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30 Breakfast Ideas To Keep You Energized All Morning

30 Breakfast Ideas To Keep You Energized All Morning

Start your day off right with a breakfast that not only fills you up, but gives you the energy to get through the morning.

Southwest Egg Scramble

    1. Southwest Egg Scramble

    Eggs are packed with protein, making them an egg-cellent breakfast option to keep you full ‘til lunch. Try adding a little salsa, avocado, and hot sauce for a southwest take on scrambled eggs.

    Breakfast Fruit Wrap

      2. Peanut Butter & Fruit Breakfast Wrap

      Breakfast wraps are quick and easy, making them perfect for days when you’re running behind. Slather peanut butter on a whole wheat tortilla or flax wrap and then pile on the fruit — strawberries, raspberries, bananas, apples, and blueberries are all great choices. You could also sub the peanut butter for greek yogurt for variety and extra protein.

      Citrus Green Smoothie

        3. Citrus Green Smoothie

        Drink your breakfast with this energy-bursting citrus green smoothie. Made with leafy green spinach, an energy-producing vegetable, grapefruit and oranges, you’ll get plenty of morning zest and calcium.

        Quinoa Breakfast Bowl

          4. Maple Pecan Quinoa Bowl

          If you like oatmeal, you’re gonna love this spin on a breakfast classic. The Maple Pecan Quinoa Bowl is full of complex carbohydrates, which digest slowly to keep you full longer. It’s also a great breakfast for those chilly autumn mornings, warming you up and preparing you for the day.

          Waffles & Fruit

            5. Peanut Butter & Fruit Waffles

            Waffles are a popular breakfast option, especially when they are easily prepared in a toaster. Instead of adding syrup and butter to your waffles, try adding peanut butter (or Nutella!) and fruit for a healthier and energy-boosting alternative.

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            Oatmeal with Fruit

              6. Oatmeal with Fruit & Nuts

              While oatmeal may seem like a plain and boring breakfast choice, its ability to keep you full has long been proven. Add some fruit, granola, and some nuts to jazz up your oatmeal, giving you even more energy to last all morning.

              Breakfast Burrito

                7. Breakfast Burrito

                Want to get the long-lasting benefits of scrambled eggs, bacon, tomatoes, chives and cheese, but don’t have time for a sit-down breakfast? Wrap up this fiber- and protein-rich breakfast in a whole wheat or flax tortilla or and take it on the go!

                Cereal Sundae

                  8. Cereal Sundae

                  Cereal is a quick and easy way to get a great start to your day. Make your favorite cereal a dessert by using lemon or vanilla greek yogurt to boost fiber and protein. Then, add your toppings, like fruit and granola.

                  Oatmeal Casserole

                    9. Oatmeal Casseroles

                    Looking for a new way to enjoy oatmeal? This delicious oatmeal casserole is a healthy way to get your fiber-filled oats. And, the cool thing about casseroles is that if you make it on Sunday, you’ll have breakfast ready to go all week.

                    Breakfast Quesadilla

                      10. Egg, Cheese, and Ham Quesadillas

                      Quesadillas aren’t just for lunch and dinner anymore. They’re perfect for breakfast too, especially when filled with eggs, cheese, ham, spinach, mushrooms, and other omelette-friendly ingredients.

                      Peanut Butter Quesadilla

                        11. Peanut Butter Banana Quesadillas

                        If you’re not an omelette fan, you can also make your breakfast quesadillas with peanut butter and bananas. Or with any other fruit you like.

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                        Berry Breakfast Smoothie

                          12. Berry Oat Breakfast Smoothie

                          This breakfast smoothie is berry good, combining energy-packed fruits and oats to sustain you throughout the morning.

                          Healthy Breakfast Casserole

                            13. Breakfast Casserole

                            Another easy breakfast casserole is this egg, hashbrown, and sausage dish. You can’t go wrong when combining these breakfast faves — and it’s easy to heat up and go in the morning.

                            PB-and-J-Yogurt-Parfait

                              14. PB&J Parfait

                              This PB&J Parfait is yummy and healthy, combining berries, oats, and greek yogurt to keep you full and fuelled up until lunch.

                              Apple Greek Yogurt Pancakes

                                15. Apple Vanilla Greek Yogurt Pancakes

                                Get ready to attack the day when you have Apple Vanilla Greek Yogurt Pancakes for breakfast. These protein-filled stacks will prepare you for the busiest of mornings, allowing you to stay focused and on-task.

                                Egg Bagel Sandwich

                                  16. Bagel Sandwich

                                  Up your breakfast game by turning your next bagel into a power packed morning treat. Add eggs, avocados, tomatoes, and spinach, like in this recipe, to boost your morning productivity.

