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Breakfast is often called the most important meal of the day, and for a good reason. It provides you with the energy and nutrients you need to start your day on the right foot.
However, not all breakfasts are created equal.
Most of the cereals, bread, pre-made smoothies, etc. on the market are made with many additives, preservatives, sugar, and so much more! This is not the best way to set your day up for success.
In this post, I’ll explore how to make a healthy breakfast that will keep you feeling full and satisfied all morning long.
Incorporate Protein, Fat, and Fiber
One key tip to making a healthy breakfast is to incorporate protein, fat, and fiber. Now, let me tell you why!
Protein, fat, and fiber are all important nutrients that help provide a steady stream of energy throughout the day. They are all satiating nutrients that can help prevent that mid-morning crash, keep you feeling fuller for longer, reduce cravings, and prevent overeating throughout the day!
Nutrient absorption is a big factor as well. Consuming a balanced breakfast with protein, fat, and fiber can help improve the absorption of vitamins and minerals.
Adding in these things can also help with stabilizing your blood sugar which is SO important! Making sure you are balancing your blood sugar can help with your energy levels, and appetite control, improve your mental focus, reduce your risk of chronic diseases, help balance your hormones, and so much more! Consuming protein, fat, and fiber in your breakfast can help prevent spikes and crashes throughout the day.
Examples of breakfast foods that are high in either protein, fat, and/or fiber:
- Eggs
- Avocado
- Nuts and seeds
- Whole grain toast
- Organic oats
- Nut butter
- Greek yogurt
- Fruits & vegetables
Healthy Swaps
Another way to make a healthy breakfast is to make some healthy swaps! For example, if you’re making pancakes or waffles try using grass-fed butter and organic maple syrup. Can even top it with some fresh fruit! Swap out white bread for whole-grain bread (or gluten-free bread if you’re like me), and switch from sugary cereal to a high-protein, low-sugar option.
If you love oatmeal, try switching to organic oats. Why? Because oats are one of the top foods sprayed with glyphosate. If you can buy anything organic, oats should be at the top of your list!
What to Avoid
When making a healthy breakfast, you should also avoid some things. These include sugary pastries, processed meats like bacon or sausage, and sugary cereals. My favorite kind of bacon is the Applegate bacon. I typically get it from Hyvee or Target. It is made with only real whole food ingredients, it’s gluten-free, has no antibiotics, is non-GMO, and casein free. And guess what, IT TASTES AMAZING!
Sample Quick Healthy Breakfast Ideas
Now that you know some key principles for making a healthy breakfast, here are some sample breakfast ideas to get you started:
- Smoothie: frozen fruit of your choice, banana, a handful of leafy greens, a healthy protein powder (I love the Just Ingredients vanilla protein powder - use code organicmeg10 for 10% off!) nut butter of your choice, avocado/MCT oil/coconut flakes for a healthy fat (just need one), can even add organic oats or greek yogurt as well. This is my absolute favorite breakfast at the moment, I genuinely look forward to it every morning!
- Avocado (whole grain) toast with an egg and tomatoes on top: Eggs are a great source of protein and are very nutrient-rich. Avocado and tomatoes are also two very nutrient-rich foods that work together to create a synergistic effect, meaning they can enhance each other's health benefits when consumed together (just like turmeric and black pepper)
- Omelet with veggies: I absolutely love omelets. If I go out to eat for breakfast, this is what I’m getting 100%. You can add so many veggies to an omelet but some of my favorites are leafy greens, mushrooms, onions, tomatoes, and of course avocado on top!
- Greek yogurt healthy parfait: A super quick breakfast could be plain greek yogurt with fresh berries, nuts/seeds (pumpkin seeds, chia seeds, hemp seeds), coconut flakes, and you could even add a little nut butter and/or protein powder. I love mixing my vanilla protein powder with greek yogurt.
- Overnight oats: Organic oats with milk (almond, coconut, organic whole milk) chia seeds, and fresh fruit makes for a super quick and delicious breakfast! You can even top it with nut butter in the morning!
Main Tip to Make a Healthy Breakfast EVERY Morning
Breakfast time can be chaotic and sometimes stressful (especially if you have kids). But if there’s anything I can teach you it’s that no matter how busy life gets, your health does not have to sacrifice.
One of the best ways to ensure you’re eating a healthy breakfast every morning is to plan ahead!
Planning ahead is key when it comes to making a healthy breakfast. Consider prepping some ingredients the night before, like chopping up veggies for an omelet or making your overnight oats. This can save you time and make it easier to stick to your healthy breakfast routine.
While I don’t really recommend skipping breakfast, I know the science behind fasting and for some people, it is absolutely great, but for others not so much!
Make sure you’re listening to your body above all else to see if fasting is right for you.
Personally, I feel better when I eat breakfast, I notice it is a lot better for my hormones and overall hunger cues throughout the day.
If you are someone that likes to fast and it works for your body, that’s totally fine. But what you need to make sure of is that then the FIRST thing you eat for the day is made with whole foods.
I hate to break it to you but fasting won’t do you much good if your first meal at lunch is a Jimmy Johns sandwich.
If you are super short on time, even just having a handful of fruit like berries or a banana is so worth it.
The next thing I want to touch on is something I know you all know, but do you do it?
Hydration in the Morning
Hydrate, hydrate, hydrate! How many times have you heard people say that? Repetitive, but SO TRUE!
Hydration is important when you wake up in the morning for several reasons, especially after the body’s detoxification process that occurs during sleep. Should we get into it? I think so!
- Replenishing Fluids: During the night, your body loses fluids through breathing, sweating, and urine being built up. Rehydrating in the morning helps replace these fluids and maintain healthy hydration levels!
- Supporting Detoxification: The body detoxifies during sleep, and hydration is critical for flushing out toxins and waste products. Drinking water in the morning can help support this process and ensure that the body is able to eliminate toxins effectively. If the first thing you drink in the morning is coffee, your body is unable to eliminate these toxins that were built up throughout the night as well.
- Boosting Energy: It’s no secret that dehydration can lead to feelings of fatigue and low energy levels. Drinking water in the morning can help you feel more alert and energized, which is especially important if you have a busy day ahead!
- Supporting Digestion: Staying hydrated can help support healthy digestion by keeping the digestive system lubricated and functioning properly. This can help prevent constipation and other digestive issues. You should not be solely relying on your morning coffee to help you go to the bathroom if ya know what I mean! If it helps, that’s great but like I said this shouldn’t be your only solution, try drinking water first!
Adding a squeeze of lemon or lime and a pinch of sea salt can also help support digestion and hydration!
In conclusion, making a healthy breakfast doesn’t have to be complicated. By incorporating protein, fat, and fiber, making healthy swaps, avoiding sugary processed foods, and hydrating, you can start your day off on the right foot and set yourself up for success! So, try out some of these ideas and see how you feel - your body will thank you!
