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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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                                          Last Updated on December 13, 2018

                                          12 Practical Tips To Stay Fit For Christmas

                                          12 Practical Tips To Stay Fit For Christmas

                                          Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                                          A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                                          1. Eat Before Heading Out

                                          First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                                          2. Select The Treats

                                          Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                                          3. Avoid Skipping Meals

                                          Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                                          4. Drink With Moderation

                                          It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                                          5. Be Active

                                          You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                                          6. Get Out Of The House

                                          Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                                          7. Don’t Skip Your Strength Workouts

                                          Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                                          8. Set Realistic Goals

                                          You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                                          9. Enjoy Yourself

                                          Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                                          10. Drink A Lot Of Water

                                          This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                                          11. Eat Less And More Often

                                          Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                                          12. Prioritize Your Workouts

                                          Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                                          So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                                          Happy Holidays everyone!

                                          Featured photo credit: rawpixel via unsplash.com

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