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31 Healthy Breakfast Recipes That Will Super Boost Your Energy

31 Healthy Breakfast Recipes That Will Super Boost Your Energy

It’s no secret that mornings can be rough. It could be you didn’t get enough sleep or you spent last night partying with friends. Maybe you just hate mornings and have no urge to move from the comfort of your bed. Whatever the reason, one of the best ways to cope is with a delicious and healthy breakfast.

A good breakfast can set a positive tone for your entire day. Let these 31 healthy recipes be your guide to a great morning:

1. Whole-Wheat Pancakes

1-pancakes

    This new and improved take on the whole-wheat pancake from Skinny Taste is delicious and high in fiber. Fill up to help cut back on the need to snack later in the day.

    2. Scrambled Tofu Breakfast Bahn Mi

    2-tofu

      This tofu breakfast recipe was adapted from the Vegan Eats World cookbook. Tofu is considered an alternate source of protein for those looking to get away from eating meat.

      3. Egg-White Muffin Melt

      3 english muffins

        This egg muffin sandwich recipe does away with the yolk, which can help you enjoy the nutritional benefits of eggs with less calories.

        4. Green Tea Smoothie

        4 green tea smoothie

          Green tea is a popular antioxidant and can even improve brain function, but not everyone has the time to sit quietly and sip a cup. Not a problem! This smoothie can give you a boost as you prepare to head out the door.

          5. Waffles With Ricotta and Peaches

          5 waffles

            Whole-grain waffles, peaches and ricotta cheese are a healthy and yummy combination. The ricotta is a great source of calcium and protein.

            6. Breakfast BLT

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            6 BLT

              This is a revised version of the classic, one that features turkey bacon. Note: Try to use Jennie-O’s extra lean turkey bacon if you can; it’s low in calories and has no trans-fat.

              7. Open-Faced Broiled Egg, Spinach and Tomato Sandwich

              7 egg sandwich

                Spinach is a superfood, one loaded with vitamins A, D, C, K and E. It’s actually filled with nutrients thought to fight off cancer and inflammation. You shouldn’t be shy about piling a heaping serving on your opened-faced egg sandwich.

                8. Hummus Wraps With Grains and Greens

                8 hummus wrap

                  Nonstarchy greens are a good tool for weight loss and lowering your risk of developing Type 2 diabetes. Paired with high-fiber grains, this nutritious wrap can prove to not only benefit your overall health, but also be a great way to enjoy leftovers.

                  9. Pineapple Coconut Smoothie

                  9 pineapple smoothie

                    Pineapple is a great fruit for treating digestive problems, and it turns out the healthiest people on earth have a coconut-rich diet. All the more reason to bring the two fruits together in a nutritious smoothie.

                    10. Chicken and Potato Hash With Fried Eggs

                    10 chicken and potato hash

                      Opt for white meat when putting this recipe together for breakfast; it contains less fat and fewer calories than the darker meat.

                      11. Berry Protein Smoothie

                      11 berry workout smoothie

                        If your idea of a good start to the day is a workout routine, don’t forget to fuel your body with this berry protein workout smoothie. The healing properties of antioxidant-rich berries can be just the right thing after a tough workout session.

                        12. Cinnamon Cottage Cheese With Sliced Apple

                        12 apples and cottage cheese

                          Cinnamon is a spice that is outstanding for controlling your blood sugar levels. Sprinkle it atop lowfat cottage cheese and apple slices.

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                          13. Breakfast Skillet Taco

                          13 breakfast taco

                            Epicurious has a very popular version of this Mexican dish available. To make this a vegan dish, substitute the chorizo with Soyrizo. Both versions feature cilantro, a plant that contains vitamins C and K, antioxidants, and minerals like potassium and manganese.

                            14. Bagel With Lox and Cream Cheese

                            14 lox and cheese

                              According to Prevention, a bagel with lox and cream cheese can be great for your skin, courtesy of the omega-3 fatty acids.

                              15. Quinoa Breakfast Bowl

                              15 quinoa

                                This simple breakfast bowl stars quinoa, a whole grain that boasts many nutrients such as iron and B vitamins. Quinoa is also gluten-free.

                                16. Vegan Chocolate Cherry Smoothie

                                16 chocolate and cherry

                                  Chocolate as a healthy breakfast item? It certainly works out when used to maximum effect, as with this vegan chocolate cherry smoothie. Chocolate and cherries have great antioxidant properties and cherries are said to regulate sleep cycles, fight cancer and fight free radicals.

                                  17. Frittata Italiana

                                  17 fritatta

                                    Here is a healthy version of this Italian omelet recipe. In addition to cutting calories with the use of egg whites, this recipe includes basil leaves, which scientists believe may be useful in fighting the effects of arthritis.

