The most important time of day is breakfast. Without breakfast you have no energy to get through the rest of the day, and you don’t have any time to make it. The following is a list of breakfast foods that are quick and easy to make.
- Bagels and Breads
Bagels can be found in most supermarkets and make a great breakfast food because they are filling. Add some peanut butter to your bagel to add some protein to your meal. Toast is another good idea for a quick breakfast food. Spread some peanut butter, cream cheese or even cottage cheese on toast for an extra boost of protein. Adding some fresh fruit, like sliced bananas, strawberries or apples, provide sweetness to the meal as well as more fiber and vitamins. You can also eat bagels and toast with butter if you prefer not to add anything else to them.
- Granola Bars
Many granola bars are made with whole grains, dried fruit, nuts, seeds and other ingredients that make them a healthy choice for breakfast. Just make sure to choose one without too much added sugar or fat. You may want to check the labels because some brands can have as much fat as candy bars in addition to being high in calories.
- Waffles with Syrup
This one is also pretty easy, especially if you buy the pancake or waffle mix already made. Just follow the directions on the box. You can add fruit or other stuff to your pancakes/waffles if you want to make them more interesting.
- Breakfast Burritos
These protein-packed breakfast burritos are loaded with scrambled eggs and veggies (bell pepper and onion) along with black beans and avocado. They’re also full of flavor thanks to spices like cumin, chili powder, and paprika. Each burrito has about 400 calories, 30 grams of protein, and 13 grams of fiber! Make a batch over the weekend, wrap them individually in foil or plastic wrap, then freeze. On busy mornings just take one out of the freezer and microwave it for 1–2 minutes to defrost.
- Cereal
For a quick breakfast, grab a box of cold cereal. While some cereals are high in sugar, others offer fiber, protein and other nutrients that help fuel your body for the day ahead. Choose a low-sugar variety such as shredded wheat or raisin bran with skim milk or soy milk, or enjoy just the cereal with some fresh fruit. Add sliced almonds for an extra burst of protein.
- Peanut butter on whole-wheat toast
Whole-wheat toast provides complex carbohydrates, which help fuel your muscles, while peanut butter provides filling protein and healthy fats. Two tablespoons of peanut butter have 8 grams of protein, while two slices of whole-wheat bread have 8 grams of protein — together they provide roughly 16 grams of protein in each serving.
- Pancakes
If you want to avoid cooking in the morning (and who doesn’t?), make some pancakes or muffins the day before so that you can grab one on your way out the door. You can also store them in the freezer and warm them up in the microwave when you’re ready to eat.
- Chia Seeds
Chia seeds are very high in fiber and protein, two nutrients that have been shown to lead to feelings of fullness. In addition, they are rich in omega-3 fatty acids and contain a good amount of calcium and antioxidants.
- Breakfast Sandwiches
Breakfast sandwiches are also quick and easy. You can make them the night before or in the morning. Simply put eggs on an English muffin or bagel with cheese, bacon or sausage patties. Wrap them in plastic wrap and place them in the refrigerator until you are ready to eat them or pop them in the microwave for a minute or two to warm them up.
- Fruits and Vegetables
A serving of fruit like a small apple or orange and some fresh vegetables like tomato slices and cucumber can be easily eaten on their way out the door for breakfast. If you have more time, you can enjoy them with a side of low-fat cottage cheese or yogurt for added protein. Eating fruits and vegetables helps provide you with vitamins and minerals that your body needs for optimal health as well as fiber to keep your digestive system clean and running properly.
- A Smoothies
A smoothie is a great way to get all your vitamins and nutrients in one glass. In addition to fruit, you can add flaxseed (which helps keep you full) or peanut butter (for protein). Just be sure not to add too much sugar – either by adding sugar directly or buying pre-made smoothies, which tend to have a lot of added sugar in them.
- Yogurt
A good source of protein is important to keep your blood sugar level throughout the morning hours. Yogurt not only contains a good amount of protein but also has calcium and B vitamins. Add some cereals or chopped up fruit pieces to the yogurt to increase its nutritional value.
- Eggs
An egg is one of the most nutritious foods you can have for breakfast because it contains healthy fat, vitamins and minerals along with a good amount of protein. Eggs can be hard-boiled, poached or even scrambled on top of a slice of whole wheat toast for an easy and nutritious meal.
Eggs are nutritious and easy to prepare, and can be served in many ways. They have been linked to a lower risk of heart disease, breast cancer and type 2 diabetes. One large egg contains around 6 grams of protein, as well as being rich in nutrients like selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Eggs are also a great source of choline, an important micronutrient for brain health. Some studies suggest that the cholesterol in eggs may not increase blood cholesterol levels in most people. For example, one review found that eating up to 12 eggs per week was not linked with higher cholesterol levels in healthy people.
While some research has suggested that eggs may be associated with an increased risk of heart disease or stroke, other studies have found no such link.
When it comes to losing weight and maintaining a healthy weight, eggs can be part of a nutritious diet. Eggs are filling and low in calories. One large egg contains about 78 calories, 6 grams of protein and 5 grams of fat (31Trusted Source).
- Oatmeal
Oatmeal is a very healthy choice for breakfast because it contains beta glucan that effectively lowers cholesterol levels in the body, according to the Harvard School of Public Health. Oatmeal is also rich in fiber, which keeps you full for longer periods after eating it by slowing digestion. Choose plain oats instead of instant oats as they do not contain added sugars or salt.
Summary
Eating a healthy breakfast can help you maintain a healthy weight. When people skip breakfast, they tend to eat more throughout the day. Yet breakfast skippers tend to weigh more than people who eat a healthy breakfast. Besides the above suggestions, you can also do more research to find out more options. While at it, ensure that you are avoiding Try to avoid donuts, pastries, and other processed foods high in fat, sugar and calories.
