Fitwirr

Healthy delicious breakfast recipes

Eating breakfast in the morning is incredibly important. 

Here is the science behind eating breakfast and why it is important. 

The term "break fast" which literally means the first meal of the day. It is designed to break the body’s overnight starvation mode or period of fasting and fuel energy for the day ahead. 

So, why is it important to eat breakfast every morning? 

Here’s what Johns Hopkins Bloomberg of Public Health thinks why you should make it a priority to eat breakfast:

  • Breakfast is the most important meal of the day because it provides you with the energy and nutrients that so essential in daily performance such as sustained concentration. 
  • Studies show it is also important in maintaining a healthy body weight.
  • Hunger sets in long before it's time for lunch, but because it's not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar.
  • People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
  • Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.

If you want to have a productive and cranky-free morning, then you want to have a morning meal. 

Experts at Harvard of Public Health also reported that non-breakfast eaters are generally hungrier later in the day and eat more foods at night.

Other countless studies have come up with the same conclusion, eating a healthy breakfast leads to better health.  

Research have shown adults who eat breakfast generally perform better at work, and their overall work performance is higher than those who skip the first meal of the day.

It's really no surprise considering how breakfast replenishes your blood sugar levels, which then helps to provide energy and improve concentration

A good morning healthy breakfast that combines good carbs and protein with some fiber allows you to be more alert and productive throughout the day -something your co-workers and boss will appreciate. 

In fact, nobody (including you!) wants to be around cranky people at work, and I'm sure you'd want all your colleagues to get in the habit of having a good dietary start!

Yet, more than 31 millions Americans, about 10% of the U.S. populations skip the most important meal of the day, according to NPD Group.

Per the stats below, the worst offenders seem to be adult males between the age of 18 and 34. You can find the most amount of breakfast skippers in this group.

Percent of Adults, By Gender, Who Skip Breakfast

  Males Females
18-34 years old 28% 18%
35-54 years old 18% 13%
55+ years old 11% 10%

 

* Source: The NPD Group/Morning MealScape 2011

And some of us who eat breakfast, convenience seems to overtake nutrition. We often trade off nutrition for convenience.

This is a big issue since a nutritious breakfast is very important part of a healthy lifestyle.  

But the problems is, morning hours are some of the busiest and most hectic time for many of us—especially for us, moms, who have to get the kids ready in addition to getting ourselves out the door, on time, every day. 

This only means breakfast has to be something fast—something you can just "grab-and-go" with ease.

For most people, this often means a bowl of cereal or granola bar. Or worst, skip it all together or make a stop at a fast-food joint. 

Regardless of those easy breakfast options say on their packaging, Raisin Bran or Cheerios are not only unhealthy but can easily bore you after weeks after weeks of reading the same meal.

This is why we created a 30-day healthy breakfast challenge.

It is created to help you make the first meal of the day a part of your morning regimen and get you off to a good start every day. 

It's a compilation of 30 healthy breakfast recipes that are easy to prep, most are under 10 minutes, especially when you pre-prep all the ingredients the night before.  

Each recipe is easy to make and super portable, delicious and healthy.

(Also grab our healthy grocery list, so you don't miss any ingredients.)

Day 1: Turkey Bacon + Toast

  • 2 slice turkey bacon
  • 1 slice sprouted rye bread
  • 1tbsp butter
  • 2 cup arugula

Total calories: 326

Day 2: Greek Yogurt + Nuts

  • 1 cup of Greek yogurt
  • 1 cup of raspberries
  • 1 tbsp flaxseed
  • 5 oz almond slides

Total calories: 370

Day 3: Spinach omelet

  • 2 eggs
  • 1 cup of mushroom
  • 2 cup raw spinach
  • 1 tbsp coconut oil
  • 1/2 avocado

Total calories: 439

Day 4: Banana Smoothie

  • 1 banana
  • 1/ 4 cup of Greek yogurt
  • 1/2 cup almond milk
  • 1 scoop of whey protein powder

Total calories: 315

Day 5: Peanut Butter & Chia Seed Berry Spread

  • 1 slice of sprouted rye bread
  • 2 tbsp of peanut butter
  • 1 tbsp chia seed berry spread

Total calories: 307

Day 6: Greek Yogurt, Berries + Chia Seeds

  • 1 cup of Greek Yogurt, plain, fat free
  • 1 teaspoon of chia seeds
  • 1/2 cup blackberries
  • 1 teaspoon of honey

Total calories: 220

Day 7: Breakfast Quinoa

  • 1/2 cup of almond milk
  • 1/4 cup of quinoa
  • 1 teaspoon of raw brown sugar
  • 1/2 oz walnuts
  • 1 fig

Total calories: 307

Day 8: Breakfast Burrito (Turkey Bacon Egg)

  • 2 slices of bacon (turkey)
  • 1 whole eggs
  • 1 small bell pepper
  • 1 medium slice (1/4 thick) tomato
  • 1 organic spelt tortilla (Rudi’s)
  • 1/2 cup, chopped onions
  • 1 tablespoon of coconut oil

Total calories: 449

Day 9: Baked Eggs in Avocado

  • 1 ripe avocado
  • 2 whole eggs
  • 1/2 teaspoon ground pepper
  • 1 tablespoon chopped chives

