What Are Some Ideas for a Healthy Breakfast besides Eggs?
How do you start your mornings? Do you eat right away? Hold off? Forget to eat? Or are you not hungry? (I’m always hungry at meal times so I lovingly don’t understand that last one!)
I know all sorts of breakfasters, but more often than not what I really hear is: I’m not hungry so I don’t think about it, and then I’m hungry and I buy something crappy from the gas station or vending machine.
I get it. When you’re not thinking about it, you don’t care or worry about it. But that’s where preparation comes into play. I’m a big meal and snack prepper and have been for years… And I count it as one of the top reasons that I stay healthy.
Let’s dive into breakfast really quickly. Without going into fasting (that’s a topic for another blog post), it’s a good idea to break your fast within the first few hours of waking and/or around 12 hours between meals. Do I do this all of the time? No. Because it depends on the situation. But I often aim for at least 12 hours between when I finish eating at night to eating breakfast in the morning. However, I do have my coffee (with a bit of sweet cream coconut milk creamer) first. I’m a creature of weird habits: I don’t like to mix my food with many beverages besides water (even alcohol most times). So, I enjoy 1-2 cups of coffee first, and then I eat breakfast. Sometimes that’s 12 hours after I stopped eating at night, sometimes it’s 14 hours, and occasionally it’s 10-11 hours after. It all depends on when I get up, what I do in the morning, and whether or not I’ve already drank water and coffee. Odd, I know.
What I suggest is that your breakfast includes—like all meals—a carbohydrate, a protein, a fat, and something with fiber. When you combine all four of those together you get flavor and satiety.
· Examples of breakfast carbs: Whole grain cereal, whole grain or whole wheat bread, oats/oatmeal, fruits, or a granola bar made from dates
· Examples of breakfast proteins: Nuts, meat, eggs, nut butters, yogurt, cottage cheese, or cheese
· Examples of breakfast fats: Avocado, cheese, certain meats, nuts, or nut butters
· Examples of breakfast fibers: Whole grain cereal or bread, oats/oatmeal, chia seeds, flaxseeds, or fruits
There are more, of course, but those are some of the more typical/common ones you think of.
I vary my breakfasts depending on what time it is, where it is, what’s going on, who’s around, and, of course, what we have, but I usually keep all of the above in our fridge and pantry at all times.
Here are some of my favorite breakfasts:
· A Greek plain or vanilla yogurt (Greek = more protein, plain or vanilla = less sugar) + pumpkin seeds/seeds or nuts of choice + 1 Tbsp. chia seeds or flaxseeds + fruit or a sprinkling of dried, unsweetened coconut
· ½ c. oatmeal made with hot water and 1-2 Tbsp. milk of choice + dash of cinnamon + small handful of chopped nuts/seeds + ½ c. (ish) of fruit + 1 Tbsp. chia seeds or flaxseeds
· Overnight oats: ½ c. old fashioned rolled oats + ½ c. milk of choice + ½ Tbsp. chia seeds or flaxseeds + 1 Tbsp. sweetener of choice (honey is preferred!) – mix well and put in the fridge overnight – add desired toppings before you eat (coconut, fruit, nuts, peanut butter, etc.)
· 1 piece of whole grain bread with a little butter on it and toasted + ¼ avocado + sprinkle of cheese of choice + 1 slice meat of choice + 1 egg
· 1 piece of whole grain bread toasted + natural peanut butter + 1 banana sliced on top
· ½ - ¾ c. whole grain cereal + handful of seeds + 1 banana cut up + milk of choice
· ½ - ¾ c. cottage cheese (I go with 4% milk fat) + ½ - ¾ c. fruit chopped + handful of nuts or seeds
· High-fiber tortilla wrap + ¼ c. cheese sprinkled + 1 scrambled egg + ½ c. chopped veggies of choice + meat of choice (optional) folded and microwaved as a quesadilla
· Quick smoothie: 2 handfuls spinach (yes, really) + 2 spoonfuls of avocado (yes, really) + fruit of choice + ½ c. milk of choice + ½ c. water of choice + 2 spoonfuls of nut butter
· Protein balls: ½ c. nut butter + ½ c. honey + 1 c. old fashioned rolled oats
o Make them “extra” by adding nuts, seeds (flax, chia, pumpkin), dried fruit, coconut flakes, or chocolate chips
· My favorite on-the-go breakfast is a small handful of raisins + a small handful of nuts (+ a handful of whole grain cereal if you need more)
· Worse comes to worse, I grab a Lara Bar (they’re made with all real ingredients) + an apple or banana
· Another worse comes to worse, a cheese stick + a natural/real meat stick + a piece of fruit works!
Those are some of my usuals and favorites, but of course you can discover a whole world of breakfast ideas on the Google machine and on, my favorite, Pinterest.
Take care of you!