Healthy Breakfast Options to Fuel Your Day

When you think of breakfast foods, the first thing that comes to mind is cereal, bagels, waffles, and pancakes. However, we often forget about having a healthy breakfast. The typical American breakfast is often loaded with refined carbs and too much sugar. Like a single serving (2 medium sized) pancakes with maple syrup contains roughly 350 kcal and a bowl of cinnamon toast crunch with milk contains around 390 kcal. So, when you eat these foods, they will quickly spike your blood sugar leading to crashing later and craving even more sugar later. When you start your day on a sugar rollercoaster, it’s really hard to concentrate and have steady energy throughout the day. It’s even harder to lose weight when you experience sugar spikes throughout your day. 

Have you ever noticed eating a bagel and then feeling hungry or hangry (hungry + angry) later looking for a snack or something else to help you get a quick surge of energy? Some of the signs of imbalanced blood sugar are shakiness, tiredness after eating, craving sugar and carbs along with throbbing headaches. 

It’s true that breakfast is the most important meal of the day and it’s a good idea to eat a great source of protein, healthy fats and fibre to help you stay fuller longer. Protein, healthy fats and fibre are really important as they help increase satiety and balance your hormones. 

Here are some great healthy breakfast ideas to start the day that won’t leave you feeling hungry and craving more sugar later. And most importantly you’ll be able to have more steady energy and lose weight and maintain it. 

• Avocado toast 
• Scrambled eggs with veggies and avocado 
• High protein smoothie
• Chia seed pudding
• Toast with almond butter and banana or berries 

Avocado Toast 

Calories: 175 kcal

The nutritional value of 100 grams of avocado:

• Calories: 160 kcal
• Fat: 14.7 g
• Sodium: 7mg
• Carbohydrates: 8.5g
• Fiber: 6.7g
• Sugars: 0.7g
• Protein: 2g
• Magnesium: 29mg
• Potassium: 485mg
• Vitamin C: 10mg
• Vitamin E: 2.1mg

The most significant benefit of avocados are: 

• Improves heart health
• Reduces risks of metabolic syndrome
• Supports skin, eye and hair health
• Promotes weight loss
• Supports digestive health

Avocado is a superfood and is rich in fiber and healthy monounsaturated fats. Avocados are an excellent source of magnesium, potassium, vitamin C, vitamin E and vitamin K. 

Ingredients:

• Sourdough Bread- 2 slices
• 1 ripe scooped Avocado
• 1 small diced tomato
• 70 g of smoked salmon
• 10 g chopped radish
• 10 g of chopped cucumber
• 1/2 tbsp. of Pomegranate Seeds
• 2-3 Olives
• 1/4 tsp. of Sea Salt
• 1/4 tsp. of Black Pepper

Recipe

Take a slice of bread, mash half of an avocado with a fork and spread evenly on the toast. Some of the toppings options are sea salt, black pepper, cayenne pepper, tomatoes, smoked salmon, radishes, cucumber, pomegranate seeds, boiled eggs, olives, arugula, sprouts and grated cheese. Enjoy your lip-smacking healthy breakfast! 

Scrambled Eggs with Veggies and Avocado 

 Calories: 284 kacl

One small egg (38g) contains: 

• Calories: 59 kcal
• Protein: 4.8 g
• Fat: 4 g
• Saturated Fat: 1.6 grams
• Vitamin A: 10% of the DV
• Riboflavin: 16% of the DV
• Vitamin B12: 21% of the DV
• Folate: 9% of the DV
• Iron: 5% of the DV
• Selenium: 28% of the DV

Eggs are an excellent source of protein. Protein is very important for several aspects of health, including tissue repair, eye health, muscle growth, immune function and so much more. 

Top health benefits of eggs:

• Enhances eye health
• Excellent source of protein 
• Enhances eye health
• Reduces risk of heart diseases
• Supports healthy skin
• Maintains brain health

Top health benefits for eating a variety of veggies:

• Reduce inflammation
• High in antioxidants and phytonutrients
• Rich in fiber
• Can help lose and maintain weight
• Lowers your risk for chronic diseases

Ingredients:

• ½ tablespoon of olive oil
• ½ cup of broccoli, chopped
• ¼ cup of onion, diced
• Handful of spinach or arugula
• 2 pasture-raised eggs 
• 1 tomato, diced
• ½ of avocado, diced for garnish

Recipe

Heat ½ tablespoons of olive oil in a pan over medium heat. Sauté the vegetables for 3-5 minutes until tender. In a bowl, whisk the eggs. Pour the eggs over the vegetables and stir. Stir frequently to scramble the eggs. Season with a dash of salt and black pepper, top with diced tomatoes and avocados. 

