One of the first blogs I ever wrote was easy healthy breakfast ideas. It’s one of the questions I get asked the most from my clients and friends. So I want to offer some fresh additions to the list of quick and easy breakfasts.
With the change in seasons comes darker mornings which can make getting out of bed more of a challenge. Having a delicious and tasty breakfast to look forward to always helps get me out of that warm cozy bed.
I always start the day with warm lemon water. I let the electric tea kettle run for a minute or two, pour the warm water in a mug and squeeze in about a quarter of a fresh lemon. This is a ritual I’ve been doing for years and truly enjoy. My body craves hydration in the morning. Drinking lemon water on an empty stomach helps promote good gut health and nutrient absorption. This means less bloating and cravings and increased metabolism and energy.
A breakfast should keep you full for a good 3 to 4 hours and power you through the morning. My only rule is to have 20-30g of protein at this meal which promotes satiety, lean muscle mass and workout recovery. These are the easy healthy breakfast recipes I rotate through every morning.
Eggs and Fruit
I scramble three eggs with spinach or serve them over-easy with a bed of greens dressed with a dash of balsamic vinegar. Hard boiled with salt and pepper if I’m on the go. I pair this with a handful of blueberries or slice of toast if I want something heavier. On weekends I make omelets for me and my fiancé. I like mushroom, arugula and occasionally cheese. He loves a good mushroom and cheese omelet with buttered toast.
Greek Yogurt with Fresh Berries
When choosing yogurt I check the label to be sure the only ingredients listed are milk and live active cultures. Many popular yogurts have more sugar than protein, but a good Greek yogurt will have zero added sugar. The “light” yogurts are low in calories but full of artificial sweeteners and chemicals which are linked to bad digestion. My absolute favorite brands are Fage 2% and Wallaby. Chobani also has good ingredients if you avoid the fruit flavors. Some fat in yogurt is beneficial because it helps us absorb certain vitamins and nutrients.
I buy the single servings because I never finish a full tub of yogurt and it’s so easy to already have it portioned out and portable. If I’m home I’ll scoop into a bowl and add a handful of berries or sliced banana and a drizzle of honey for natural sweetness. I keep chia seeds and unsweetened coconut flakes in mason jars in fridge and sprinkle these on top.
Banana Overnight Oats
Throw these nutrient-dense ingredients in a bowl or mason jar to thicken overnight and you have a delicious breakfast. Eat in the morning straight from fridge cold or enjoy warm by heating for 1 minute in the microwave. They stay fresh for about 48 hours so you can make two at a time.
Ingredients
1/3 cup oats
3/4 cup almond milk
1 tsp chia seeds
1 scoop protein powder (I like Vital Proteins collagen peptides or Sunwarrior organic warrior blend)
1 Tbsp nut butter
1 tsp maple syrup (optional)
1 tsp cinnamon
1/2 banana, sliced
Creamy Chocolate Smoothie
I’m a chocolate lover, give me a square of rich 85% dark chocolate and I’m a happy girl. I started adding avocado to my smoothies and it’s a total game changer. As much as I love to eat avocados on their own, they add amazing texture to a smoothie. This nut-free smoothie is off the charts. I often whip it up as an afternoon pick-me-up. Bananas are full of potassium which is great around workouts.
Ingredients
1/4 avocado
1 Tbsp chia seeds
1 scoop protein powder
1 cup unsweetened almond milk
1 tsp raw cacao powder
1 banana
1/2 cup ice
For more easy healthy meal ideas and
how to eat healthy on the go,
sign up for the Fit by Tash Newsletter!
We respect your privacy.
