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Quick And Easy: 10 Healthy Breakfasts That Are Better Than Cereal

Quick And Easy: 10 Healthy Breakfasts That Are Better Than Cereal

Do you desperately want a healthier start to your day, but are too tired and busy to even think about putting together a fancy, nutritious breakfast in the morning? You may have a demanding job, a heavy course load, several kids, or perhaps you’d just rather spend your morning time doing anything other than preparing food. It’s tempting to reach for a bowl of cereal to satisfy your hunger, but most of them are high in sugar and fat, leaving you prone to blood sugar crashes mid-morning and feelings of ravenous hunger by lunchtime. Instead, try these 10 ideas for a better breakfast. Some of them can be made ahead, and most take just 10-20 minutes to prepare.

1. Omelette

Omelette

    Photo Credit: Michael Phams/Flickr

    Health Benefits: Eggs are packed with protein that will help keep you satisfied until it’s time for your next meal. Add in some vegetables for vitamins, minerals, and fiber.

    Make It: Heat two tablespoons of olive oil in a skillet. Pour two beaten eggs into the pan and cook on a medium heat until the eggs are set. In a separate pan, gently fry some mushrooms, spinach, and tomatoes for the filling. Place it in the center of the omelette, fold over, and serve.

    2. Green Smoothie

    Green Smoothies

      Photo Credit: Heather Hammond/Flickr

      Health Benefits: Green smoothies are high in fiber, vitamins, and minerals. This recipe is delivers an iron boost from the spinach, which helps maintain your energy levels.

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      Make It: Grab 1 1/2 cups spinach, a few ice cubes, 1 small banana, 1 orange, and 1/4 cup coconut water and combine in a blender until smooth. For a protein boost, add a spoonful of seeds or protein powder.

      3. Fruit Salad

      Fruit Salad

        Photo Credit: Pixabay

        Health Benefits: If you have only a light appetite in the morning, stick with a classic fruit salad for a gentle start to the day. Use a variety of fruits for the best possible range of nutrients. For example, you can include bananas for potassium, kiwi for vitamin C, pomegranate for folate and vitamin K, and grapefruit for heart-friendly choline. Eating whole fruits rather than just drinking the juice is a great way to fit more fiber into your diet.

        Make It: Chop or dice at least three different fruits and mix together for a refreshing and healthy breakfast.

        4. Protein Bars

        Cranberry Protein Bar

          Photo Credit: Joanna Alderson/Flickr

          Health Benefits: An easy and tasty way to raise your protein intake, these bars will give you a steady release of energy throughout the morning. The nuts and seeds provide fibre, and dried fruits add sweetness without too many calories.

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          Make It: Make these in advance and they will last in an airtight container for at least one week. Alternatively, you can freeze them until needed. Take 1 1/2 cups almond meal, 1/2 cup coconut flour, 1/2 cup protein powder, 1/2 cup unsweetened shredded coconut, 1/2 cup dried cranberries, 1/4 cup of melted butter, 3 eggs, and 1/4 cup of honey and mix together. Bake at 350F in a 8″ x 8″ dish for 25-35 minutes. Cut into ten bars and allow to cool.

          5. Pita Breads

          Pitta

            Photo Credit: Ewan Munro/Flickr

            Health Benefits: Wholemeal pita breads are high in fiber, which is vital for maintaining stable blood sugar and intestinal health. Together with a combination of protein and vegetables, this is a perfect quick breakfast.

            Make It: Pick your preferred filling and start stuffing or dipping! Try lean ham and spinach, scrambled egg and mushroom, hummus and salsa, or chicken and avocado. For a high-protein vegan option, try tomato and lightly fried tofu, seasoned with salt and pepper.

            6. Frittata

            Frittata

              Photo Credit: Rool Paap/Flickr

              Health Benefits: Combining potato with egg, a frittata makes a more filling alternative to an omelette, so is a good option for those hectic mornings when you need something substantial to keep you going. The carbohydrates in the potatoes will also raise your energy levels.

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              Make It: This easy recipe takes under 20 minutes, or you can make it the night before and keep it in the fridge. Take 4 potatoes (cubed), 1 cup of diced onion, 6 eggs, some oil, and seasonings of your choice. To make a basic frittata, first heat a generous splash of olive oil in a non-stick pan until hot. Next, cook the potatoes until they start to fall apart. Add the onion and cook the mixture until it is soft. Meanwhile, beat the eggs together in a bowl. Mix this with the onion and potato mix. Add more oil to the pan and tip everything back in, cooking until golden brown and firm on both sides. You may have to flip the frittata a couple of times to ensure it is cooked evenly. Add in mushrooms, tomatoes, spinach, or any other vegetable you prefer.

