A good breakfast can really set you up for the day. If you start the day healthy, then you’re more likely to make better choices during the rest of the day. Not to mention, a filling breakfast can prevent snacking and overeating before lunch. Cereal just doesn’t do the trick and standard oatmeal can be too boring. Below, you’ll find some tasty, wholesome breakfast ideas so you can kick start the day the right way.
1. Avocado and Egg on Toast
A tried and true favourite that can be made in next to no time and altered to contain more or less calories based upon your preference. All you need is two slices of bread (your choice), half of an avocado, one egg, a pinch of turmeric and a few grinds of salt and pepper.
Start by mixing the egg together with a fork and adding some salt and pepper before popping it in the microwave for 45-60 seconds. As it’s cooking, pop the bread in the toaster and start mashing the avocado. Once the toast is done, slather it with avocado. Sprinkle the turmeric, salt and pepper over the top, and then scoop on the egg. If you want, you can poach or boil the egg, but frying will add extra calories.
2. Overnight Oats with Berries
This is another versatile dish that’s packed with vitamins and minerals. The benefit of overnight oats is that you can make them up the night before to save you time in the morning. What do you need? ½ cup of oats, 4 oz. of milk (any will do), strawberries, blueberries, blackberries, and any other topping you fancy.
Combine the oats and milk together, making sure to thoroughly mix them so the oats can absorb the liquid. If you want, you can also use a smoothie or flavoured milk to add more taste. Cover the bowl and leave it in the fridge overnight to soak.
3. Egg White, Vegetable and Avocado Bagel
Looking for a protein-packed breakfast option filled with healthy fats to keep you full? Then look no further than this tasty morning sandwich. What do you need? One bagel (thins keep the calories down), 3 egg whites, spinach, some low-calorie spreadable cheese, tomato, avocado, salt and hot sauce (optional).
Pop the bagel in the toaster before mixing together the egg whites and a handful of spinach leaves. Add a sprinkle of salt before placing in the microwave for 90 seconds. Make sure to watch the microwave in case the eggs start exploding. Spread the toasted bagel with cheese, cover with two slices of tomato and four slices of avocado, then place the egg mixture on top. If you’re using it, spread the top bagel with hot sauce.
4. Sweet Potato and Spinach Bowl
Fancy filling your bowl with something other than Cheerios or oats? Then we’ve got you covered. All you need is 1 sweet potato, olive oil, salt, ¼ cup of red or white onion, a bag of spinach, butter, 2 eggs, ¼ cup of goat’s cheese (optional), and ¼ cup of fresh chives.
Preheat the oven to 425 degrees Fahrenheit and then dice the sweet potato into roughly ¼-inch slices. Mix the sweet potato with 2 tablespoons of olive oil and a tea spoon of salt before laying on a parchment covered pan. Roast for 15 minutes, flip, and then stick back in the oven for a further 15 minutes. Once they’re done, dice and saute the onion in 1 tablespoon of oil until they’re translucent. Add the potatoes, spinach, and a ¼ teaspoon of salt and cook for around 45 seconds or once the spinach is fully wilted. Meanwhile, heat 1 tablespoon of butter in a pan before cracking in the two eggs. Once the egg whites are nicely cooked but the yolk is still runny, then they’re done. Serve with the potato mixture on the bottom, eggs on the middle, and crumbled goat’s cheese and diced chives on the top.
5. Fruity Smoothie
Smoothies are the perfect option for anyone who wants to take their breakfast with them. They can also be made up the night before or blended in a big batch for the rest of the week. As well as this, you can add almost any ingredient you want to suit your palate and needs. Hitting the gym later? Try adding a scoop of protein powder. Looking for some healthy fats? Mix in a tablespoon of nut butter.
For this smoothie, you just need a handful of blackberries and blueberries, four strawberries, one banana, a teaspoon of cinnamon, and two cups of milk. Mix all of the ingredients together in a blender. You can then empty the contents into a glass to drink straight away or bottle to take with you on the go.
PS, Adults should eat no more than 5g salt a day.