Breakfast is the most important meal of the day.
What Is a Balanced Breakfast?
A balanced breakfast should focus on protein and 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. Of course, I’ve included some of my favourite ones below to get you started.
There are a plethora of benefits to starting the day with a balanced 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.
Starting your day with breakfast 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).
Starting your day with breakfast 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.
You should never miss breakfast or you will end up eating more later.
If you struggle with “What’s for breakfast?” or often make unhealthy choices, these breakfast on the go recipes will help.
• 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
Put the hulled strawberries into a blender with the raspberries, blackberries, skimmed milk and Greek yogurt. Blitz until all the ingredients are combined and smooth.
2. Scrambled egg and mushrooms
Total calories = 91
Scrambled egg is ideal for breakfast, as the protein in the egg will keep you full until lunchtime – just avoid adding milk and butter and make with only one egg. Mixed with a handful of fresh mushrooms, this combo gives the eggs more texture and flavour and bulks it out a bit .
3. Overnight oats with berries
Total calories = 196
If you make your overnight oats with low-fat Greek yoghurt and just sprinkle with a few berries, your breakfast will come in at under low calories and keep you full for the whole morning.
Total calories = 60 in 2 idlis
Give a healthy twist to your idli by replacing rice with oats for preparing the batter. Oats contain more fiber and nutrients as compared to rice. They are high in manganese, phosphorus, copper, vitamins, iron, selenium, magnesium, and zinc. 2 oats idlis with a bowl of vegetable sambar will keep you full till your next meal.
Total calories = 132
Ragi dosa is a delicious gluten-free alternative of wheat dosa. It is more nutritious and makes an excellent filling breakfast. Ragi, also known as finger millet is rich in iron, fiber, magnesium and different kinds of vitamins. You can fill some sauteed vegetables in it and can pair it with coconut chutney or tomato chutney.
Total calories = 174
You can have porridge healthy by just tossing some vegetables and rock salt in it to make a tasty savoury dish. It is healthy and can promote satiety.
7. Moong dal Chilla
Total calories = 128
Chilla is another excellent weight loss of friendly food. Made with green gram, this low-calorie dish is easy to make and extremely delicious. You just need to be careful about the oil when making the chilla. Always make your chilla in mustard oil or ghee and be careful with its quantity.
8.Creamy Banana Peanut Butter Chia Pudding
Total calories = 170
This creamy and delicious breakfast pudding only takes a few minutes to prepare and it will keep you full until lunch. With pureed bananas, low-fat milk and peanut butter, it is as healthy as it is tasty. The chia seeds on top just give it extra flavour and extra health benefits. What a wonderful way to start the day!
9. Nut Butter, Banana And Chia Seed Breakfast Toast
Total calories = 190
This little open-faced sandwich is made from whole-wheat toast, bananas and nut butter. It’s really simple to make and will only take you a few minutes to put together. The toast and bananas help you to feel full longer and added chia seeds make it super healthy.
10. Egg French Toast
Total calories = 117
Egg-lovers will find French toast to be the ultimate choice for breakfast. When made with multigrain bread and other nutritious ingredients including egg, cinnamon, milk, nutmeg, etc. by using very less oil, it not only becomes low in calorie but also really tasty.
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.
By Priyanshi Bhatnagar