What should you have for breakfast?
Breakfast should have enough proteins, carbohydrates, fats, and adequate fiber. First off, protein adds staying power to a meal, which helps keep energy levels steady. Then fiber aids with diet regularity and fullness.
By being creative in coming up with different protein and fiber combinations, you can come up with some easy breakfast recipes that are satisfying, nutritious and perfect for those busy mornings.
There are a plethora of benefits to starting the day with a healthy meal, and it isn’t that hard. In this article, I’ll discuss some of the major benefits of eating a healthy breakfast before moving onto some of my favourite easy breakfast recipes.
Health Benefits Of Eating Breakfast?
1.Can help with weight management
Perhaps the most appealing benefit of breakfast is that it jumpstarts your metabolism and may help you burn more calories throughout the day. It was found that those who skip breakfast have a tendency to consume more fat throughout the day and have lower calcium, fiber, fruit and vegetable intake. Additionally, studies have found that people who skip breakfast tend to have a higher body mass index (BMI).
2.Can help with memory and attention
In the morning, our blood sugar is low, and we need to replenish it to help power our brain and muscles. Breakfast is especially important for metabolic needs. Research suggests that people who eat breakfast are better learners and have better concentration, more problem-solving skills and better hand-eye coordination.
What are breakfast on the go recipes ?
• Easy: Simple ingredients.
• Convenient: Cook once, eats all week.
• Quick: All can be reheated in a microwave.
• Yummy: Many taste good cold.
• Make ahead: Can be refrigerated for up to 5 days.
• Freeze: Many can be frozen.
1.Mixed berry and yogurt smoothie
Total calories= 89
Blend 25gm strawberries, 25g raspberries , 25g blackberries, 150ml skimmed milk, 25gm fat Greek yogurt into a blender. Blitz until all the ingredients are combined and smooth.
2.Scrambled egg and mushrooms
Total calories = 91
Chop 100gm fresh mushrooms and lightly fry in a pan with a teaspoon of water. Meanwhile whisk 1 medium egg in a bowl and pour into the pan with the mushrooms. Cook until the egg is golden and fluffy. Avoid using milk, butter and use only one egg to keep the calorie count down.
3.Overnight oats with berries
Total calories = 196
Make your overnight oats with 125ml almond milk , 40gm oats and sprinkle 10gm fresh raspberries, your breakfast will come in at just under 200 calories and keep you full for the whole morning. Put the oats into a bowl, top with milk and store in the fridge overnight.
4.Avocado Toast with Eggs
Total calories = 197
Toast 1 slice whole grain bread in a toaster until golden and crispy, place the quarter avocado over the toast, slice it and mash it on top of the toast. Top with 2 boiled eggs of and season with sea salt and freshly crackled black pepper, to taste.
Total calories = 193
Mix 30gm chickpea flour , 1/4th cup water, pinch of turmeric, salt, pepper and finelychopped green chilli to a mixing bowl and give it a quick blend using a food processor or blender. Leave it to settle for a few minutes while you heat up the oil or ghee in a non-stick pan. The batter needs to look very runny! Add finely chopped onion to the mixture. Now make chilla in a pan.
Total calories = 122
In a bowl, mash 1 small banana with a fork until it resembles a thick purée, Stir in 1 beaten egg, a pinch of baking powder and a splash of vanilla extract. Heat a large non-stick pan over a medium heat and brush with ½ tsp oil. Using the batter, spoon two pancakes into the pan, cook for 1-2 mins each side, then tip onto a plate. Top the pancakes with drizzle of honey.
Total calories = 114
In a pan, sauté small onion and minced garlic along with diced 2 carrots and cook for few minutes. Later add 2 chopped tomatoes with 450gm sliced mushrooms. Add the required amount of salt and saute for few minutes. When tomato becomes mushy, add 1 cup vegetable stock and cover the pan with the lid and leave it to cook for 5 minutes more. Adjust the taste of stew with salt, pepper & coriander leaves .
8.Chocolate Chia Pudding
Total calories = 170
In a bowl, whisk 1 tbsp cacao powder and add 1 cup milk ( almond, coconut any ), 1 tsp vanilla extract, and 2 tbsp peanut butter and whisk until smooth. Next, add ¼ cup chia seeds, stir and refrigerate for 30 minutes. Serve in a dessert glass and top with fresh mixed berries and chopped nuts.
9.Mixed Sprouts Poha
Total calories = 150
Take a non-stick pan and heat 1 tsp oil on a medium flame. Add 1/2 tsp mustard seeds, 1 small chopped onions and 1 green chili. Sauté till onions turn light brown. Then add 50gm sprouts and sauté for another couple of minutes on a medium flame. Add salt and pepper to the sauté and add washed 100gm poha and a tablespoon of lemon juice and mix well. Garnish with curry leaves.
10.Peanut Butter-Berry Toast
Total calories = 190
Spread 1 slice of whole-wheat toasted bread, with 1 spoon of unsweetened peanut butter and top with 1/2 cup of mashed berries. Sprinkle with cinnamon to taste.
As mentioned previously, breakfast is the most important meal of the day and you should not skip it in any situation. If you are concerned about extra body fat, just connect with us over an online nutrition consultation.