We’ve all heard the saying when it comes to breakfast: it’s the most important meal of the day. Eating a healthy breakfast provides the fuel needed to jumpstart our morning routines and prevents us from indulging in excessive amounts of fat and sugar throughout waking hours.
Here’s the catch: a bowl of Cap’n Crunch isn’t going to cut it. Neither is a Pop-Tart or a glazed donut. The key is to start your morning with one of these seven easy, healthy options to keep you from feeling sluggish and energy-deprived come lunchtime and to make your day a productive one.
Number Seven: Protein-Rich Toast. Trade white bread for whole grain as your body works harder to digest unrefined grains. Toast a slice or two, and spread on raw almond butter and honey or all-natural peanut butter. Not only is nut butter a great fat source, but it is also necessary in the body’s absorption of important nutrients.
Number Six: Guilt-Free Oatmeal. This guilt-free oatmeal is a great alternative to the sugary cereal you may be too accustomed to eating for breakfast. One serving of oatmeal contains only 150 calories as well as soluble fiber; it’s a great weight loss and cholesterol-lowering tool. Prepare half a cup of oatmeal in the microwave with either water or your choice of milk (skim or almond milk for low-cal alternatives) and then top with fresh fruit and chopped nuts. Stir in honey or maple syrup for a sweet kick.
Number Five: Egg White Omelette. If you’re looking for a nutrient-dense, low-cholesterol breakfast, you’ll find this egg-white omelette extremely satisfying. Scramble three egg whites with one cup of spinach, a pinch of cayenne pepper and an additional veggie or two of your choice. Top with salt and pepper and reap the benefits of this protein and vitamin-packed meal.
Number Four: Power Breakfast Smoothie. Magnesium-rich with high levels of protein and antioxidants, your body will thank you for this nutritious breakfast smoothie. Mix one cup almond milk, one banana, one cup frozen strawberries or blueberries, one quarter cup quick oats, one quarter cup almonds, two to three tablespoons of plain Greek yogurt and a dash of cinnamon in a blender. Serve chilled.
Number Three: Banana Oat Pancakes. Are you a fan of healthy pancakes? Who knew there truly was such a thing? These three-ingredient pancakes pack in fiber, potassium and protein and will keep your feeling full for hours. Set your stove to medium-low heat before whisking one large organic egg, one quarter cup of old-fashioned oats and one mashed ripe banana together in a bowl. Pour the batter onto a heated skillet and cook two to three minutes on one side then one minute on the other. Serve hot with your choice of healthy toppings, i.e. maple syrup, honey, or nut butter.
Number Two: Two-Ingredient Breakfast Cookies. Yes, you are seeing correctly: cookies for breakfast. Preheat the oven to 350 degrees Fahrenheit, and mix two mashed bananas with one cup of oatmeal. Spoon the mixture onto a cookie tray and bake for 15 minutes. If you’re looking to go the extra mile, add chopped walnuts, raisins or dark chocolate chips to the mixture before baking.
Number One: Classic Breakfast Sandwich. This savory, lean breakfast sandwich tastes just as delicious as the deli down the street’s high-calorie, no-good-for-you bagel sandwich. Cook one large organic egg on a heated skillet while warming one pre-cooked slice of Canadian bacon in the microwave for 20 seconds. Place one slice of extra sharp cheddar cheese on a toasted whole grain English muffin followed by your fried egg and Canadian bacon.