5 Healthy Breakfast Ideas
Research shows time and time again that regular breakfast eaters tend to be leaner and have an easier time maintaining a healthy weight than people who skip their morning meal. People who routinely eat a balanced breakfast also typically consume more good-for-you nutrients, like fiber, calcium, iron, vitamin A and vitamin C. Check out these delicious and not-at-all-boring breakfast ideas to start your day off right!
Peanut Butter & “Jelly” Waffle ‘Wich
Remember when PB&J was your go to meal as a child? The adult version is just as delicious (and easy!). Toast 2 frozen multigrain waffles and add 1-2 TBSP natural peanut butter with 1/2 cup fresh berries. Eat open faced or smashed together!
Pumpkin Overnight Oats
Because who doesn’t like an easy breakfast, and it’s pumpkin season!
- 1/3 cup dry rolled oats
- 1/3 cup plain 0% Greek yogurt
- 1/3 cup unsweetened almond milk
- 1/3 cup canned pumpkin
- 1/2 TBSP chia seeds
- 2 TBSP raw nuts of your choice
- 1/2 banana
- Pinch of cinnamon
Mix everything, but the nuts, and set in the fridge overnight. Add the nuts in the AM and enjoy! Microwave for 20 seconds if you like your oats warm.
That sweet treat you’ve been craving… made healthy!
- 1/3 c rolled oats
- 1/3 cup low fat cottage cheese
- 3 egg whites
- 1 tsp vanilla extract
- 1/3 cup blueberries
Blend all ingredients using your blender or hand mixer, except blueberries.
Spray a nonstick small sauté pan.
Pour the batter into the pan, add half the blueberries and cook until edges are dry and bubbles on top have formed
Flip and cook for 2-4 more minutes. Set aside on a plate.
Top with the rest of the blueberries
Protein-Packed Breakfast Smoothie
Need to eat your breakfast on the run? Smoothies can pack a big nutritional punch! It’s important to keep an eye on the amount of fruit you add and always make sure to include protein to keep you satisfied throughout the morning.
- 1 cup unsweetened almond milk
- ¾ cup plain greek yogurt OR 1 scoop vanilla protein powder
- 2 handfuls spinach
- ¾ cup mixed berries (fresh or frozen)
- 1 TBSP chia or flax seeds
- 2 TBSP dry oats
Blend together and enjoy!
Guilt-Free Breakfast Burrito
For an awesome breakfast go-to, scramble 2 eggs (or 4 whites), ¼ cup black beans, 2 TBSP salsa, and 2 TBSP shredded cheese and roll it up in a high fiber whole wheat tortilla. Planning ahead? You can wrap a few burritos in plastic wrap, then foil and freeze them to grab and heat up throughout the week.
Shelley graduated from Indiana University with a BS in Nutrition and a minor in Psychology. Upon graduation, she moved to New York CIty to finish her graduate training at New York-Presbyterian Hospital. Shelley is currently living in NYC and working as a Rise coach & registered dietitian at a diabetes center and private practice providing 1:1 counseling, leading nutrition classes, and conducting cooking demo; Her goal is to educate her clients on how to lead a healthy lifestyle without dieting! Shelley aims to work with her clients to help them understand how food can not only be healthy and delicious, but also change the way they feel and go through their everyday lives! Want to work with Shelley or another Rise Coach like her? Get started at https://rise.us/r/SHELLEYWISHNICK