If you’re looking for healthy breakfast ideas, know this: Not only is breakfast one of the most important meals of the day, but it can also be the most delicious once you have found the ingredient combinations that work for you and your body. .
Need inspiration? We called on a qualified nutritionist Holly Snowdon and nutritionist and author of To feed Lorna Jane Clarkson to share their simplest favorites. Do you often feel overwhelmed by the 101 options and alternatives? So look no further, because they have some delicious suggestions (skip the toast, we’re looking at you).
Although what constitutes “healthy” looks different for everyone – after all, no two bodies are the same and have different nutritional needs, tastes and needs – Snowdon believes that eating well is about figuring out what works for you. “There is no one-size-fits-all solution,” she shares. “Depending on activity level, age, gender, health status, etc., we all have unique nutritional needs.”
Eating well means nourishing your body and demonstrating self-love. “Nutrition isn’t about low fat, low calories, being hungry, or feeling deprived,” Clarkson shares. From a nutritional standpoint, Snowdon explains that low-calorie and low-fat options are typically ultra-processed and full of sugars, sweeteners. and other artificial ingredients that won’t nourish you or satisfy you.
Sure, sometimes it’s too easy to skip breakfast, but keep reading to learn why you shouldn’t, plus their simple formula for making a healthy breakfast no matter what’s in your fridge , as well as his usual 10 meals. Don’t miss our guides for healthy snack ideas, healthy smoothie recipesAnd what to eat after a workoutwhile you are here.
10 Healthy Breakfast Ideas to Try Now
Breakfast is Clarkson’s favorite meal, it’s my favorite meal – “I prepare myself for the rest of my day,” Clarkson shares.
That said, Snowdon doesn’t think everyone needs breakfast. Although studies have shown that it can be beneficial for boosting your metabolism and stabilizing your blood sugar levels, the nutritionist shares that some people really aren’t hungry in the morning. “There’s no point in forcing yourself,” she shares. “However, if you suffer from it, it is important that it is balanced and contains foods and nutrients that will energize you and keep your blood sugar stable during the day.”
Health Editor Ally Head followed a inflammatory diet and stacking his plate with the best foods for hormones This year. She swears by it Tips from the Glucose Goddess to stabilize blood sugar spikes — read her journey for more information on how blood sugar-friendly meals can improve your overall well-being, or keep scrolling for Snowdon’s favorite simple, nutrient-rich healthy breakfast ideas.
1. Avocado on sourdough toast
Add protein in the form of eggs, feta or toasted seeds, to keep you fuller for longer, Snowdon recommends. “Protein is your best friend when it comes to balancing blood sugar because it helps keep blood sugar levels at a well-balanced level,” she explains.
2. Soaked Oats with Yogurt and Fruit
You all know that oats are an extremely nutritious grain: they are rich in soluble fiber, ideal to include in our daily diet, as it helps maintain regular bowel movements, shares Snowdon.
And, fun fact: soaking oatmeal makes it easier to digest. “Combined with yogurt – an excellent source of protein – and fruits rich in antioxidants like berries, this breakfast is a winner,” shares the nutritionist.
3. A breakfast salad with roasted pumpkin and eggs
Sure, a salad may not look like your usual choice, but think about it: we know that vegetables and eggs are very nutrient-dense, not to mention antioxidants, minerals, and nutrients. Start your day with a balanced meal and you’re sure to avoid the 11 a.m. sugar crash and the hunger that follows.
4. Pot of yogurt and passion fruit
Greek yogurt is the least processed and highest protein yogurt — Health Ed Ally swears by Fage or Skyr for blood sugar-friendly breakfasts.
5. Evening oatmeal with berries and yogurt
This one is great if you always get up early and need an easy-to-prepare option for on the go. Just throw some oats, yogurt, and berries into a Tupperware and you’re good to go. You can also add nuts, seeds, and spices like cinnamon to mix things up.
6. Granola with cinnamon, pears and coconut yogurt
Vegan but still want to make sure you eat a nutrient-rich breakfast? Coconut yogurts can be very popular (just be careful of the sugar content). The same goes for granola: The two nutritionists we spoke to love making theirs at home with oats, nuts, seeds, cinnamon and a pinch of honey.
7. Energy bars to go
Snowdon recommends mixing pumpkin seeds, almonds, oats, protein powder, coconut, oil, honey, eggs, PB, desiccated coconut and cinnamon for a tasty and energizing on-the-go option. You can prepare them the day before and store them in the refrigerator for up to four days.
8. Eggs and spinach on toast
A classic, but a good dish: eggs and spinach are both rich in protein. Opt for rye, whole grain, or sourdough bread if you want to keep your blood sugar stable.
9. Roasted Balsamic Tomatoes and Avocado on Toast
Another version of vegetable toast, simple, nutrient-rich and delicious? Roasted balsamic tomatoes. Place in the oven the day before and store in a container for a quick option in the morning.
10. Omelet
Last but not least, omelets are a tasty and nutritious breakfast option for several reasons. Not only are they high in protein and omega 3, but you can also fill them with whatever seasonal veggies you have in the fridge. Add cheese for added flavor and more protein.
How to build a healthy breakfast: 3 steps
Wondering, what is a healthy breakfast? The expert explains below.
1. Aim for a distribution of fruits/vegetables, carbohydrates, proteins and far
This could be in the form of fruit, granola, Greek yogurt and nuts, or spinach, toast, eggs and avocado: the possibilities are endless when you think about the macronutrients needed on your plate to build up a nutrient-rich meal.
Clarkson also advises opting for whole foods rather than processed or refined alternatives. “Whatever’s on your plate, make sure it’s mostly real food, meaning fresh fruits and vegetables, a variety of whole grains, the right kinds protein and fat and, of course, lots of water.” she advises.
Not sure what she defines as “real” food? “It’s pretty simple,” she shares. “Real food is food grown or raised with few or no chemicals, hormones, sprays, or other weird bioengineering tactics or treatments – like the food you would grow in your own garden. is a food that you recognize, that your children should recognize, and that your parents and grandparents were raised in. It comes from plants or animals and does not need to go through a factory or chemical laboratory to land on your plate.
2. Try to include fruits and vegetables
As above, making fruits and vegetables your new best friends is one of the most rewarding things you can do for your body, Clarkson shares. “They’re packed with essential vitamins, minerals, and antioxidants and will make you feel great, too.”
3. Find something that suits you
This one is important. If you like a morning routine filled with fresh fruit and yogurt, go for this. Likewise, if you prefer oatmeal or smoothies with a little protein powder thrown in.
“The connection between what you eat and how you look and feel is incredibly powerful,” Clarkson shares. Not only does food play a vital role in maintaining our health, but it also affects our mental and emotional well-being, shares the expert. The same goes for breakfast and habits through trial and error until you find what works for you, rather than copying. and paste someone else’s.
What are the healthiest things to eat for breakfast?
There is no “healthiest” option per se, because what works for you and your body will be different from what works for another person. After all, everyone’s nutritional needs are unique.
That said, making sure you have a few options that work for you in the morning is essential for sustained energy, balanced hormone and blood sugar levels, and a balanced metabolism. Aim for a balance of fat, protein and carbs – this could be avocado, eggs and toast, or peanut butter, Greek yogurt and homemade granola.
“Breakfast is undoubtedly the most important meal of the day,” explains the nutritionist and author of To feed, Lorna Jane Clarkson. For what? Because this meal boosts your metabolism, gives you energy, makes you alert and puts you in a good mood for the rest of the day, she continues.
