Many people have a difficulty choosing a healthy breakfast. It’s hard since many of us have grown up with a lot of sugar at breakfast. So, what are the healthy choices? Granola? Oatmeal?
Most typical North American breakfasts are high in carbohydrates and insufficient in healthy fats and protein so that you end up needing a pick me up before lunch. This “pick me up” usually ends up being either coffee or another high sugar snack that can keep you on a blood sugar roller coaster for the rest of the day.
But what should you choose for breakfast? Do you need a bit of inspiration to start eating breakfast again? Breakfast is a meal that needs to be quick and easy to incorporate into a morning routine.
Getting some protein at breakfast can help with blood sugar management, metabolism, and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite “go-to” breakfasts.
Want a guide that will give you some great breakfast recipe options you can make in minutes? Download it here.
Option #1: Eggs
Yes, eggs are a fantastic breakfast food. And for good reason!
No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.
And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
Option #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber and make a great contribution to breakfast.
But don’t be fooled by “candied” nuts, sweetened nut/seed butter, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a handful of almonds, walnuts, or pumpkin seeds as you’re running out the door so you’re not grabbing for something less-healthful because you are starving later.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter in your blender & blend until frothy.
Option #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. Veggies are important at every meal, and I discuss that in more detail here.
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them to every single meal of the day. So if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You’re allowed to have leftovers! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
Check out my FREE meal plan guide, which includes breakfast, dinner and snack recipes along with a shopping list to make it a no-brainer. Sign up below to get it.