                                  Fancy Toasts

                                    17. Fancy Toast

                                    Add energizing superfoods, like greek yogurt, blueberries, strawberries, and cinnamon, to your toast for a healthy jumpstart to your day.

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                                    Breakfast BLT

                                      18. Breakfast BLT

                                      If you love BLT’s, you’re gonna love this breakfast version. The addition of egg and avocado will help you step up your morning routine, while the traditional bacon, lettuce, and tomato will satisfy your tastebuds.

                                      Cantaloupe Bowl with Fruit

                                        19. Cantaloupe Yogurt Bowl

                                        Fruit, besides being delicious, gives the body power. And, when combined with greek yogurt, it becomes a breakfast super meal.

                                        Breakfast Pizza

                                          20. Breakfast Fruit Pizza

                                          What could be better than pizza for breakfast? Especially when this pizza raises your energy level and tastes yummy.

                                          Blueberry Banana Oatmeal

                                            21. Blueberry Banana Nut Oatmeal

                                            Incorporate more wholesome grains and oats into your diet with Blueberry Banana Nut Oatmeal. This dish is not only heart healthy, but will sustain you all morning.

                                            Banana Almond Smoothie

                                              22. Banana Almond Smoothie

                                              Jumpstart your morning with this Banana Almond Smoothie. It’s a smoothie-shake hybrid made with greek yogurt, bananas, and vanilla almond milk, blended together to kickstart your day.

                                              Pumpkin Muffins

                                                23. Pumpkin Muffins

                                                Fall is the perfect time to make these scrumptious pumpkin muffins. Make them on a Sunday and you’ll have a healthy, energy boosting breakfast every day throughout the week.

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                                                Crustless Quiche

                                                  24. Crustless Quiche

                                                  This crustless pastry dish is light and airy, leaving you feeling ready to take on the day.

                                                  Breakfast Biscuits

                                                    25. Egg & Cheese Sandwiches/Biscuits

                                                    Don’t spend money on egg and cheese sandwiches/biscuits when you can make your own! Plus, these DIY breakfast biscuits are healthier and more filling.

                                                    Avocado Egg Toast

                                                      26. Avocado & Egg Flatbread

                                                      Filled with protein and healthy fats, an avocado and egg flatbread is guaranteed to keep you full and energized until it’s time for lunch.

                                                      Spinach Ham Cheese Roll Up

                                                        27. Spinach and Ham Omelette Roll Up

                                                        Roll up your spinach and ham omelette in a flax wrap or whole wheat tortilla and take it on the go!

                                                        Mediterranean Breakfast Tostada

                                                          28. Mediterranean Breakfast Tostadas

                                                          This flavorful, greek-inspired tostada will put a pep in your step, giving you the boost you need to accomplish your morning goals.

                                                          Breakfast Stuffed Sweet Potatoes

                                                            29. Breakfast Stuffed Sweet Potatoes

                                                            Stuff a sweet potato with eggs, bacon, cheese, and various veggies for a delicious and filling breakfast.

                                                            Apple Banana Oatmeal Muffins

                                                              30. Apple Banana Oatmeal Muffins

                                                              Boost your morning and your productivity with these healthy, low fat, and satisfying Apple Banana Oatmeal Muffins.

                                                              Featured photo credit: img_1607 / with wind via flickr.com

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                                                              Last Updated on September 18, 2020

                                                              7 Simple Rules to Live by to Get in Shape in Two Weeks

                                                              7 Simple Rules to Live by to Get in Shape in Two Weeks

                                                              Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                                              Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                                              1. Exercise Daily

                                                              It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                                              If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                                              Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                                              If you’re a morning person, check out these morning exercises that will start your day off right.

                                                              2. Duration Doesn’t Substitute for Intensity

                                                              Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                                              One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                                              This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                                              3. Acknowledge Your Limits

                                                              Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                                              Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                                              Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                                              4. Eat Healthy, Not Just Food That Looks Healthy

                                                              Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                                              The basic nutritional advice includes:

                                                              • Eat unprocessed foods
                                                              • Eat more veggies
                                                              • Use meat as a side dish, not a main course
                                                              • Eat whole grains, not refined grains[3]

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                                                              Eat whole grains when you want to learn how to get in shape.

                                                                5. Watch Out for Travel

                                                                Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                                                This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                                                If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                                                6. Start Slow

                                                                Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                                                If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                                                7. Be Careful When Choosing a Workout Partner

                                                                Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                                                My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                                                If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                                                I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                                                Final Thoughts

                                                                Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                                                Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                                                                More Tips on Getting in Shape

                                                                Featured photo credit: Alexander Redl via unsplash.com

                                                                Reference

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