                                    18. Key Lime Greek Yogurt

                                    18 key lime

                                      If you somehow missed it, over the past few years health-conscious individuals have been singing the praises of Greek yogurt. It’s a high-protein, low-carb addition to your diet. Get your fill with a Key Lime Greek Yogurt.

                                      19. Jumbo Chickpea Pancake

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                                      19 chickpea pancake

                                        This chickpea pancake recipe is high in fiber and is gluten free. These legumes also contain vitamins like thiamin and folate.

                                        20. Lemon Blueberry Scones

                                        20 lemon blueberry

                                          The Greek yogurt used in these lemon blueberry scones works as a wonderful substitute for butter. Using whole-wheat flour can help make this a guilt-free breakfast treat.

                                          21. Strawberry and Quinoa Parfait

                                          21 strawberry

                                            While preparing a strawberry and quinoa parfait to get your morning under way, it is easy to appreciate how strawberries are both delicious and unbelievably good for us.

                                            22. Ginger Mango Smoothie

                                            22 mango smoothie

                                              Fresh ginger brings something special to this mango smoothie. It provides relief for gastrointestinal problems, and if you are pregnant, ginger helps fight nausea. The anti-inflammatory spice also is believed to combat colorectal cancer.

                                              23. Sliced Egg and Tomato Sandwich With Pesto Mayonnaise

                                              tomato egg sandwich

                                                Enjoy a sliced egg and tomato sandwich featuring a low-fat mayo and pesto mixture. What’s pesto mayo? Pesto is full of healthy ingredients like pine nuts, olive oil and basil. This sauce is considerably better for you than the full-fat mayo version.

                                                24. Garden Veggie Omelet

                                                24 garden omelet

                                                  Get a serving of protein and tasty veggies in one nutritious omelet. This breakfast meal calls for a green bell pepper.

                                                  25. Banana-Oat Smoothie

                                                  25 banana smoothie

                                                    Bananas are literally among the best sources of potassium around. Get your fill in a yummy banana-oat smoothie.

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                                                    26. Spinach-Cheese Egg Scramble

                                                    26 spinach eggs

                                                      A spinach-cheese egg scramble is a breakfast option that is high in fiber, vitamins and protein. You will get a much-needed boost of energy that will carry you through the day.

                                                      27. Egg Scallion Pancakes

                                                      27 scallion pancakes

                                                        Not many people would think to use scallions in pancakes, but this healthy recipe promises a great outcome. These young green onions contain a large amount of vitamin K in addition to being low in calories and fat-free.

                                                        28. Creamsicle Breakfast Smoothie

                                                        28 creamsicle

                                                          Ah, delicious creamsicles. While it isn’t exactly ice cream for breakfast, this creamsicle smoothie will help you start the morning with carbs, protein and plenty of electrolytes. All of this is good for having a high-energy start to your day.

                                                          29. Blackberry Chai Breakfast Bowl

                                                          29 breakfast bowl

                                                            Want to look years younger? Blackberries are said to inspire tightening of the skin for a more youthful look. Ponder your ageless skin over a blackberry chai breakfast bowl.

                                                            30. Easy and Healthy Egg Salad Sandwich

                                                            30 egg salad

                                                              This egg salad sandwich is low in calories, while providing 15 percent of your vitamin A and 20 percent of your iron for the day.

                                                              31. Green Goddess Smoothie

                                                              31 green smoothie

                                                                This green smoothie is highly recommended for more reasons than starting your day off right. Says Kimberly Snyder, the clinical nutritionist who developed this drink, “In one delicious drink, we get the fuel to not only lose weight, but rejuvenate our skin, fight aging and increase our energy.”

                                                                Want to get the most out of these delicious breakfast recipes? Why not try each one every morning for a month. Find your favorites and make it a goal to choose healthy breakfast options to boost your energy and positively impact your body.

                                                                Chances are that with these tasty and unique options, you won’t regret it.

                                                                Featured photo credit: Culinary Adventures in the Kitchen via culinaryadventuresinthekitchen.com

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                                                                Kayla Matthews

                                                                Productivity and self-improvement blogger

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                                                                Last Updated on March 21, 2019

                                                                11 Important Things to Remember When Changing Habits

                                                                11 Important Things to Remember When Changing Habits

                                                                Most gurus talk about habits in a way that doesn’t help you:

                                                                You need to push yourself more. You can’t be lazy. You need to wake up at 5 am. You need more motivation. You can never fail…blah blah “insert more gibberish here.”

                                                                But let me share with you the unconventional truths I found out:

                                                                To build and change habits, you don’t need motivation or wake up at 5 am. Heck, you can fail multiple times, be lazy, have no motivation and still pull it off with ease.

