It’s long been said that breakfast is the most important meal of the day, and whether you consider that to be true or not, it’s still worth pointing out that any morning food choices involving complex carbohydrates plus a generous helping of protein can give you a boost in brainpower, keep you fuller for longer, and prevent you from overeating later on.
Everyone is busy these days, and there’s never enough time to prepare elaborate breakfasts before heading off to work or school. So, with that said, here are 20 nutritious and easy breakfast ideas you can whip up in as little as a few minutes to help start your day off on the right foot.
(Please keep in mind that calorie counts will vary depending on the type, brand, and serving size that you choose to incorporate into any of the following recipes.)
1. Greek yogurt with apple slices, granola, and cinnamon (327 calories)
Plain Greek yogurt is packed with protein to keep you full while offering a nice dose of calcium to keep your bones, heart, and muscles healthy. Adding some crunchy granola and fresh apple slices will give you the boost of energy that you need in the morning. Make sure to use plain granola without any added sugar!
- 1/2 cup plain Greek yogurt (95 calories)
- 1/3 cup granola (110 calories)
- 1 apple, sliced (116 calories)
- 1 teaspoon ground cinnamon (6 calories)
Scoop the Greek yogurt into a bowl and crumble the granola over top of it. Add your slices of apple and sprinkle the cinnamon over it to finish it off.
2. Whole grain oat bran with vanilla whey protein powder and blueberries (280 calories)
Oats are a complex carbohydrate that are great for the heart, and oat bran in particular is very high in fiber, which is great for digestion and for staying full. You can add vanilla protein powder for a better-tasting bowl that will keep you full until lunch time, topping it off with antioxidant-rich blueberries for some added sweetness.
- 1/2 cup plain oat bran (118 calories)
- 1 scoop vanilla protein whey protein isolate powder (120 calories)
- 1/2 cup fresh or defrosted frozen blueberries (42 calories)
Cook the oat bran in the microwave with water according to the directions given on the packaging (generally 2 to 3 minutes on high). When cooked, stir in the protein powder until fully combined. Top with blueberries.
3. Rye toast with avocado slices and fried eggs (385 calories)
Avocados are one of the healthiest sources of fat and are loaded with filling fiber too. An egg will give you some nutritious protein to fill you up as well, while rye toast will give you the carb-induced energy punch you need to make your morning awesome.
- 2 pieces rye bread (165 calories)
- 1/3 ripe avocado, sliced (76 calories)
- 2 eggs (144)
- Fresh pepper (optional)
Toast the bread while you spray a pan with nonstick cooking spray to fry the eggs over medium to medium-high heat until they’re just how you like them (over easy, sunny side up, etc.). Place the slices of avocado on the toast and optionally spread them with a knife like you would with butter. Top each piece with an egg and optionally add some pepper.
4. Banana and ginger smoothie (312 calories)
If you’re someone who suffers from digestive problems in the early hours, the ginger in this morning smoothie may help soothe an upset stomach or heartburn. You’ll also get a blast of filling protein from the yogurt and some mood-boosting energy from the banana.
- 1 ripe banana (121 calories)
- 3/4 cup plain Greek yogurt (130 calories)
- 1 tablespoon honey (60 calories)
- 1/2 teaspoon freshly grated ginger (1 calorie)
- Ice cubes (optional)
- Water (optional)
Place all ingredients in a blender and blend until smooth. Add optional ice cubes and/or water to get the texture that you want.
5. Egg, cheddar, and turkey bacon breakfast wrap (345 calories)
You can get a full helping of lean protein and healthy fat from an egg, some turkey bacon, and a bit of cheese–but you’ll need some carbs and fiber to balance it out. Choosing a whole grain tortilla will give you that boost of energy while still keeping your calories low.
- 1 small whole grain tortilla (90 calories)
- 1 egg, scrambled or hard boiled (72 calories)
- 2 pieces turkey bacon (70 calories)
- 1 slice cheddar cheese (113 calories)
Add the cheese to the tortilla followed by the turkey bacon and the scrambled egg (or slices of hard boiled egg). Roll it up and enjoy.