Are you wondering what’s in a healthy breakfast?
I get it. A healthy breakfast can seem like a challenge. But it doesn’t need to be.
So, keep reading to learn the 3 ingredients you need to know about to ensure your breakfast sets you up for a productive, positive and energetic day. Plus, 3 quick and easy healthy breakfast ideas, that’ll keep you full until lunch.
What’s In a Healthy Breakfast?
Breakfast Inspiration
I think there’s a lot of healthy breakfast inspiration out there — that yes, is inspiring. But isn’t often something you’ve got the time or energy to make most mornings before work. Plus, it’s not usually clear what makes it healthy.
Because let’s be honest, most mornings you’re not looking for something Instagram-worthy. Nope, you’re looking for something healthy, quick and tasty. Something that’ll give you energy through to lunch and help you feel as good and productive as possible — right?
With that said, let’s dive in and learn what’s in a healthy breakfast. Then I’ll share 3 quick and easy breakfast ideas.
The 3 Ingredients In a Healthy Breakfast
#1 — Complex Carbohydrates
Carbohydrates (aka carbs) are the main source of energy for your body. And complex carbohydrates are full of filling fibre and slow-release energy. So, you want to include them in most of your meals to ensure you’re getting the energy your mind and body need to be at their best.
Other benefits of complex carbohydrates include:
- Improved mood
- Better sleep
- Weight management
- Improves digestion
- Disease prevention
Good sources of complex carbohydrates are:
- Whole grains such as oats, barley, buckwheat, wild, black and brown rice
- Wholemeal/brown bread, and sourdough bread
- No added sugar or low-sugar wholegrain cereals
- Flaxseed
- Fruit and vegetables (fresh or frozen)
- Legumes (dried or tinned)
#2 — Protein
Protein is also an important part of a healthy diet. And as you may know, it helps your body:
- Build and repair your muscles and bones
- Make essential enzymes and hormones
- Repair your cells and make new ones
- Facilitate essential chemical reactions
- Support immune function
Good sources of protein are:
- Greek yoghurt (not Greek-style yoghurt)
- Eggs
- Peanut butter
- Chia seeds and flaxseed (these can be found in most supermarkets)
- Cottage cheese
- Fish
- Meat such as chicken, turkey and beef
- Beans, peas and lentils (legumes)
#3 — Fat
Fats are a good source of energy for your body as well as carbohydrates.
They also:
- Help you feel more satisfied after you’ve eaten
- Help your body absorb essential vitamins and antioxidants
- Support your immune function
- Regulate body temperature
- Help to curb cravings for junk food
- Improve your brain function
Good sources of healthy fats are:
- Greek yoghurt (not Greek-style yoghurt)
- Peanut butter
- Chia seeds
- Nuts and seeds
- Avocado
- Cheese
- Milk
Consistency is Key
If you have a breakfast most mornings that contains a balanced mix of these 3 things, you’ll be well on your way to being healthier and reaching your health goals.
3 Quick & Easy Healthy Breakfast Ideas
#1 — Overnight Oats
For easy and simple overnight oats, mix all the ingredients below in a bowl and cover overnight.
- 1/4 of a cup of oats
- 1/4 cup of milk
- 1 teaspoon of chia seeds
- 1 teaspoon of flaxseeds
- 1 heaped teaspoon of peanut butter
In the morning, top with some berries or banana and a spoonful of Greek yoghurt.
#2 — Wholegrain Toast & Healthy Topping
Grab one or two slices of wholemeal bread and pop it in the toaster. Then top with one of these:
- Peanut butter and sliced banana
- Mashed avocado, a sprinkle of salt and pepper, and chia seeds
- Cottage cheese, blueberries and a sprinkle of seeds
# 3 — Greek Yogurt & Fruit
Pop one to two tablespoons of Greek yoghurt in a bowl and mix in a teaspoon of flaxseed and chia seeds. Then top with berries or a banana, some crushed nuts, and enjoy!
Which one will you try first?
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You might also like this post -> 3 Really Simple & Inexpensive Health Habits to Start Your Day.
Here’s to healthy and balanced breakfasts that are quick and easy! But not necessarily Instagram-worthy ;).
With love,
Becky x