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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

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    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.

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    2. Whole Oat Porridge

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      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

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        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

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          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

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            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.

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            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

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              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

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                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

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                  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

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                    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.

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                    10. Frozen Breakfast Quesadillas

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                      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

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                        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

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                          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

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                            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

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                              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.

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                              15. Ham and Cheese Breakfast Sandwich with Mango Chutney

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                                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

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                                  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

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                                    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

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                                      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

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                                        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

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                                          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.

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                                          Elizabeth Andal

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

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                                          Last Updated on December 9, 2019

                                          5 Simple Ways to Relieve Stress Effectively

                                          5 Simple Ways to Relieve Stress Effectively

                                          Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

                                          Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

                                          Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

                                          1. Get Rationally Optimistic

                                          Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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                                          This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

                                          In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

                                          The result: no more mental stress.

                                          2. Unplug

                                          Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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                                          How on earth do you unplug your mind? Simple: just meditate.

                                          It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

                                          Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

                                          3. Easy on the Caffeine

                                          Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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                                          Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

                                          4. Attack Mental Stress Via the Back Door

                                          That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

                                          How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

                                          • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
                                          • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
                                          • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

                                          While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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                                          5. Good Old-Fashioned Exercise

                                          This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

                                          The result: mental stress will be gone!

                                          So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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                                          Featured photo credit: Radu Florin via unsplash.com

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