Total calories: 364

Day 10: Yogurt Parfait

  • 1 cup of 2% Greek yogurt
  • 1/2 cup of blueberries
  • 1 tablespoon of ground flax seeds
  • 1 teaspoon of bee pollen

Total calories: 240

Day 11: Greek Yogurt & Berry Smoothie

  • 3/4 cup fresh blueberries
  • 3/4 cup fresh blackberries
  • 6 oz of Greek yogurt
  • 1 cup of almond milk
  • 1 whole medium banana
  • 1 tablespoon of cacao powder powder

Total calories: 384

Day 12: Spinach Eggs Cheese Omelet

  • 1 cup spinach leaves
  • 2 whole eggs
  • 1/2 cup onions
  • 1 teaspoon black ground pepper
  • 1 teaspoon avocado oil
  • 1 tablespoon, crumbled

Total calories: 218

Day 13: Chia Pudding

  • 1 cup almond milk
  • 2 tablespoon raw honey
  • 2 oz chia seeds

Total calories: 402

Day 14: Overnight Oats

  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup raspberry, frozen unsweetened
  • 1/2 tablespoon honey
  • 1 teaspoon vanilla extract

Total calories: 387

Day 15: Banana Pancakes

  • 1 banana
  • 1 large egg
  • 1 tablespoon coconut oil
  • 1 ounce almond flour (1/4 cup)
  • 1 tsp cinnamon (optional)

Total calories: 345

Day 16: Beet Juice

  • 1 beetroot
  • 1 carrot
  • 2 apples
  • 5 slices of ginger
  • 1/4 lemon

Total calories: 315

Day 17: Eggs Frittata

  • 2 eggs
  • 1 oz feta cheese
  • 1 cup broccoli
  • 1 small bell pepper
  • 1 tbsp coconut oil
  • 1 slice rye bread

Total calories: 441

Day 18: Smoke Salmon Wrap

  • 1 lavash wrap
  • 2 tbsp cream cheese spread
  • 4 oz smoked salmon
  • 2 cup arugula
  • 1 cup alfalfa

Total calories: 393

Day 19: Protein Waffle

  • 2 egg whites
  • 1 banana
  • 1/3 cup almonds
  • 1/4 cup protein powder
  • 1 blueberries

Total calories: 250

Day 20: Stuffed Bell Peppers

  • 2 small bell peppers
  • 1 oz feta cheese
  • 2 eggs
  • 2 cup spinach
  • 1 slice rye bread

Total calories: 346

Day 21: Poached Egg Toast

  • 1 egg
  • 1/2 avocado
  • 1 slice whole grain toast
  • 1/2 tomato
  • 1 teaspoon mayonnaise

Total calories: 310

Day 22: Green Smoothie

  • 1 banana
  • 1 scoop vegan protein powder
  • 1 cup kale
  • 1 teaspoon chia seeds
  • 1 cup almond milk

Total calories: 389

Day 23: Quinoa Porridge

  • 1/2 cup almond milk
  • 1/4 cup quinoa
  • 1/2 cup blueberries
  • 1 banana
  • 1oz pecans
  • 1/2 teaspoon honey

Total calories: 446

Day 24: Arugula Eggs Salad

  • 2 eggs
  • 2 cup asparagus
  • 2 slices turkey bacon
  • 1 tablespoon mustard
  • 1 teaspoon olive oil
  • 1 tablespoon balsamic vinegar

Total calories: 446

Day 25: Acai Bowl

  • 1 Acai smoothie pack
  • 1/8 coconut water
  • 1/2 banana
  • 1 cup strawberries
  • 1 teaspoon chia seeds
  • 1/4 cup granola

Total calories:  444

Day 26: Eggs & Sausages

  • 2 eggs
  • 1 rye
  • 3 chicken sausages
  • 2 cup arugula
  • 1 tbsp vinaigrette

Total calories: 386

Day 27: Papaya & Greek Yogurt

  • 1/2 papaya
  • 1/2 cup Greek yogurt
  • 1/4 cup fresh raspberries
  • 1/4 cup almonds
  • 1 teaspoon honey (optional)

Total calories: 320

Day 28: Almond Butter, Apple, and Chia Seeds Toast

  • 1 slice rye bread
  • 1 tablespoon almond butter
  • 1/2 medium apple, sliced
  • 1/2 teaspoon chia seeds

Total calories: 227

Day 29: Avocado Egg Toast

  • 1 slice rye bread
  • 1 (medium) egg
  • 1/2 avocado
  • 1 teaspoon lime juice
  • 1 teaspoon olive oil
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon parsley (chopped)

Total calories: 287

Day 30: Dark Chocolate Quinoa Breakfast Bowl

  • 1/2 uncooked quinoa
  • 1 cup almond milk
  • 1/2 teaspoon sea salt
  • 2 tablespoon cocoa powder (unsweetened)
  • 2 teaspoon raw brown sugar
  • 1/2 teaspoon vanilla extract
  • 1/2 bar dark chocolate, chopped
  • 1/2 cup fresh raspberries
  • 1/2 medium sliced banana
  • 1/2 tablespoon seeds
  • 1 teaspoon chia seeds

Total calories: 503


There you have it! 30 delicious healthy breakfast recipes that are fast and super easy to make.

We hope that these quick healthy breakfast ideas will help make eating a morning meal part of your morning routine.

Some of these meal don't even require cooking. Which one of these breafast recipes are you planning on trying? Leave a comment below to let me know.





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