High Protein Smoothie Recipe

 Calories: 224 Kcal

1 glass of Protein smoothie contains

• Proteins- 11 g
• Carbohydrates- 25.5 g
• Fats- 8.2 g
• Fibre- 4.5 g 

Smoothie health benefits:

• Packed with fiber and protein
• High in potassium and magnesium
• Loaded with vitamins and minerals
• Help lose weight and boost metabolism
• Help decrease sugar cravings 

Ingredients:

• 1 scoop of vanilla protein powder
• 1 tablespoon chia seeds
• Handful of spinach
• ½ of banana
• ½ cup of fresh or frozen blueberries
• 3 cups of water or unsweetened nut milk (almond, cashew, flax or walnut)

Place all the ingredients in a high speed blender and blend until smooth. Enjoy! 

Chia Seed Pudding

Calories: 335 kcal

Nutritional Value of one ounce of chia seeds (approximately 28 grams of chia seeds)

• Calories- 137 kcal
• Carbohydrates- 12.3 g
• Protein- 4.4 g
• Fat- 8.6 g
• Dietary Fibre- 10.6 g
• Manganese- 0.6 mg (30% DV)
• Phosphorus- 265 mg (27% DV)
• Calcium- 177 mg (18% DV)
• Zinc- 1 mg (7% DV)
• Copper- 0.1 mg (3% DV)
• Potassium- 44.8 mg (1% DV)

Health benefits of chia seeds:

• High in fiber
• Rich in antioxidants
• High in vitamins and minerals (calcium, potassium and magnesium)
• Promote digestive health
• Improve heart health
• Support healthy skin
• Balance blood sugar
• Boost energy and exercise performance
• Support weight loss

Ingredients:

• 2 tablespoons chia seeds
• ½ cup of regular milk or unsweetened nut milk (almond, cashew, flax or walnut)

Optional:

• 1 teaspoon of raw honey or maple syrup
• 1 teaspoon of vanilla extract
• Any choice of fresh fruit, unsweetened coconut, nuts and seeds

Recipe

Add the chia seeds and milk to a jar and stir together. Let sit for 10-15 minutes, then stir again once the seeds start to gel. Cover the jar and place in the fridge for at least one hour. Chia seeds can also be made overnight for a quick breakfast the next morning. Stir the chia pudding before serving and add your favorite toppings. Stat your day with a spoonful of goodness in the form of a delicious healthy breakfast.

Toast with Almond Butter and Berries 

 Calories: 295 kcal

Almond butter, plain, unsweetened, no salt added nutritional value:

• Calories: 101
• Protein: 2.1 g
• Carbohydrates: 3.4 g
• Total fat: 9.5 g
• Sugar: 0 g

Health benefits of almond butter:

• High in monounsaturated fat
• Support healthy blood sugar

Health Benefits of berries:

• High in antioxidants and vitamins
• High in fiber 
• Boost brain health
• Promote heart health
• Support digestion
• May aid in weight loss

Ingredients:

• 1 slice of your favourite bread (Ezekiel bread or sprouted or gluten-free)
• 2 tablespoons of unsweetened nut butter of your choice (peanut, cashew, almond or macadamia)
• A handful of berries of your choice (raspberries, blueberries, strawberries or blackberries)

Recipe

Spread the nut butter of your choice and top with your favorite berries. Enjoy. 

Eating a healthy and nutrient-dense breakfast will set you up for success for the rest of your day. You’ll feel energized, productive and feeling full for hours. Make it a priority to choose nutrient-dense foods for breakfast to help kick start your weight loss and maintain it. 

Most importantly, if you need support, guidance and accountability, our HealthifyMe coaches would be happy to get you started on your weight loss journey. Don’t struggle alone! Sign up today to get started with your health and wellness goals. 

What’s your favourite go-to breakfast? Please share in the comments below.