Advertising
Advertising

20 Healthy Breakfast Choices That Will Save You Time

20 Healthy Breakfast Choices That Will Save You Time

You have probably heard all your life that breakfast is the most important meal of the day. And whoever told you that is probably right. Studies show that eating a healthy breakfast can provide you with more vitamins and minerals, sharper concentration and performance in everyday tasks, improve strength and endurance, and lower cholesterol.

What better reason do you need to get out of that nasty habit of skipping breakfast?

Start your next busy day with one of these quick, healthy breakfast options:

1. Fruit and Cheese

fruits-plate_300
    Photo: realsimple.com

    The beauty of this recipe lies in the ability to prepare it the night before. It is easy enough to wash some fruit (e.g. apple, banana, or both!), chop it up with a few cubes of cheese the night before a big day. In the morning, there is no preparation required.

    Fruits provide a variety of vitamins and nutrient which not only assist proper bodily functions, but also have preventative properties against certain diseases and health conditions. They contain fiber, which keeps you fuller and satisfied for longer, perfect for weight-management according to a study by researchers with the University of Minnesota. Additionally, cheese contains essential nutrients such as calcium, protein, phosphorus, zinc, vitamin A and vitamin B12 which assist in keeping you healthy and energetic throughout the day.

    Advertising

    2. Whole Oat Porridge

    870556-1_l
      Photo: bodyandsoul.com.au

      Porridge contains a high nutritional value and does not require a great deal of preparation time for the busy morning person. A recipe served with almond milk, diced pear, banana, cinnamon, almond flakes, chia seeds, and a drizzle of raw honey can create a nutritious and delicious alternative to the classic porridge breakfast.

      In terms of health benefits, porridge contains a lot of fiber which is helpful with appetite regulation. It also contains complex carbohydrates which keep you feeling energetic through the day. It contains a lot of iron, which helps with oxygen transport around the body. The addition of fruits and other healthy condiments not only provides delicious alternatives, but adds to the nutrient count as well.

      3. Avocado and Toast with Egg

      IMG_0224-682x1024
        Photo: thecornerkitchenblog.com

        This is a very simple recipe which can be partially prepared in advance. It doesn’t take very long to boil a couple of eggs the night before and add throw them on a piece of multi-grain toast with avocado in the morning. According to nutritionist Lisa Goldberg in an article by ABC, avocado has protein and healthy mono saturated fat, and combined with grainy toast, it is very high in fiber,keeping you full for a long time. It is also rich in a variety of nutrients such as vitamin C and potassium.

        4. Peanut Butter Waffle

        dishplate-cup_300
          Photo: realsimple.com

          For a lover of waffles, it is worth using this healthier alternative to the classic breakfast. Try out a whole-grain or bran waffle, boosting fiber, along with a spread of peanut butter, also rich in fiber, mono saturated fats (the good kind of fat!) and powerful antioxidants such as vitamin E, potassium, and vitamin B6. An extra sprinkling of raisins and sesame seeds can increase the fiber count even further.

          5. Green Veggie Juice

          870558-1_l
            Photo: bodyandsoul.com.au

            A vegetable alternative to the classic breakfast fruit smoothie. No cooking required, just chop it up and throw it in a juicer—quick, nutritious, and extremely easy. A suggested recipe includes baby spinach, parsley, celery, cucumber, apple, lime, avocado, and a teaspoon of spirulina.

            Advertising

            This smoothie is jam-packed with nutrients and benefits. It makes the recommended amount of vegetable intake more manageable and less time-consuming. Vegetables are fiber-rich, again ensuring that you stay fuller for longer, promoting healthy digestion and lowering cholesterol. The vitamins and nutrients vegetables contain boost daily nutrient intake. The addition of fruits adds flavor and additional nutrients they contain.

            6. Anything with oats

            martha-bakes-healthy-morning-muffin-cropped-025-d110936-0614_vert
              Photo: Marthastewart.com

              Recipes such as oat-based muffins can be prepared the night or the day before. Have one muffin a morning and they should even last you a few days. This muffin recipe uses dark brown sugar which contains less industrial additives than white sugar. It also contains a lot of raisins. Oats are high in dietary fiber to keep you full throughout the day, as well as minerals. Eggs and skim milk provide low-fat protein and the array of fruit and veggies you can add provides a variety of vitamins and nutrients to keep you energetic.

