A good healthy breakfast gives you the necessary fuel to start the day. The ideal morning meal is rich in complex carbohydrates and proteins. That it can be more original than your traditional wholemeal sandwich with a slice of cheese.
11 healthy breakfasts that will save your time
1. Oatmeal and proteins
A better energy source than oatmeal does not exist: oat flakes are sugar-free, rich in fiber and a source of complex carbohydrates that provide you with a lot of energy. Heat half a cup of oat flakes with milk or protein powder and serve with slices of banana and a handful of nuts.
2. Protein pancakes
If you like something more extensive in the morning, prepare some protein pancakes. Mix in a bowl one third of a cup of protein, a spoon of protein powder and a quarter of oat flakes. Pour the mixture into a pan and fry it just like a regular pancake. Serve with fresh fruit or sugar-free syrup.
3. Yogurt parfait
Need a calcium boost? Then this breakfast is a good option. Alternate a layer of low-fat Greek yogurt with a layer of fresh berries. Finish with roasted almonds, rich in healthy fats. If desired, you can add a spoonful of honey. This breakfast contains the necessary proteins, fibers, antioxidants and heart-stimulating fats, all in one bowl.
4. Spicy Scrambled eggs
Those who eat eggs in the morning usually consume fewer calories the rest of the day. According to the Shaw Academy eggs are for that reason an excellent way to start the day. This recipe is a low-carbohydrate version for those who want to burn fat all morning.
Beat one complete egg and three to four proteins and pour into a pan. Add cut peppers, tomatoes, or other vegetables. Mix some low-fat ground cheese and serve with salsa.
5. Apple and cheddar
If you really do not have time to go to the table for your breakfast, fruit and cheese are your best option. An apple is a perfect source of fiber (against hunger) and fast-acting carbohydrates (for energy). Together with low-fat cheddar (proteins and calcium) you will have a complete breakfast in no time. It seems a strange combination, but according to the Wikipedia the taste is unbeatable.
6.Strawberry Sunrise Smoothie
Another time-saving solution is a breakfast smoothie. A healthy morning shake that is ready in a jiffy: a cup of unsweetened almond milk, a spoon of protein powder, a cup of frozen fruit, a few ice cubes and, if desired, a spoonful of almond butter for some healthy fats.
7.Poached eggs on toast
Eggs are not only a good source of protein, they are also quick and easy to prepare. A poached egg is ready in five minutes. Roast some slices of wheat loaf and serve the eggs on the bread. For some vitamins you can finish the whole with a few slices of tomato or cucumber.
Wheat broccoli or Ezekiel bread is a healthier source of carbohydrates than traditional white or wholemeal bread. It contains more dietary fiber, which is good for the heart.
8.Peanut butter balls
Are you planning an extra early start and would you like to take your breakfast out the door? You can make these peanut butter balls the night before and help you energize the whole day.
Mix a fourth of a cup of oatmeal, a scoop of protein powder, two tablespoons of peanut butter and a tablespoon of honey. Add some dried cranberries or raisins and, if desired, some unsweetened coconut flakes. Shape small balls of the substance.
These snacks are also suitable as a snack or as an energy boost for training.
9. Avocado and toast
The avocado has long ago secured a permanent spot on our plate. But did you know that you can also eat this fruit in the morning? A slice of toast with some slices of avocado and an egg together form a well-balanced breakfast.
Bake a fried egg and in the meantime roast a slice of wheat bread. Then cut a quarter of an avocado into slices. Top the toast with the avocado and, if desired, a few slices of tomato. Put the egg on top of it.
The avocado is a delicious source of healthy fats and also contains enough fiber to prevent hunger during the morning. Together with the proteins and carbohydrates, this breakfast offers you the necessary energy for your busy day.
10. Fruit and cheese
Grab an apple or banana, 2 slices of cheese and a handful of walnuts. This contains all the necessary nutrients for the day. If you do not have time to sit down, you can eat this if you are still dressing or you can take it with you on the go.
They contain a lot of carbohydrates: glucose syrup, sugars, dried fruit / cereals and malodextrin. People think that an energy bar is an unhealthy snack, but it is certainly healthy. You have to pay attention to the ingredients and do not choose the bar where the first ingredient is sugar on the back. Isostar, for example, is a brand for healthy energy bars.