Our bodies operate the best when they have the proper fuel to run on. It’s one of the reasons eating breakfast is so important. Starting your day on a full tank gives you the energy to burn and gets your metabolism running.
To do that, you need a combination of three things: fat, carbohydrate and protein. This is the magic combination you should think about for all meals, as it provides long-lasting energy (and prevents the spikes in blood sugar that an all-carb breakfast would give you). Of course, you want the quality of those ingredients to be super-nutritious: healthy fats, fiber-rich carbs, and lean proteins.
Here are six quick breakfasts that deliver this formula. Try them!
Chia Pudding
Chia seeds (fat) + soy milk (protein) + blueberries (carbs). Spending five minutes the night before to stir together chia seeds and some sort of milk gives you a grab-and-go breakfast in the morning. Try Giada De Laurentiis’ version of Chia Seed Pudding.
Overnight Oats
Rolled oats (carbs) + whole milk (fat and protein) + grated apple (carbs) + walnuts (fat) + cinnamon. Similar to chia pudding, overnight oats follow the mix-and-sit approach for a quick-and-easy breakfast. You should also try this blueberry almond version.
Smoothies
There are endless variations of the yogurt (protein) + fruit (carbs) + seeds/nut butter/fat formula. Ellie Krieger’s Peanut Butter Split Smoothie is particularly simple. You can also add a couple tablespoons of rolled oats to boost the fiber in your smoothie.
On-the-Go Breakfast
Try pairing a latte (protein) with a fruit-and-nut energy bar (carbs and fat), such as Marcela Valladolid’s chewy Aztec Fruit Bars. If you’re out the door before you’ve had a chance to eat breakfast, this is a combination you can find on the go.
Avocado Toast with a Soft-Boiled Egg
Who doesn’t love a good avocado toast? The avocado gives you healthy fat (and fiber), the whole-grain toast gives you carbs (and more fiber) and the egg is your protein.
Cottage Cheese Parfait
Low-fat cottage cheese (protein) + raspberries (carbs and fiber) + flax seeds (fat). You can always enhance it with a drizzle of maple syrup
Anna G says
I like the simple recipes with ingredients that most people already have
nicolthepickle (Nicole Graham) says
I love the idea of overnight oats. My mom used to make something like that. I hadn’t thought of it in ages.
Jennifer Ann Wilson says
I love this idea, I am going to give it a try.
Susan M says
I’m all about the smoothie breakfasts!
Lucy says
Want to try the chia pudding recipe !! Love avocado and also love making smoothies ! Great Post !
Deanna Barkley says
Such simple recipes that sound delicious and healthy.
Maureen Anderson says
I’ve got to try the chia smoothies.
Soozle says
These all sound great – I would like to try the chia pudding