              7. Oatmeal

              Oatmeal

                Photo Credit: Publicdomainpibtures.net

                Health Benefits: Low in sugar and tremendously filling, oatmeal is the perfect cold cereal replacement for cold winter mornings (or for any other time of the year). Increase the protein by adding nuts and seeds, and for an even greater health boost, add some fresh fruit.

                Make It: Top your oatmeal with a range of nuts and seeds. Consider making your own concoction and storing it in the cupboard so that all you have to do is make your oatmeal, sprinkle a handful of your own mix over the top, and get ready to enjoy breakfast! Try a hemp seed, flaxseed, linseed, brazil nut, hazelnut, and walnut mix to raise your Omega-3 levels, which may help in overcoming low mood.

                8. Breakfast Banana Split

                Banana Split

                  Photo Credit: Paul Martin/Flickr

                  Health Benefits: Have you ever wished you could have dessert for breakfast? You can! Load up on vitamins, minerals, and proteins by making over the traditional banana split in a breakfast-friendly fashion.

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                  Make It: Cut a banana in half and put on a plate. Now you’re going to make some clever, healthy substitutions. Instead of ice cream, add a couple of spoonfuls of cottage cheese. Instead of sugary sauces, use a little honey or agave nectar. Top with flaked and chopped nuts and a sprinkling of cocoa powder.

                  9. Yogurt With Extras

                  Yogurt

                    Photo Credit: Pixabay

                    Health Benefits: Along with its high protein content, natural yogurt is an excellent food for promoting gut health as it contains natural probiotics that help keep your digestive system in balance.

                    Make It: Start with a natural yogurt base and add a mixture of nuts, seeds, and fruit (either fresh or dried). If you feel the need for a sweetener, try using a teaspoon of honey or agave nectar instead of regular sugar.

                    10. Low Sugar Granola Bars

                    Granola Bars

                      Photo Credit: Theresa Carpenter/Flickr

                      Health Benefits: Much healthier than store-bought bars, these tasty breakfast snacks are a simple, easy-to-make morning treat. Their high seed content means that this breakfast delivers a decent amount of protein, and adding a few dark chocolate chips provides sweetness without lots of sugar or fat.

                      Make It: The following recipe makes approximately 10 servings. Take 1 cup pitted dates, 1/4 cup of honey, 1/4 cup of creamy salted natural peanut butter, 1 cup roasted and chopped unsalted almonds, 1 1/2 cups rolled oats, and some dark chocolate chips. Blend the dates in a food processor until they form a dough-like consistency before combining with the oats and almonds in a large bowl. In a pan, warm the peanut butter with the honey. Combine the two mixtures, stirring to gain an even distribution of ingredients. Stir in the chocolate chips. Finally, spread the resulting mix in a lined baking dish and press down to flatten. Place in a cool place for a few hours and allow to set.

                      Featured photo credit: Jules via flickr.com

                      More by this author

                      Jay Hill

                      Jay writes about communication and happiness on Lifehack.

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                      Last Updated on October 20, 2020

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                      1. Break Your Work into Little Steps

                      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                      • (1) Research
                      • (2) Deciding the topic
                      • (3) Creating the outline
                      • (4) Drafting the content
                      • (5) Writing Chapters #1 to #10,
                      • (6) Revision
                      • (7) etc.

                      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                      2. Change Your Environment

                      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                      3. Create a Detailed Timeline with Specific Deadlines

                      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                      4. Eliminate Your Procrastination Pit-Stops

                      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                      5. Hang out with People Who Inspire You to Take Action

                      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                      6. Get a Buddy

                      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                      7. Tell Others About Your Goals

                      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                      8. Seek out Someone Who Has Already Achieved the Outcome

                      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                      9. Re-Clarify Your Goals

                      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                      10. Stop Over-Complicating Things

                      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                      11. Get a Grip and Just Do It

                      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                      Reality check:

                      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                      Bonus: Think Like a Rhino

                      More Tips for Procrastinators to Start Taking Action

                      Featured photo credit: Malvestida Magazine via unsplash.com

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