                                                                It’s quite simple and easy to do, especially with the following list I’m going to show to you. But remember, Jim Rohn used to say,

                                                                “What is simple and easy to do is also simple and easy not to do.”

                                                                The important things to remember when changing your habits are both simple and easy, just don’t think that they don’t make any difference because they do.

                                                                In fact, they are the only things that make a difference.

                                                                Let’s see what those small things are, shall we?

                                                                1. Start Small

                                                                The biggest mistake I see people doing with habits is by going big. You don’t go big…ever. You start small with your habits.

                                                                Want to grow a book reading habit? Don’t start reading a book a day. Start with 10 pages a day.

                                                                Want to become a writer? Don’t start writing 10,000 words a day. Start with 300 words.

                                                                Want to lose weight? Don’t stop eating ice cream. Eat one less ball of it.

                                                                Whatever it is, you need to start small. Starting big always leads to failure. It has to, because it’s not sustainable.

                                                                Start small. How small? The amount needs to be in your comfort zone. So if you think that reading 20 pages of a book is a bit too much, start with 10 or 5.

                                                                It needs to appear easy and be easy to do.

                                                                Do less today to do more in a year.

                                                                2. Stay Small

                                                                There is a notion of Kaizen which means continuous improvement. They use this notion in habits where they tell you to start with reading 1 page of a book a day and then gradually increase the amount you do over time.

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                                                                But the problem with this approach is the end line — where the “improvement” stops.

                                                                If I go from reading 1 page of a book a day and gradually reach 75 and 100, when do I stop? When I reach 1 book a day? That is just absurd.

                                                                When you start a habit, stay at it in the intensity you have decided. Don’t push yourself for more.

                                                                I started reading 20 pages of a book a day. It’s been more than 2 years now and I’ve read 101 books in that period. There is no way I will increase the number in the future.

                                                                Why?

                                                                Because reading 40 to 50 books a year is enough.

                                                                The same thing applies to every other habit out there.

                                                                Pick a (small) number and stay at it.

                                                                3. Bad Days Are 100 Percent Occurrence

                                                                No matter how great you are, you will have bad days where you won’t do your habit. Period.

                                                                There is no way of going around this. So it’s better to prepare yourself for when that happens instead of thinking that it won’t ever happen.

                                                                What I do when I miss a day of my habit(s) is that I try to bounce back the next day while trying to do habits for both of those days.

                                                                Example for that is if I read 20 pages of a book a day and I miss a day, the next day I will have to read 40 pages of a book. If I miss writing 500 words, the next day I need to write 1000.

                                                                This is a really important point we will discuss later on rewards and punishments.

                                                                This is how I prepare for the bad days when I skip my habit(s) and it’s a model you should take as well.

                                                                4. Those Who Track It, Hack It

                                                                When you track an activity, you can objectively tell what you did in the past days, weeks, months, and years. If you don’t track, you will for sure forget everything you did.

                                                                There are many different ways you can track your activities today, from Habitica to a simple Excel sheet that I use, to even a Whatsapp Tracker.

                                                                Peter Drucker said,

                                                                “What you track is what you do.”

                                                                So track it to do it — it really helps.

                                                                But tracking is accompanied by one more easy activity — measuring.

                                                                5. Measure Once, Do Twice

                                                                Peter Drucker also said,

                                                                “What you measure is what you improve.”

                                                                So alongside my tracker, I have numbers with which I measure doses of daily activities:

                                                                For reading, it’s 20 pages.
                                                                For writing, it’s 500 words.
                                                                For the gym, it’s 1 (I went) or 0 (didn’t go).
                                                                For budgeting, it’s writing down the incomes and expenses.

                                                                Tracking and measuring go hand in hand, they take less than 20 seconds a day but they create so much momentum that it’s unbelievable.

                                                                6. All Days Make a Difference

                                                                Will one day in the gym make you fit? It won’t.

                                                                Will two? They won’t.

                                                                Will three? They won’t.

                                                                Which means that a single gym session won’t make you fit. But after 100 gym sessions, you will look and feel fit.

                                                                What happened? Which one made you fit?

                                                                The answer to this (Sorites paradox)[1] is that no single gym session made you fit, they all did.

                                                                No single day makes a difference, but when combined, they all do. So trust the process and keep on going (small).

                                                                7. They Are Never Fully Automated

                                                                Gurus tell you that habits become automatic. And yes, some of them do, like showering a certain way of brushing your teeth.

                                                                But some habits don’t become automatic, they become a lifestyle.

                                                                What I mean by that is that you won’t automatically “wake up” in the gym and wonder how you got there.

