Healthy eating is not always easy, and while breakfast should be the easiest meal to get right, most people make it their hardest. As a fitness blogger who’s always in the kitchen cooking breakfast, I know this is true. To help my clients and anyone else who’s looking to improve their nutrition start every day off right, I’ve scoured the Internet to figure out what some of the best personal trainers and fitness experts around the world eat in the morning.
Almond Butter Toast With Sliced Apple
You can get a dose of fiber and protein from the whole-grain toast, not to mention the healthy fats from almond butter. “It’s an easy and filling breakfast that keeps me satisfied for hours,” says Lauren Harris-Pincus, registered dietitian nutritionist at Nutrition Starring You. “Plus, I love pairing it with crunchy sliced apples to add some variety.” Bonus: Slicing the apple on your toast is easier than cutting up a banana, which has about 105 calories and 27 grams of carbs.
Meal prep tip: You can make a ton of this stuff in advance—just whip up some almond butter and keep it in jars in your fridge (a 16-ounce jar is only $7). The slices of bread can be kept as is in your freezer or pantry; if you do choose to thaw them out when you’re ready to eat, make sure they’re not hot because heat will break down the nutrients. As for your apples? Make sure you store them properly so they don’t go bad before you have a chance to eat them all (use this guide for help).
Yogurt and Berries
Yogurt and berries are an excellent combination because they make a delicious, creamy, and healthy morning meal. Yogurt is high in protein and calcium, which can help your body stay strong. Berries are packed with antioxidants and vitamin C, which helps keep you healthy.
You can use fresh or frozen berries; if you go for frozen, let them sit out for a few minutes to thaw before mixing them in with the yogurt so that the dish doesn’t get too chilly! For the yogurt, choose low-fat varieties—you’ll still get all of the health benefits without the extra fat. If you want to give your breakfast an extra crunchy punch, sprinkle some granola on top!
Sweet Potato Hash With Eggs And Avocado
- Preheat oven to 400 degrees.
- Cut a sweet potato into small cubes.
- Dice onion and red bell pepper.
- Put sweet potato on baking sheet and drizzle with olive oil and seasonings (salt, pepper, paprika, cumin). Roast for 15 minutes or until soft.
- Heat olive oil in skillet over medium heat, then add onion and bell pepper and cook until soft (about 4 minutes). Add the roasted sweet potato cubes to the skillet. Cook for about 2 minutes until everything is well combined. Transfer to a bowl or plate (depending on if you are serving as a personal dish or sharing).
- Heat some olive oil in the same pan over medium heat and crack two eggs into the skillet. Try not to break the yolks! Sprinkle with salt and pepper. Cover with lid and cook for 3-5 minutes until egg whites are set but yolk is still runny. While eggs are cooking, cut avocado into slices. Top your hash with cooked eggs, half an avocado sprinkled with salt & pepper, hot sauce of your choice, jalapeno slices, etc., optional: sprinkle feta cheese on top
Overnight Oats With Walnuts And Berries
If you’ve never heard of overnight oats, they’re a quick and healthy breakfast option. Oats are a great source of soluble fiber, which has been shown to help lower cholesterol levels and reduce the risk of heart disease. They’re also a good source of protein (think: muscle repair) and gluten-free if that’s something important to you.
To make overnight oats, simply add one part rolled or steel-cut oats to one part water in a jar or bowl. To this, add your favorite mix-ins: fruit, nuts (such as walnuts), seeds (like chia seeds), spices like cinnamon or pumpkin spice seasoning (you can even add a spoonful of peanut butter for added flavor and healthy fat). Mix well and let it sit in the fridge overnight. In the morning all you have to do is grab it from the fridge and enjoy!
Hemp Seed Smoothie With Oatmeal
1 banana (frozen)
¼ cup oatmeal
¼ cup hemp seeds
1 tablespoon honey (raw, organic)
2 tablespoons blueberries (fresh or frozen)
½ cup green tea (steeped and cooled)
Add all ingredients to a high-speed blender and blend until smooth. Serve immediately.
Egg White Veggie Wrap
Why it’s great: This breakfast is simple, healthy, and delicious. It’s not only easy to make, but also a great option for those with limited cooking skills or time. Vegan? Simply swap the eggs for avocado.
Ingredients: Egg whites, tortilla wrap (multigrain or whole wheat), spinach, tomatoes and mushrooms sauteed in olive oil (or any other vegetables you have on hand)
Banana Nut Oatmeal
Banana Nut Oatmeal is a great option if you’re looking for something healthy. Oatmeal itself is a low-calorie, high-fiber way to start your day, and adding nuts gives you protein and healthy fats.
Healthy Breakfast Option 3: Banana Nut Oatmeal
In a saucepan over medium heat, bring 1 cup of water to boil. Add oats and stir until soft (about 5 minutes). Reduce heat to low and add milk or milk substitute. Stir in cinnamon, vanilla extract and nutmeg. Cook for an additional five minutes or until desired thickness is reached. Top with chopped walnuts or almonds for an extra boost of nutrition!
Quinoa Bowls With Poached Eggs And Wilted Spinach
To make this meal, you’ll need a bowl of cooked quinoa (one cup of uncooked quinoa will give you about three cups of cooked), wilted spinach and one poached egg. Top with your favorite spices for some additional kick.
This combination is perfect for a fast but filling breakfast. Quinoa is high in protein and fiber, so it will keep you full until lunchtime, while the egg contains healthy fats that are good for your heart. The spinach also provides essential vitamins and minerals like iron, magnesium and vitamin K—a nutrient that aids blood clotting and bone health.
You should try any of these!
- Carrots, hummus, hardboiled eggs, and nuts
- Chocolate chip or banana peanut butter oatmeal
- Peanut butter on toast with a glass of milk
- Quinoa cakes with berries and honey
- Avocado toast
- Chia seed pudding with fresh berries
All of these options are filling, healthy, and easy to prepare. Whether you’re vegan or vegetarian or just trying to eat clean for a day (or all the time), any of the above breakfast recipes would be a beneficial addition to your morning ritual.