Breakfast is the most essential supper of the day. There is nothing worse than eating what you think is a filling, healthy breakfast at 8 a.m. only to be freaking starving an hours later. What gives?!
A lot of this has to do with what we traditionally eat at breakfast: starch, starch, and starch. Think of the most common breakfast foods—waffles, pancakes, toast, bagels, etc This can be good for energy levels, but it doesn’t last unless we have other elements for satiety,
As tempting as it is to just eat a bagel with cream cheese and call it a day, aim for a balanced meal that includes lean protein, healthy fats, and fiber-rich carbs. That way, you’ll stay full and satisfied long after you’re done eating.
Why should I eat breakfast?
Studies have shown that women who eat breakfast regularly:
Get more vitamins, mineral, and fiber
Are less likely to be overweight
What should women eat for breakfast?
When choosing a healthy breakfast, aim to include foods from a variety of food groups. Having a meal with all the types of macronutrients, including carbohydrates, proteins, and fats, will help you to stay full and feel satisfied. Whole grain carbohydrates typically eaten at breakfast include whole grain cereals, oatmeal, and whole grain bread. Foods such as eggs, peanut butter, nuts, and low-fat dairy are all great choices as they have both proteins and healthy fats.
When choosing your protein (you should aim for about 20 grams of it at breakfast), stick with eggs, Greek yogurt, and lean breakfast meats.
Then, combine your lean protein with whole grains (oatmeal, whole-grain bread, or quinoa), vegetables and fruits. All provide fiber and complex carbohydrates that help you feel full longer.
And don’t shun fats like nut butters, avocado, and olive oil. Our body needs fat to absorb vitamins in the food, and they contribute to the fullness factor.
Here are some healthy breakfast recipes options that make the grade:
Paleo Sweet Potato Breakfast Hash Bowl
This recipe is so easy to make—and while it may seem like it takes a tad bit longer than the other recipes on this list, the amount of work is minimal.
Recipe author: Kim’s Cravings
Prep time: 15 minutes
Cook time: 20 minutes
Yields: 4 servings
Ingredients: 3 slices uncured turkey bacon or regular bacon 1 small diced onion 1 sweet potato cut into ½-inch cubes 2 garlic cloves, minced 2 cups Brussels sprouts, stems removed and quartered 1 apple, diced Eggs, egg whites or a combination of the two (optional) Salt and pepper, to taste
Blueberry Oat Greek Yogurt Muffins
These muffins are made with Greek yogurt instead of oil and contain heart-healthy oats.
Recipe author: Running with Spoons
Prep time: 10 minutes
Cook time: 20 minutes
Yields: 12 muffins
Ingredients: 1 cup all-purpose flour 1 cup old-fashioned rolled oats 1½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon ground cinnamon ¼ teaspoon salt 1 large egg 1 cup plain Greek yogurt ¼ cup honey 2 tablespoons coconut palm sugar ¼ cup unsweetened almond milk 2 teaspoons vanilla extract 1 cup blueberries, frozen or fresh
Skipping breakfast is the sin of healthy eating. There’s overwhelming evidence that eating a well-balanced breakfast boosts your metabolism, helps you make better food choices throughout the day and improves your focus. But if you’re a perpetually late person, breakfast may take a backseat to all the other stuff you have to do each morning. That’s where these healthy breakfast recipes come in.