Breakfast Essentials to Start Your Day Right
At this point in your adult life, you know that breakfast really is the most important meal of the day. Making breakfast an essential part of your daily routine has many benefits, including helping to avoid brain fog throughout the day and reaching your fitness goals. Even so, many adults find themselves either making unhealthy breakfast choices due to a rushed morning routine while others skip the meal all together under the false belief that this will help them lose weight.
Take it from us - and from the numerous health experts and studies that have been done over many decades - when we say that you should make a healthy breakfast part of your morning routine every single day. We know that changing your morning routine can be a challenge, which is why we are sharing our list of favorite breakfast essentials to start your day right that are both healthy and easy to incorporate into any meal:
(Be sure to check with your doctor or health care provider before you make any significant changes to your diet.)
Coffee or Black Tea
According to Healthline, coffee has many potential health benefits including improving energy levels and helping the body to burn fat. It is also naturally high in antioxidants. This makes it a great breakfast beverage, although you should avoid adding sugar from flavored sweeteners. You should also stick to 1-2 cups only so you aren’t overdoing it on the caffeine, which could lead to a “crash” later in the day. Not a coffee fan? Black tea is a great alternative with similar health benefits.
Eating lean protein in the morning not only helps fuel you for the day ahead, it’s likely to keep you full longer which means you’ll make better food choices later in the day. There are many different ways to enjoy lean proteins as part of your breakfast for all types of diets. Here are some of our favorite choices:
- Plain Greek yogurt (top with fruit or drizzle with organic honey)
- 2 hard-boiled eggs (seasoned with pepper or paprika)
- Low-fat cottage cheese (pair it with tomatoes, or your favorite fruit or veggie)
- Chicken or turkey sausage (2 small to medium links or patties)
- Peanut butter (one tablespoon spread on whole-grain bread if desired)
From antioxidants to fiber to their ability to lower cholesterol, oats are one of the healthiest foods available. While there are many ways to enjoy oats, our current favorite trend is “overnight oats” that require only simple assembly (with no cooking) the night before. To keep things healthy, you will want to avoid adding sugary ingredients and stick only to natural additions like fruit and nuts. Check out some delicious and healthy overnight oat recipes from Skinnytaste here.
Avocados aren’t just the trendiest fruit of the moment; they are packed with healthy fats and fibers. And, they have a super delicious and creamy taste! One of the easiest ways to enjoy avocado for breakfast is spreading it on whole-grain toast with other toppings (we love it with olive oil, lemon, a pinch of salt and pepper). If you typically eat eggs in the morning, we also love a baked avocado egg cup which is made by slicing the avocado in half, hallowing out the center and cracking an egg inside, then baking for 15-20 minutes at 450 degrees.
This is the ultimate fruit-for-breakfast solution for anyone who claims they just don’t have time for breakfast. Not only do bananas fill you up more so than most fruits, they literally come in their own convenient packaging to take with you! And, they are packed with healthy stuff like vitamin B6 and soluble fiber, which can help lower cholesterol. These yellow wonders are great on their own, but also delicious when sliced on top of your overnight oats or paired with a tablespoon of natural peanut butter.
With this list of breakfast essentials, you will be out of excuses when it comes to skipping breakfast! If you find that you are still struggling to make time for the most important meal of the day, it may be time to consider adjusting your bedtime and wake up routines to give yourself a little extra time before heading out the door.
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