It’s common knowledge that breakfast is the most important meal of the day, so why start your day eating sugary cereal? Including protein in your breakfast will give you energy and keep you full until lunch. Plus, making your own breakfast gives you more control over how much sugar you’re eating. Keep in mind that stevia and locally sourced honey are healthier alternatives to sugar. So rather than starting each day eating a bowl of the same cereal, try these 5 quick and healthy breakfast options.
[Author’s Note:] All of the meals below are vegetarian and can be made vegan where indicated.
Avocado Toast and Fried Egg
Prep time: 5 – 10 minutes
If you’re not in the mood for a sweet breakfast, try starting your day with avocado toast and a fried egg. Avocados are easy to prepare and they provide the healthiest fats for women. Plus, by combining grains, healthy fats, and protein, this breakfast is simple, hearty, and bursting with flavor.
1 slice of whole grain bread
1/4 of an avocado, mashed
1 tbsp mayonnaise (vegan: Vegenaise)
Red pepper flakes to taste
Place the bread in the toaster so that it toasts while you prepare the avocado. In a small bowl, mash the 1/4 avocado with a fork. Add red pepper flakes, if desired, to add spice and flavor. Take the bread out of the toaster and spread the mayonnaise on it. Then spread the avocado on top of the mayonnaise and you’re avocado toast is done! If you want some extra protein you can make a fried or scrambled eggs to go along with your toast.
Prep time: 5 – 10 minutes
This Swiss dish combines protein, calcium, and grains — such as barley, flax, quinoa, and oatmeal — with nuts and fresh or dried fruit. Muesli is commonly served cold by letting the mix sit in milk for 10 minutes. You can purchase pre-packaged muesli at the grocery store or you can customize it by combining your favorite grains, nuts, and fruit. Muesli mix can also be sprinkled on top of yogurt if you don’t have time to wait for the milk to soak into the oats.
1/2 cup Muesli (either your own mix or pre-packaged)
3/4 cup of milk (vegan: soy or almond milk)
1 tbsp honey (vegan: agave syrup)
Serve cold: combine muesli mix, liquid, and sweetener and let sit in the refrigerator for at least 10 minutes. The longer you let muesli sit, the grains will soak up the liquid and become softer.
Serve hot: combine muesli mix, liquid, and sweetener in a pot and cook over medium heat for about 5 minutes, or until the grains are the desired consistency.
Greek Yogurt and Granola Parfait
Prep time: 5 minutes
If you need a quick breakfast that is easy and packed with protein, make your own parfait by mixing Greek yogurt and granola. Greek yogurt is high in protein and low in sugar, if you purchase it plain. Flavored Greek yogurt is also high in protein but keep in mind that it includes added sugars. Plain yogurt allows you to customize the flavors in your parfait, including what sweeteners you want to use.
1/2 cup of Greek yogurt (plain or flavored)
1/4 – 1/2 cup of granola
Fresh fruit to top it off
1/8 tsp stevia or 1 tbsp honey (optional)
Layer or mix all ingredients in a bowl and enjoy! If you use plain yogurt, add stevia or honey to naturally sweeten it.
Peanut Butter and Banana Smoothie
Prep time: 10 minutes
Smoothies are the perfect on-the-go breakfast. By combining peanut butter and protein powder, this smoothie ensures you’ll have enough energy to get through the morning.
1/2 cup ice
2 – 3 tbsps of peanut butter
1 scoop of protein powder
1/8 tsp stevia or 1 tbsp honey
1/2 cup of milk (or milk substitute)
In the order which they appear, add all the ingredients to a blender. Place a lid on top and pulse the blender about five times to help the ingredients to settle. Then turn the blender on for about a minute, or until your smoothie is the desired consistency. Poor into a travel mug, and you’re ready to go!
Peanut Butter Raisin Oatmeal
Prep time: 10 minutes
Peanut butter and oatmeal, naturally sweetened with raisins, provide you with a healthy and filling mix of protein and grains. Raisins are sweet enough by themselves that you don’t have to add any sweetener.
1/2 cup rolled or quick oats*
3/4 – 1 cup of milk (vegan: soy or almond milk)
1/4 cup of raisins
2 tbsp of peanut butter
*Try mixing oats by using 1/4 cup rolled oats and 1/4 cup quick oats.
Place the milk and oats in a small pot and bring to a boil over medium heat, stirring every few minutes. Add raisins now if you prefer them softer. Let oatmeal boil for about a minute, or until the oatmeal is the desired consistency (keep in mind that it will get thicker as it cools). Pour oatmeal into a bowl and add raisins if you have not done so. Add the peanut butter, stir until fully mixed, and enjoy!
Next time you find yourself reaching for the same old box of cereal, start your day right by trying one of these recipes instead. These quick and healthy breakfasts take little time to prepare and they’ll keep you energized throughout the morning.