It’s very popular for people to skip breakfast. It’s also generally a bad idea. Many people feel they don’t have the time or interest to eat a proper, let alone healthy breakfast, every day, so they often resort to skipping the meal altogether.
But eating well first thing in the morning has many benefits. It gives you energy to be alert and productive throughout the day. It helps maintain your hunger levels so you don’t snack on energy-dense junk later. Starting the day with a healthy breakfast is the best way to go.
Below we’ve got three simple, healthy breakfasts you can build a lot of interesting, healthy variations on. We’ve gone for foods that don’t require a lot of time to prepare, so fresh fruit salads or big cooked breakfasts are out. They're great breakfast options to be sure, but people don’t always have time to make them. Even if you’re super busy in the morning you should have enough time to make one of the suggestions from this list.
So here we go: three fast, healthy breakfast options everyone can enjoy:
TOAST
Wholegrain or multigrain, preferably: gluten free if you need. Or whatever your favourite bread-substitute might be.
Toast embodies what this list is about: food that’s quick, simple to prepare, and versatile. It might seem like an old, boring staple, sure. But putting things on some gently cooked bread really is a great starting point for a good, healthy breakfast.
Fried egg on toast, for example, gives you fiber, protein, and carbs for energy throughout your morning. It takes as long to fry an egg as it does to cook a slice of toast, so it’s quick to prepare. Throw on a slice of ham or thinly sliced chicken (leave bacon for special occasions) and some spinach leaves and presto, a quick, healthy breakfast.
For vegetarians, nut spread (like peanut butter or almond butter), fruits, berries and chia seeds are also a good way to give you a solid meal in a heartbeat. Any combination of sliced fruit and berries is as tasty as it is healthy. Use natural honey for that extra kick of sweetness and energy.
Here are a few suggestions for filling, healthy breakfasts you can make starting with a humble slice of toast:
- NUT, BANANA AND CHIA
- SWEET BANANA BERRY
- CREAM CHEESE AND STRAWBERRIES
- RICOTTA CHEESE AND CUCUMBER
- AVOCADO AND EGG
- FRIED TOMATO AND MUSHROOM
- TOMATO, MOZZARELLA AND SPINACH
- BANANA AND CINNAMON
- MANGO AND MOZZARELLA
- AVOCADO, SPROUTS AND LEMON JUICE
- HUMMUS AND POMEGRANATE
- SALMON AND CREAM CHEESE
- MANDARIN SLICES AND BERRIES
- PEAR, RICOTTA AND HONEY
SMOOTHIES
Smoothies are quick, easy, and highly customizable. They can also last a day or two in the fridge, so if you make a big batch one morning you’ll have breakfast for a few days. Fruits, veggies, spices and seeds can all be quickly thrown together for a nutritionally complete, healthy breakfast.
Smoothies are also suitable for just about any diet. If you're lactose intolerant, then use almond or rice milk. If you want to watch your sugar intake, you can use more vegetables than fruit. Green smoothies full of leafy greens are also increasingly popular in this day and age. You can even add supplements that you might want or need, such as protein powder, to bulk up your meal and give you that extra energy kick.
Everyone has their go-to favorite smoothie ingredients. Here are some interesting flavor combinations, some you might not have thought of, that you can try for your next smoothies:
- MANGO AND PINEAPPLE
- APPLE, CARROT, AND GINGER
- BEETROOT AND ORANGE
- MANGO-STRAWBERRY
- BANANA-AVOCADO
- BANANA AND CASHEW
- BANANA AND PEANUT BUTTER
- WATERMELON AND MINT
OVERNIGHT OATS
And finally, overnight oats are a great option for people who don’t have a lot of spare time in the morning. They’re also super simple to prepare: 1/2 cup of rolled oats, 1/2 cup of milk of your choice. Combine the two together and leave in the fridge overnight. To save dishes and energy you can even prepare them in the same bowl you want to eat them out of. Now you've got a healthy breakfast and easy clean-up afterwards!
Of course, a bowl of plain oats first thing in the morning is hardly the most appetising breakfast for most people. Luckily, like everything else on this list, oats are a super versatile meal. You can add just about anything you want to them. They go amazingly well with fruits, nuts, berries, seeds, chocolate, and honey. Spices such as cinnamon go well with just about anything you'll add to overnight oats. A quarter teaspoon of essences and extracts, such as coconut, vanilla, or coffee bean, can absolutely transform a plain dish into something amazing.
Some suggested overnight oat toppings:
- STRAWBERRY AND CHIA
- CINNAMON AND BANANA
- PEANUT BUTTER AND BANANA
- CHOCOLATE AND CHIA OATS — Use cacao powder to stir into the mixture for that chocolate hit.
- BERRIES AND HONEY
And there you have it! Three super fast, super simple ways to get a healthy breakfast every morning. We hope you find some tasty-looking suggestions in the list that get you inspired to eat well every morning.
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