It’s 1/4 cup oatmeal, 1/4 cup nuts (and dried fruit, optionally), 1 tablespoon chia seeds, 1 tablespoon golden flax seeds, and ill usually add a tablespoon of raisins for some added sweetness.
Mix all of that up and then put in 1 cup of almond milk and stir again.
Let it sit for at least an hour or two and you have a delicious, filling breakfast.
Sometimes I also have banana pancakes (banana, oat and 1 egg)
2. Yogurt and fruit:a bowl of plain or lofat yo' with your choice of berries, topped with cinnamon or mixed spices.
3. cornbread with homemade flour – just dry corn & grind it in a processor/ coffee grinder.
4. Hash browns – you can use sweet potatoes/ carrots /butternut instead of potatoes if you are adventurous.
5. Japanese breakfast – miso soup, fish, baby spinach or other veg & bowl of rice. You can switch to multi grain rice or brown rice.
6. Banana pancakes: use a very ripe banana, replaces egg.
7. Corn meal (Ugali)/ steamed yams/cassava
Hope that helps.
Cabbage (steamed or stir/fry)
The almond milk and soy yogurt contain different types of protein and essential amino acids, the berries are full of antioxidants and vitamins and the banana carries lots of potassium. And you can eat it on the go! I used to eat it while waiting for the bus or during school breaks since it’s so easy to take with you. Really my all time favorite breakfast!
Day 1- polenta, egg, spinach
Day 2- waffle, chicken sausage, sautéed greens
Day 3- pancake, ham, sautéed bell peppers
Day 4- potato hash, bacon, broccoli
For busy mornings:
Day 1- chia pudding w/ almonds
Day 2- breakfast quiche
Day 3- yogurt w/ berries
Day 4- latte w/ collagen or protein powder
I use gluten free options of the above, and vegetarian/vegan/dairy free options are easy to sub in. Once I can find a good gf bagel, I’ll add back a bagel w/ cream cheese and smoked salmon!
2) Apple, slice of cheddar cheese, and pecans
3) turkey bacon, slice of tomato, slice of toast
Gluten free chicken nuggets when I'm in a hurry. They're quick, easy, and the right fat-protein-carb ratio for me. Same thing with whole milk. Quick calories for when I dont have time.
Or breakfast sandwiches
Overall it’s a trial and error thing. I think it’s taken ~6 years for me to change from never eating breakfast to meal prepping it most Sundays. I’m always on the lookout for cookbooks at used book stores, and I’ve found trying a new recipe a month to be a fairly sustainable goal. I hope this helps!
There are studies that prove that eating eggs is a bad as smoking 5 sigarettes per day. Egges increase the risk of cancer of 50%. Google it.
Hope that helps!
Well cooked (boiled) pulses, cereals then comes sandwiches, muesli. Don't forget protein bars and shakes.
Searching for variety then one can get hundreds of nutrition rich meals/juices etc
Wheat bread with nut butter and banana slices.
Cheerios with berries and Greek yogurt or milk.
Turkey slices rolled up with avocado with a side of fruit.
Or leftovers from last nights dinner in a smaller portion.
Melting peanutbutter in the microwave thinned with skim Milk for some peanutbutter "syrup" YUM!
🍎🍐🍊🍋🍌🍇🍓🍒🍑🥭🍍Add fruit to your oatmeal. Have an english muffin with raw honey 🍯 or mashed avocado 🥑. I add chia or flaxseed to yogurt.
My suggestion is to try different combinations of vegetables and fruits for a smoothie so you don't have every day the same taste. Do the same for the eggs, then I didn't know there were so many different ways to cook eggs.
I try as well to cook quinoa and mix it with fruit, it's yummy and quinoa is super healthy.
You can try natural mermelades, avoid mermelades artificially sweetened, peanut butter is also good although I rather have it as snack between meals.
I hope this helps.
- How big is your breakfast compared to your lunch?
- Could you offer simple ideas on what to cook in the morning that would be healthy?
- What’s your favorite on the go breakfast?
- How to meal prep breakfast??
- Any suggestions for a good vegetarian breakfast/ brunch for the weekend?
- Is there a website that you know which has great recipes for healthy food?
- My job is sedentary… What kind of breakfast should I be having?
- Is it healthy to eat the same breakfast every day?
- What is your favorite healthy breakfast that gives you sustained energy and keeps you feeling full until lunch?
- How do I get more veggies for breakfast?