              7. Whole-wheat Sandwich

              whole-wheat-veggie-sandwich-opt
                Photo: top10homeremedies.com

                Whole wheat sandwiches take next to no time at all to prepare in the morning, and you can put almost anything in them. Studies have shown that whole wheat bread promotes healthy bowels, reduces risk of heart disease, lowers risk of weight-gain and improves mental heath. Throwing in some peanut butter, lettuce, tomato, spinach, and cottage cheese not only increases variety of tastes but also throws in individual nutritional properties.

                8. Simple Chia Pudding

                enhanced-23620-1401408527-11
                  Photo: buzzfeed.com

                  Studies show that chia seeds provide a massive amount of nutrients with very few calories. They are full of antioxidants, are low in carbohydrates and very high in fiber. They are high in quality protein and help assist in weight loss. They contain a lot of important bone nutrients such as calcium, phosphorus, magnesium, and protein. Most of all, they are very easy to incorporate into your diet. Try making this delicious chia pudding the night before and eating it on the go the next morning.

                  9. Freezer-Friendly Greens and Tofu Scramble Wrap

                  enhanced-4301-1401462476-17
                    Photo: buzzfeed.com

                    By being ‘freezer-friendly’, this recipe should be easy enough to defrost when you’re ready to eat them in the morning. And because of its nutritional value, it should keep you full and energetic all day long. It contains a variety of healthy alternatives to classic wrap ingredients such as whole wheat tortillas, tofu and spinach, which provide a great deal of protein and fiber in your diet. However, the unique health factor in this recipe is the use of nutritional yeast, an ingredient commonly used in vegan cooking with a good source of vitamins and proteins.

                    Advertising

                    10. Frozen Breakfast Quesadillas

                    enhanced-16440-1401465349-1
                      Photo: .slenderkitchen.com

                      This microwavable breakfast recipe is a quick, healthy way to start a busy morning. The eggs, black beans, and cheese provide a lot of protein to keep you alert and energetic through the day. The calorie count is lowered by the use of low-carb tortillas and reduced-fat cheese used. The beauty of this kind of recipe is that it is acceptable to put any healthy ingredients in, so personalize your breakfast as much as you want!

                      11. Apple Peanut Butter Sandwich

                      enhanced-4838-1401458798-19
                        Photo: cookingstoned.tv

                        This is unlike any peanut butter sandwich you’ve ever seen before. As the famous saying goes, “an apple a day keeps the doctor away.” This makes sense as studies have shown that apples are rich in Vitamin C and B complex Vitamins. As far as substitutes for bread goes, apples are a fair candidate.Throw some peanut butter and raisins into a sliced up apple and you have yourself a fun, healthy and quick start to your morning.

                        12. Three-Grain Breakfast Cereal with Walnuts and Dried Fruit

                        cereal-ck-1011226-x
                          Photo: Randy Mayor; Styling: Melanie J. Clarke

                          If you feel like sticking to the classic breakfast cereal regime, why not at least add a bit of variety? You can add anything to a bowl of oats, but this recipe provides a large amount of nutrients and antioxidants required for a productive day. These high-fiber oats should keep you full for an extended amount of time, with added nutrients and fiber from the nuts and raisins keeping you energetic all day long. As well as using cinnamon and nutmeg to add flavor, use honey, rather than sugar to sweeten up your morning.

                          13. Blueberry Power Muffins

                          muffins-ck-671030-x
                            Photo: Becky Luigart-Stayner; Styling: Jan Gautro

                            Bake these energy-filled muffins the night before, then reheat and eat them on a morning when you happen to be in a hurry. They are full of B Vitamins from whole wheat flour, and calcium from milk and yogurt. Blueberries provide antioxidants and the daily required amount of fat is provided by monounsaturated fat from almonds and canola oil.

                            14. Mocha-Banana Breakfast Smoothie

                            Mocha-Banana-Breakfast-Smoothie5
                              Photo: foxeslovelemons.com

                              Coffee lovers all over the world will appreciate this fast, simple breakfast idea. The oats provide fiber needed to stay fuller for longer and handle weight loss. The almond milk and yogurt provide protein and calcium required to remain energetic in order to handle the day ahead. And let’s not forget the coffee of course. Coffee can help people feel less tired and increase energy levels. It also contains essential nutrients such as riboflavin, pantothenic acid, manganese, and potassium and magnesium and niacin.

                              Advertising

                              15. Ham and Cheese Breakfast Sandwich with Mango Chutney

                              0307-breakfast-sandwich-m
                                Photo: Becky Luigart-Stayner; Styling: Jan Gautro
                                This sandwich is packed with protein from the eggs and ham, fiber and B Vitamins from the wholegrain English muffins, and low-calorie calcium from reduced fat cheese. This sandwich is quick to make and can be eaten on the go, perfect for the busy morning person.