                                                                It will just become a part of your lifestyle.

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                                                                The difference is that you do the first one automatically, without conscious thought, while the other is a part of how you live your life.

                                                                It’s not automatic, but it’s a decision you don’t ponder on or think about — you simply do it.

                                                                It will become easy at a certain point, but they will never become fully automated.

                                                                8. What Got You Here Won’t Get You There

                                                                Marshall Goldsmith has a great book with the same title to it. The phrase means that sometimes, you will need to ditch certain habits to make room for other ones which will bring you to the next step.

                                                                Don’t be afraid to evolve your habits when you sense that they don’t bring you where you want to go.

                                                                When I started reading, it was about reading business and tactic books. But two years into it, I switched to philosophy books which don’t teach me anything “applicable,” but instead teach me how to think.

                                                                The most important ability of the 21st century is the ability to learn, unlearn, and relearn. The strongest tree is the willow tree – not because it has the strongest root or biggest trunk, but because it is flexible enough to endure and sustain anything.

                                                                Be like a willow, adapting to the new ways of doing things.

                                                                9. Set a Goal and Then Forget It

                                                                The most successful of us know what they want to achieve, but they don’t focus on it.

                                                                Sounds paradoxical? You’re right, it does. But here is the logic behind it.

                                                                You need to have a goal of doing something – “I want to become a healthy individual” – and then, you need to reverse engineer how to get there with your habits- “I will go to the gym four times a week.”

                                                                But once you have your goal, you need to “forget” about it and only focus on the process. Because you are working on the process of becoming healthy and it’s always in the making. You will only be as healthy as you take care of your body.

                                                                So you have a goal which isn’t static but keeps on moving.

                                                                If you went to the gym 150 times year and you hit your goal, what would you do then? You would stop going to the gym.

                                                                This is why goal-oriented people experience yo-yo effect[2] and why process-oriented people don’t.

                                                                The difference between process-oriented and goal-oriented people is that the first focus on daily actions while others only focus on the reward at the finish line.

                                                                Set a goal but then forget about it and reap massive awards.

                                                                10. Punish Yourself

                                                                Last two sections are pure Pavlovian – you need to punish bad behavior and reward good behavior. You are the only person who decides what is good and what is bad for you, but when you do, you need to rigorously follow that.

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                                                                I’ve told you in point #3 about bad days and how after one occurs, I do double the work on the next day. That is one of my forms of punishments.

                                                                It’s the need to tell your brain that certain behaviors are unacceptable and that they lead to bad outcomes. That’s what punishments are for.

                                                                You want to tell your brain that there are real consequences to missing your daily habits.[3]

                                                                No favorite food to eat or favorite show to watch or going to the cinema for a new Marvel movie- none, zero, zilch.

                                                                The brain will remember these bad feelings and will try to avoid the behaviors that led to them as much as possible.

                                                                But don’t forget the other side of the same coin.

                                                                11. Reward Yourself

                                                                When you follow and execute on your plan, reward yourself. It’s how the brain knows that you did something good.

                                                                Whenever I finish one of my habits for the day, I open my tracker (who am I kidding, I always keep it open on my desktop) and fill it with a number. As soon as I finish reading 20 pages of a book a day (or a bit more), I open the tracker and write the number down.

                                                                The cell becomes green and gives me an instant boost of endorphin – a great success for the day. Then, it becomes all about not breaking the chain and having as many green fields as possible.

                                                                After 100 days, I crunch some numbers and see how I did.

                                                                If I have less than 10 cheat days, I reward myself with a great meal in a restaurant. You can create your own rewards and they can be daily, weekly, monthly or any arbitrary time table that you create.

                                                                Primoz Bozic, a productivity coach, has gold, silver, and bronze medals as his reward system.[4]

                                                                If you’re having problems creating a system which works for you, contact me via email and we can discuss specifics.

                                                                In the End, It Matters

                                                                What you do matters not only to you but to the people around you.

                                                                When you increase the quality of your life, you indirectly increase the quality of life of people around you. And sometimes, that is all the “motivation” we need to start.

                                                                And that’s the best quote for the end of this article:

                                                                “Motivation gets you started, but habits keep you going.”

                                                                Keep going.

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                                                                More Resources to Help You Build Habits

                                                                Featured photo credit: Anete Lūsiņa via unsplash.com

                                                                Reference

                                                                [1] Stanford Encyclopedia of Philosophy: Sorites paradox
                                                                [2] Muscle Zone: What causes yo-yo effect and how to avoid it?
                                                                [3] Growth Habits: 5 Missteps That Cause You To Quit Building A Habit
                                                                [4] Primoz Bozic: The Lean Review: How to Plan Your 2019 in 20 Minutes

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