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30 Healthy And Tasty Recipes For Breakfast That You Can Make The Night Before

30 Healthy And Tasty Recipes For Breakfast That You Can Make The Night Before

Many of us are pressed for time in the mornings but starting your day with a healthy breakfast may not be as hard as you think. Here are 30 recipes that you can easily make the night before. This way you can start your day the best way possible. Enjoy!

1. Raw Banana Cinnamon Chia Pudding

Banana Chia Pudding

    Chia seed puddings are a great way to start your day and are so easy to make. Chia seeds give you a huge amount of nutrients, are loaded with antioxidants and are high in quality protein which should keep you feeling fuller for longer. These can be made in mason jars and stored in the fridge for a few days.

    2.  Apple-Quinoa Breakfast Muffins

    apple quinoa

      Quinoa is high in protein and is a complex carbohydrate with a low glycemic index which is said to be good for weight management. These tasty muffins can be made ahead of time and you could also make up a big batch and store some in the freezer.

      3. Spring Veggie and Potato Frittata

      Spring vege fritata

        Check this article out to see just how good eggs are for breakfast. Frittatas are an easy way to add eggs to your diet. This recipe includes asparagus and potato but you could also include things like spinach leaves, mushrooms, zucchini, sweet potato, feta – whatever you fancy.

        4.  Blueberry, Buckwheat + Chia Seed Muffins {Gluten-Free; Naturally-Sweetened}

        buckwheat muffins

          The amazing creator of this delicious breakfast muffins said “I made it my business to come up with the healthiest version of a muffin that I could: nutrient-dense, full of healthy fats, protein, and antioxidants.” Sounds perfect to me!

          5. Green smoothies

          green smoothie

            “The most powerful way to up our mineral consumption is to consume a plant-based drink every day, by either blending or juicing vegetables and fruit together,” says Kimberly Snyder, nutritionist and detox specialist. This is why green smoothies are the perfect way to start your day. They are so easy to make the night before. Just chuck all of your ingredients in the blender and store it in a mason jar in the fridge. Perfect for breakfast or a snack on the go.

            6. Overnight oats

            overnight oats

              Overnight oats are extremely versatile. You can top them with nuts and seeds, berries, fruit, natural yoghurt, honey, grated coconut, the options are endless. Oats have many beneficial nutrients including protein and fibre. They keep you feeling full and may help to reduce cholesterol.

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              7. Yoghurt and muesli parfaits

              yoghurt parfait

                Yoghurt is a source of protein and has several other nutrients including calcium, Vitamin B2 & B12, potassium and magnesium. Make sure you are consuming a natural yoghurt as many of the flavoured yoghurts contain large amounts of sugar. Match your natural yoghurt with some fruit and muesli and you have a delicious, healthy breakfast.

                8.  Baked Egg Breakfast Casserole with Mushrooms, Spinach & Salsa Recipe 

                Baked egg breaky

                  This one will take about 35 minutes of your time the night before and is a perfect way to include more greens in your diet. Spinach and other leafy greens are important for skin, hair and bone health, and provide protein, iron, vitamins and minerals.

                  9. Bacon and egg cupcakes

                  bacon-and-egg-muffins

                    I absolutely love this one. These are so easy to make and are perfect for a quick breakfast or snack. Just line a muffin tray with bacon, crack in an egg, sprinkle some herbs and bake.

                    10. Sweet Potato, Kale + Feta Muffins

                    kale muffins

                      This ‘meal-in-a-muffin’ is full of protein and vegetables. A perfect healthy breakfast or snack when you are on the run.

                      11. Raspberry, walnut + buckwheat breakfast pudding

                      raspberry pudding

                        Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure and this recipe is a perfect way for you to incorporate it. Put it in some jars with rice/almond milk, walnuts and raspberries and you have a nutritious way to start your day.

                        12. Mixed Berry Protein Smoothie

                        mixed berry smoothie

                          Here is another amazing recipe from Sarah Wilson. All you do is chuck your favourite ingredients in the blender, blend and go.

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                          13. Banana Oat Smoothie

                          banana smoothie

                            Another simple smoothie recipe but this time you are including Banana and oats. This article from Foodmatters.tv explains just how powerful Bananas can be if we include them in our diet for example they “aid digestion and gently chelate toxins and heavy metals from the body.”

                            14. Paleo Bread

                            paleo-bread

                              Many of us like a quick piece of toast in the morning, but why settle for white refined bread with very little nutritional value when you can eat this paleo bread packed full of fruit, seeds and nuts.

                              15. Blueberry Chia and Seed Bowl

                              Blueberry-Chia-Seed-Bowl

                                This one is so simple and so nutritious. Just put your seeds, nuts, dates and yoghurt into a blender and blitz until combined. Then top with other ingredients of your choice. This one uses goji berries, blueberries, nuts and dried coconut. Make it into a mason jar and have it for breakfast.  Yum!

                                16. Blueberry and Banana Bread

                                banana-and-blueberry-900

                                  This one will take you about 1 hour and 35 mins the night before. You can whip it up while you are cooking dinner and leave it in the oven to cook while you finish your meal. I promise you the delicious results are worth it! Just try not to eat it all that night.

                                  17. Mini Make-Ahead & Freeze Frittatas

                                  mini frittatas

                                    This is another great recipe that sees you utilising your muffin trays!  Just mix up your ingredients, pour them into the tray and bake.  So easy and simple! If you want you can make two trays worth and store them in the freezer.

                                    18.  Orange Maple Polenta 

                                    polenta

                                      Polenta is a low carbohydrate food rich in vitamin A and C making it a good source of the caroteinoids, lutein and zeaxanthin. This dish can be served hot or cold, which means it is a perfect option for you to make the night before.

