                                                    Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                                                    Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                                                    1. The Inner Critic

                                                                    This is your constant abuser who is often a conglomeration of:

                                                                    • Other people’s words; many times your parents.
                                                                    • Thoughts you have created based on your own or other peoples expectations.
                                                                    • Comparing yourself to other people, including those in the media.
                                                                    • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                                                    The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                                                    Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                                                    2. The Worrier

                                                                    This person lives in the future; in the world of “what ifs.”

                                                                    The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                                                    3. The Reactor or Trouble-Maker

                                                                    This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                                                                    This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                                                    The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                                                    4. The Sleep Depriver

                                                                    This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                                                    The Sleep Depriver’s motivation can be:

                                                                    • As a reaction to silence, which he fights against
                                                                    • Taking care of the business you neglected during the day
                                                                    • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                                                    • As listed above for the inner critic and worrier

                                                                    How can you control these squatters?

                                                                    How to Master Your Mind

                                                                    You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                                                    Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                                                    There are two ways to control your thoughts:

                                                                    • Technique A – Interrupt and replace them
                                                                    • Technique B – Eliminate them altogether

                                                                    This second option is what is known as peace of mind!

                                                                    The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                                                    Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                                                    For the Inner Critic

                                                                    When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                                                    You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                                                    For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                                                    You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                                                                    “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                                                    If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                                                    • They rile up the Worrier.
                                                                    • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                                                    • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                                                    • They are a bully and is verbally and emotionally abusive.
                                                                    • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                                                    Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                                                    Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                                                    For the Worrier

                                                                    Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                                                    Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                                                    You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                                                    • Increased heart rate, blood pressure, or surge of adrenaline
                                                                    • Shallow breathing or breathlessness
                                                                    • Muscles tense

                                                                    Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                                                    If you believe in a higher power, this is the time to engage with it. Here is an example:

                                                                    Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                                                    “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                                                    Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                                                    If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                                                    Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                                                    Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                                                                    For example:

                                                                    If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                                                    “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                                                    Change those fearful thoughts when they happen:

                                                                    “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                                                    Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                                                    For the Trouble-Maker, Reactor or Over-Reactor

                                                                    Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                                                    The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                                                    • Increased heart rate and blood pressure; surge of adrenaline
                                                                    • Shallow breathing or breathlessness
                                                                    • Muscles tension

                                                                    I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                                                    Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                                                    Breathe in through your nose:

                                                                    • Feel the air entering your nostrils.
                                                                    • Feel your lungs filling and expanding.
                                                                    • Focus on your belly rising.

                                                                    Breathe out through your nose:

                                                                    • Feel your lungs emptying.
                                                                    • Focus on your belly falling.
                                                                    • Feel the air exiting your nostrils.

                                                                    Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                                                    Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                                                    One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                                                                    Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                                                    For the Sleep Depriver

                                                                    (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                                                    I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                                                    Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                                                    1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                                                    2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                                                    When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                                                    From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                                                    For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                                                    If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                                                    You can also use this technique any time you want to:

                                                                    • Fall back to sleep if you wake up too soon.
                                                                    • Shut down your thinking.
                                                                    • Calm your feelings.
                                                                    • Simply focus on the present moment. 

                                                                    The Bottom Line

                                                                    Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                                                    You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                                                    Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                                                    Featured photo credit: Priscilla Du Preez via unsplash.com

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