No doubt about it, breakfast is the most important meal of the day!
Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight (and keeping it off) when they eat breakfast. People who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron and less fat and dietary cholesterol.
Starting the day with an empty stomach means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut, pastry, or some other unhealthy choice.
Try to avoid standard cereals if you can. Despite what popular advertising might have us believe, cereal is not the breakfast of champions. Cereal is one of the most processed foods out there. For the most part, it is loaded with carbs, lacking in fiber, and devoid of protein.
High protein and high (healthy) fat is the ideal breakfast of champions. By providing your body with protein and fats, you are able to achieve normal metabolic rates, burn fat more efficiently, and regulate insulin levels. High protein leads to less stored body fat, increased muscle tissue, and sustained energy
Here are 7 healthy, quick and easy meal ideas to start the day
1. Scrambled Egg with Whole Wheat Toast
Cook eggs in olive or coconut oil and place over toasted whole wheat english muffin. Sprinkle some Himalayan salt and cayenne pepper over top. Complete your breakfast with a green smoothie and fresh fruit.
2. Steel-Cut Oats
Mix up a batch on the weekend and store in the refrigerator for a quick and easy breakfast. Drizzle with honey and top with fresh fruit, ground flax seeds, crushed almonds, or cinnamon. Or try this delicious Vanilla Almond Oatmeal Brulée!
3. Breakfast Burrito
Sauté onions and peppers in pan, add one egg and scramble together until egg is done. Roll up in a whole-wheat or gluten-free tortilla with a little low-fat white cheese, & salsa. I like to use Whole Wheat Flat Outs.
4. Wilted Spinach, Mushrooms, Onions, & Eggs
Sauté onion and mushrooms in olive/coconut oil, scramble in an egg, and then stir in spinach until it wilts. Season with salt and pepper to taste.
5. Greek Yogurt with Granola & Berries
Sprinkle yogurt with granola, drizzle on a little honey, and then add a few fresh raspberries, blackberries, and blueberries.
6. Egg sandwich
Toast a whole-wheat english muffin. Fry or scramble an egg (in coconut oil), melt on cheese, and create a healthy version of a fast food breakfast sandwich. Enjoy fresh fruit or greens on the side.
7. Oatmeal Protein Pancakes
Whip up a batch of these incredible protein pancakes before work on a day when you have a little more time to spare. Everything gets thrown together in the blender, which makes this recipe extremely easy. Powering up with protein, fiber, and superfoods like flax and chia are key to keeping your blood sugar stable.