                                16. Vegan Breakfast

                                breakfast-sandwich-vegan-12
                                  Photo: kblog.lunchboxbunch.com
                                  It is important to consider those who prefer a vegan breakfast, such as vegan breakfast sandwiches. Studies show that there are many benefits to a vegan diet, such as making room in your diet for fruits and veggies and helping you reduce your intake of saturated fat and cholesterol. In the long run, this helps boost good cholesterol, reducing the risk of heart disease. These vegan sandwiches can be made very quickly and contain a variety of nutritious ingredients.

                                  17. Orange-Cranberry Wheat Germ Muffins

                                  orange-muffins-ck-1696632-x
                                    Photo: Randy Mayor; Jan Gautro

                                    Bake these delicious muffins the night before and reheat them before walking out the door to start your day. Wheat germ is known to boost the immune system, have anti-aging properties, positively affect mental agility, muscle development, and stamina. The fiber and nutrients can aid in digestion, help weight loss and keep you alert and energetic.

                                    18. Peach-Mango Smoothie

                                    peach-mango-smoothie-ck-x
                                      Photo: Becky Luigart-Stayner; Styling: Cindy Barr

                                      Throw the ingredients in a blender and there you have it! Quick, easy and perfect for a busy breakfast rush. Mangoes are high in potassium and rich in fiber, promoting healthy bowel movement and digestion. Studies have shown that dietary fiber has a positive effect on eliminating degenerative diseases, including certain cancers and heart conditions.

                                      19. Mini Ham and Cheese Quinoa Cups

                                      DSC_0069
                                        Photo: iowagirleats.com

                                        These high-protein, low-calorie  breakfast bites are best prepared the night before and reheated at your convenience. The quinoa and lean ham pack a lot of protein which provides energy and keeps you feeling full for longer.

                                        20. The “I don’t have time for breakfast” Make-Ahead Oatmeal

                                        enhanced-6933-1401459037-1
                                          Photo: mayihavethatrecipe.com

                                          This one’s a winner right from the title, and this quick, healthy breakfast option is great for those short on time in the morning. It has oats and chia seeds which contain a great deal of fiber and essential nutrients to keep us healthy and energetic. The addition of protein and calcium from milk, almonds and yogurt, vitamins and minerals from fruit, and great taste provided by honey make this is a wonderful way to start anyone’s day.

                                          More by this author

                                          Elizabeth Andal

                                          Elizabeth is a passionate writer who shares about lifestyle tips and lessons learned in life on Lifehack.

                                          10 Famous Failures to Success Stories That Will Inspire You to Carry On 15 Things Narcissists Don’t Do 10 Signs You Are Dating A Great Guy Who You Should Never Let Go 10 Things You’ve Never Considered About People With Tattoos 8 Amazing Benefits of Grapes (+5 Refreshing Recipes)

                                          Trending in Food and Drink

                                          1 14 Healthy Easy Recipes for People on the Go 2 Top 9 Foods for Incredible Brain Health And Brain Power 3 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 4 These 25 Healthy Meal Ideas Can Be Ready in 30 Minutes or Less 5 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

                                          Read Next

                                          Advertising
                                          Advertising
                                          Advertising

                                          Last Updated on March 13, 2019

                                          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                          Have you gotten into a rut before? Or are you in a rut right now?

                                          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                                          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                                          1. Work on the small tasks.

                                          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                                          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                                          2. Take a break from your work desk.

                                          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                                          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

                                          Advertising

                                          3. Upgrade yourself

                                          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                                          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                                          4. Talk to a friend.

                                          Talk to someone and get your mind off work for a while.

                                          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                                          5. Forget about trying to be perfect.

                                          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                                          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                                          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

                                          Advertising

                                          6. Paint a vision to work towards.

                                          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                                          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                                          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                                          7. Read a book (or blog).

                                          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                                          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                                          Check out the best selling books; those are generally packed with great wisdom.

                                          8. Have a quick nap.

                                          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

                                          Advertising

                                          9. Remember why you are doing this.

                                          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                                          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                                          10. Find some competition.

                                          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                                          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                                          11. Go exercise.

                                          Since you are not making headway at work, might as well spend the time shaping yourself up.

                                          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                                          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

                                          Advertising

                                          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                                          12. Take a good break.

                                          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                                          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                                          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                                          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                                          More Resources About Getting out of a Rut

                                          Featured photo credit: Joshua Earle via unsplash.com

                                          Read Next