7 Healthy & Quick Meals To Start Your Day

I admit I’ve never been a big breakfast eater. If I had it my way I’d get up, have a cup of coffee with a splash of skim milk, then another cup of coffee and be on my way. I’m just not hungry when I wake up. 

However, after years of skipping breakfast, I learned the hard way that my body and mind need this significant meal. I always regret the mornings I run out the door without eating.

By 11am, I’m losing steam, cranky, scattered, and obsessing about a cheeseburger and fries for lunch.

Even though there are varying opinions on this subject, the prevailing one is that breakfast is the most important meal of the day. Of course it depends on the type of breakfast you choose.

Let’s assume we all know what NOT to eat and look at some of the positive reasons why it’s important to have a healthy and nutritious breakfast:

  • Stokes your metabolism
  • Increases energy
  • Boosts brain power
  • Helps keep your blood sugar regulated
  • Makes you less likely to overeat a bunch of fatty, carby crap as the day goes on

Here are 7 healthy, quick and easy meal ideas to start the day:

1. Scrambled egg/egg whites

Cook eggs in olive oil and place over toasted whole wheat english muffin drizzled with olive oil. Serve with a side of greens and sliced tomato or fresh fruit. I like a little hot sauce on my eggs and the heat helps rev up your metabolism. This is my go-to breakfast most mornings.

2. Steel-cut oats 

I make up a batch on the weekend and store in the fridge so it’s quick and easy to heat up. Drizzle with honey and top with fresh fruit, ground flaxseeds or crushed almonds.

3. Breakfast burrito

Sauté onions and peppers in pan, add egg or egg whites and scramble together until egg is done. Roll up in a whole-wheat or gluten free tortilla with a little low-fat/fake cheese, salsa and/or low-fat sour cream.

4. Wilted spinach, mushrooms, onions and eggs

Sauté onion and mushrooms in a little olive oil, scramble in eggs, then stir in spinach until it wilts. Season with salt and pepper to taste.

5. Greek yogurt with granola

Sprinkle yogurt with granola, drizzle a little honey and add a few fresh berries/fruit/nuts.

6. Egg sandwich

Toast a whole-wheat english muffin. Fry or scramble an egg, melt on cheese, and create a healthy version of a fast food breakfast sandwich. Enjoy fresh fruit or greens on the side.

7. Huevos rancheros

Scramble or fry some eggs. Place on top of about 10 whole-wheat or gluten-free tortilla chips, top with low-fat cheese and melt in microwave. Add salsa, hot sauce and/or low-fat sour cream. (I make this for brunch for the whole family Sunday mornings with fruit or green salad on the side.)

Some tips:

  • Get creative with the ideas above.
  • Make a list and shop ahead for the week so you have healthy choices on hand.
  • Choose seasonal, organic vegetables and fruits.
  • Go dairy free and gluten-free if you like.
  • Look for low sugar/salt content.
  • Substitute olive oil for butter.
  • Use seasonings and fresh herbs like chives in the eggs or cilantro in the burrito.
  • Add a piece of Canadian bacon if you eat meat, or fake bacon.
  • Have a glass of water with fresh lemon or lemon oil every morning.

You may not think it’s important or feel like you have the time to eat breakfast, but it could make all the difference in how you perform, how you feel and what you end up eating the rest of the day.

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.

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