To feel full, maintain a healthy weight, and have lasting energy, we need to be having breakfasts that are packed with protein, fiber, and fat.
Unfortunately, most people reach for cereal, toast or bagels, all of which are refined carbohydrates with all the fiber and nutrient stripped out.
So, what we need to do is to replace these breakfast habits with the tasty breakfasts below that keep you satiated, while keeping both weight and energy levels in check.
1. Overnight Oats
Overnight oats are versatile, simple, and portable! You can opt for the basic recipe or replace the Greek yogurt with coconut one to make it dairy-free. Adding protein powder enhances its beneficial properties.
2. Chia pudding
Chia pudding is low-carb, grain-free and it keeps blood sugar levels in check. All you have to do is to mix non-dairy milk, maple syrup, and chia seeds, and leave it overnight. Add toppings of choice, such as blueberries, nuts & seeds, a dash of cinnamon or vanilla extract.
3. Grain-free pancakes
This recipe calls for two ingredients: eggs and banana. Here is the basic recipe:
- 1 large banana
- 4 eggs
- ½ cup almond meal
- ½ tsp. cinnamon
- 1 tsp. vanilla
Blend all of the ingredients ( or just the banana and the eggs). Pour a couple of tablespoons of the mixture onto a greased skillet and flip it over when it bubbles. Simple as that!
Here is the basic recipe:
- 1/2 cup rolled oats
- 1 cup water or nut milk (almond, coconut)
- 1 Tbsp. coconut oil
- 1/2 apple or pear chopped into small pieces
- ¼ tsp. cinnamon
- Add the rolled oats and water in a saucepan
- Add in the coconut oil, chopped pear or apple, and cinnamon
- Bring to a boil and then simmer for a while
- Topping ideas: coconut flakes, seeds, nuts, nut butter, ground flax, or maple syrup
5. Eggs. Any style.
There are not any instructions required. You can either scramble some eggs with veggies or herbs, or make an omelette. Mushroom omelet on top of cooked quinoa and sautéed greens is a good idea.
6. Green protein smoothie
Combine protein and greens to make the best portable breakfast ever. There is a wide range of ingredients you can use, from spinach, green apple, banana and blueberries to seeds and oats.
7. Qia Cereal
If you are a fan of cereals, get Qia by Nature’s Path. It is a combination of buckwheat groats, hemp, and chia, and basically, all you have to do is to add non-dairy milk or hot water.
Mix a scoop of vegan vanilla protein powder with coconut yogurt, and top with sliced banana, hemp, sunflower and pumpkin seeds, and fresh berries. Simple as that!
9. Grain-Free Banana Bread
Warming this bread up and topping it off with some nut butter creates a mouthwatering and healthy breakfast bread. You can find various recipes on the internet, so opt for the one that fits your taste!
10. Egg and avocado
Chop up some avocado and boiled eggs and sprinkle with sea salt and pepper. The high fiber, fat, and protein content will keep you full for an extended period of time, and the high vitamin B5 content in avocado will help you deal with stress better.