Healthy Breakfast Ideas

Have you ever heard of the saying, ‘Eat breakfast like a king, lunch like a prince, and dinner like a pauper/peasant`? This is an old saying from Adele Davis, an American nutritionist (1904-1974).

What does this mean? This saying suggests that breakfast should be your heaviest meal and every meal after that should be smaller in comparison, ending with dinner, which should be the lightest meal of all.

There are many schools of thought about breakfast. What about you? Are you a breakfast lover? If you are and you´ve run out of healthy breakfast ideas, do not fret. This post explores some simple healthy breakfast ideas for your busy schedule.

The breakfast debate

Is breakfast the most important meal of the day?

There are generally two schools of thought on this one. One camp believes that breakfast is the most important meal of the day. They make points such as the impact of having a daily breakfast on your cognitive development and keeping your concentration levels up.

They claim that students who do not eat breakfast tend to score lower on aptitude tests because they are unable to concentrate. Scientific research seems to indicate that children learn better and are able to concentrate longer after having breakfast.

There´s another group of people; who think you should skip breakfast altogether and perhaps embrace the intermittent fasting approach. Intermittent fasting is the act of prolonging the time you take to break your fast (the term from which breakfast originated) from the previous evening.

Generally, an 18-hour gap is recommended but not mandatory, which means, depending on your last meal, your first meal could be anywhere between the hours of noon-3:00 pm.

There are many benefits associated with intermittent fasting. Some of the most noticeable ones are it can lower insulin levels and can increase HGH (Human Growth Hormone) levels. HGH can help your body burn fat.

Intermittent fasting also encourages cellular repair as it removes waste from your cells. No one is expected to do the intermittent fast daily. Intermittent fasting is more of a practice to flush out toxins from your body for a short period.

Our bodies are different. Some people cannot function without breakfast or their first cup of coffee. There are a few people, who may feel weak and faint without having breakfast.

Some others wake up and still feel full, so they have a later breakfast instead. Skipping breakfast seems to have no ill effect on them.

Hotel Breakfast

Some hotels may include continental/complimentary breakfasts. Breakfast may vary from region to region and country to country. Some countries even offer a light fine wine for breakfast in their inclusive packages.

Normally on vacation, you may plan to go sightseeing and have a long list of things to do. A proper breakfast will give you the stamina and energy you need and will hold you over for hours.

Many times, because of a busy vacation schedule, it is not impossible to miss a meal, which usually tends to be lunch. However, skipping lunch is not that bad, especially after having a big breakfast.

Interesting Facts

The concept of breakfast started around the mid to latter part of the 1800s.

In the 1600s, breakfast was usually from leftover foods.

In 1863 James Caleb Jackson (New York, 1811-1895 and later paved the way for John Kellogg and his Granola cereal) used graham flour to create the 1st breakfast cereal, which he called Granula.

Cereal sales earned $8.33 Billion in 2018.

General Mills and Kellogg Company dominate the US Cereal Market.

Over 10 billion donuts are consumed in the US every year.

Things to consider

For a healthy breakfast, there are some critical points to consider. Your breakfast meals should include some of the following: fiber, vegetables, fruits, nuts and seeds, omega-3 fatty acids, whole grains, legumes, low salt/sugar, and proteins.

Breakfast cereal should include ingredients with a low glycemic index, such as whole grains, oats, or wheat.

Fast and effective

Do you hate skipping breakfast but have to because you do not have a lot of time?

Drink it!

Perhaps you can consider drinking your breakfast through smoothies or healthy homemade vegetables/fruit juices/drinks.

Smoothies can be very nutritious and can increase your fruit and vegetable intake. Smoothies may be a good fit for people who find it difficult to eat fruits and vegetables.

Remember not to add sugars to your homemade smoothie. Mix as many fruits especially sweeter fruits, in your smoothie to avoid adding additional sugars.

Store-bought smoothies may have added sugars. Be sure not to eat a full-course meal with a smoothie as this would be too many calories.

Some smoothie ideas

Blueberries and coconut milk smoothie.

Tumeric, a pinch of black pepper, and a coconut milk smoothie.

Kale, coconut milk smoothie with a hint of ginger and mint.

Berries smoothie- a mix of all berries, strawberries, blueberries, blackberries, raspberries, and currents with coconut water (for natural sweetness).

Pineapple, mango, kiwi, banana, and strawberries smoothie.

When it comes to smoothies you can add fruits and vegetables you have on hand or those you enjoy. The possibilities are endless.

You can use soy, regular, almond, cashew milk, or even water, it´s all up to you and your preferences.

Feel free to add a banana or other fruits you have available. Smoothies and healthy juices are ways to help you maximize your groceries by using them instead of them sitting there and becoming spoilt.

Healthy juices

You can also try healthy fresh juices/drinks from fruits and vegetables, which can take just a few minutes of mixing everything in a blender.

Celery juice (anti-inflammatory, can help reduce inflammation).

Pineapple, orange, cucumber, a hint of ginger, and mint with lemon juice squeezed from fresh lemons.

Grapefruit, strawberries, and mango with orange juice squeezed from fresh oranges.

Red beets, apple, and carrot juice.

Spinach, green apple, celery, and mint juice.

When it comes to smoothies and homemade juices, your preferences should be at the forefront. A combination of vegetables and fruits is usually; a good thing for your immune system.

They are some of the easiest ways to get a healthy breakfast on the go. For your juices, you can add water or juice from freshly squeezed citrus fruits. This will give your juice extra flavor and cut down on the need to add excess sugars.

Other quick healthy ideas

Plain Greek yogurt with fresh fruit and nuts/seeds.

A healthy bowl of cereal (Shredded Wheat, Natural Muesli, Weeties/Weetabix, etc).

Quinoa with milk and fresh fruit of your choice.

Oatmeal with fresh fruit.

Hearty yet healthy

Indulge your taste buds

Heart-healthy foods with lots of vegetables, lean meats, and non-starchy vegetables (broccoli, cucumber, cauliflower, artichokes, beets, etc).

Salmon bagel (whole wheat) with cream cheese.

Home-made whole wheat pancakes with fruit.

Sliced avocado on toast (whole wheat) with pouched eggs and salt and pepper for taste.

Chia seeds pudding- is high in fiber. Add 2 tablespoons of chia seeds to milk, and leave the mixture in the refrigerator overnight. Top with fresh fruits the next morning and enjoy.

Hard-boiled eggs.

Breakfast burrito- eggs, tomato, spinach, cilantro, avocado, and spices.

Baked sweet potato with vegetables of your choice.

Quinoa bowls-avocado, eggs, tomatoes, kale, asparagus, and mushrooms.

Southwest tortilla scramble with spinach, tomatoes, cheese, and eggs.

Greek breakfast casserole-broccoli, carrots, green onions, cheese, and eggs.

Sausages, sweet potatoes, green onions, and eggs.

Asparagus, mushroom, eggs, green onions, and cheese frittata.

Quinoa Egg Muffins.

Conclusion

Breakfast can be a good start to your day. It can help energize you and give you the confidence to jump-start your day.

Healthy breakfasts do not need to be boring. There are many combinations of meals to choose from that can fit your busy schedule.

For days when you do not have a lot of time, you can choose something quick but healthy. On other days, especially on the weekends, when you may have more time, you can indulge in a healthy hearty breakfast. Keep your meals simple. Don´t overthink them.

Go ahead and whip yourself up some healthy breakfast meals starting today!

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