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                                      19. Chocolate Peanut Butter Breakfast Bars

                                      ChocPBBars86L09

                                        Chocolate and peanut butter for breakfast? Yes please! This wonderful recipe from Vegan Heartland is packed with nuts and seeds and are rich in protein, fibre, antioxidants and omega-3 and omega-6 fatty acids.

                                        20. Fruit Salad

                                        fruit salad

                                          What a better way to start your day then with a refreshing salad bowl. Cut up your favourite fruit the night before and store it in a container. In the morning, just add yoghurt and muesli and you can be on your way.

                                          21. Avocado toast with egg

                                          avocado egg toast

                                            This one is very simple. You can boil your eggs the night before or even in the morning. Then just toast your bread, scoop on your avocado and slice up your egg.

                                            22. Breakfast Burrito

                                            breakfast burrito

                                              These are a delicious and easy snack to keep on hand. Cook your ingredients the night before and wrap them in a small whole-wheat tortilla. You can make a few of them and then keep them in the freezer.

                                              23. Brunch Egg & Cheese Cups

                                              egg cups

                                                I can’t help but include more egg cup recipes in this list. I think it’s because they are so tasty, easy and nutritious. This one uses onion, cherry tomatoes and thyme.

                                                24. Zucchini Bread Oatmeal

                                                zuchinni oatmeal

                                                  I know zucchini in your oatmeal may seem a little crazy but I love this recipe from Oh She Glows. Zucchini is a good source of potassium and contains antioxidant vitamins that help boost immunity and support healthy aging. I don’t know why, but it just works in this recipe. Give it a try!

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                                                  25. Hard Boiled Eggs

                                                  boiled eggs

                                                    Hard boiled eggs are easy and affordable. Boil a few up at a time and leave them in the fridge for a couple of days. They are a great source of protein.

                                                    26. Six-Grain Slow Cooker Porridge

                                                    slow cooker porridge

                                                      I love using my slow cooker as it is so quick and easy but I have never thought to use it for breakfast!  Put some grains, oats, seeds, fruit and milk in the night before and wake up to some delicious slow cooked porridge.

                                                      27. Crockpot Cobbler

                                                      apple crock pot

                                                        This easy and delicious recipe will take a few minutes to prepare and tastes like apple crumble. It looks naughty but is actually a great healthy alternative. Why not cook it the night before and take some for breakfast in the morning. Top it off with some yoghurt and berries.

                                                        28. Banana Split with Yogurt and Jam

                                                        banana split

                                                          This healthy twist on a banana split is a great healthy breakfast. Top your banana off with some natural yoghurt, coconut, granola, honey or a little bit of jam.

                                                          29. Avocado Breakfast Pudding

                                                          Avocado breakfast

                                                            Avocados are full of healthy fats and are an excellent source of potassium. They are rich in vitamin K, B, C and E. Research suggests that there may be a number of other benefits including: lowering cholesterol levels, reducing the risk of diabetes, promoting lower body weight, and preventing cancer.

                                                            30. Berry Breakfast Quinoa

                                                            berry breakfast

                                                              Berries and quinoa are a perfect breakfast combination. This is a great recipe but I would use natural/full fat yoghurt. In my opinion, full fat is always a better option and you can read why here.

                                                              Featured photo credit: Blueberry Chia and Seed Bowl/Changing Habits via changinghabits.com.au

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                                                              Last Updated on August 15, 2018

                                                              7 Amazing Things That Will Happen When You Do Plank Every Day

                                                              7 Amazing Things That Will Happen When You Do Plank Every Day

                                                              Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                                                              Video Summary

                                                              Why is it important to train up our core strength?

                                                              There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                                                              This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                                                              Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                                                              In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                                                              One Exercise, multiple benefits

                                                              There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                                                              By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                                                              When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                                                              Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                                                              In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                                                              What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                                                              What will happen when you start doing planks every day

                                                                1. You’ll improve core definition and performance: 

                                                                Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                                                                • Transverse abdominis: increased ability to lift heavier weights.
                                                                • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                                                                • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                                                                • Glutes: a supported back and a strong, shapely booty.

                                                                2. You’ll decrease your risk of injury in the back and spinal column

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                                                                  Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                                                                  Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                                                                  3. You’ll experience an increased boost to your overall metabolism

                                                                    Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                                                    4. You’ll significantly improve your posture

                                                                      Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                                                      A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                                                      A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                                                      On top of everything, someone with good posture looks better, healthier, and more confident.

                                                                      5. You’ll improve overall balance

                                                                        Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                                                        6. You’ll become more flexible than ever before

                                                                          Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                                                          7. You’ll witness mental benefits

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                                                                            Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                                                            How to hold a plank position

                                                                            1. Get into pushup position on the floor.
                                                                            2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                                                            3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                                                            4. Your head is relaxed and you should be looking at the floor.
                                                                            5. Hold the position for as long as you can.
                                                                            6. Remember to breathe. Inhale and exhale slowly and steadily.
                                                                            7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                                                            Watch the video if you have any doubt!

                                                                            Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                                                              How to improve your plank time gradually

                                                                              1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                                                              2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                                                              3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                                                              Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                                                              Who Should Be Cautious Doing The Plank?

                                                                              You need to be cautious doing Planking exercises if any of these risks apply to you:

                                                                              • Prolapse
                                                                              • After prolapse surgery
                                                                              • Pelvic pain conditions
                                                                              • Weak or poorly functioning pelvic floor muscles
                                                                              • Previous childbirth
                                                                              • Overweight

                                                                              Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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