19 Mouthwatering Healthy Breakfast Ideas
Last year around October I had a serious melt down. I had went shopping for a work event and went to my usual go to stores H&M, Forever 21 and a few boutiques in Soho. A large in most things was not fitting me and I immediately had a reality check set in. I felt super disgusting and simply fat. I went with all black and eventually found something. But I remember crying in the fitting room and thinking I seriously have to do something. I do not like this feeling at all. I called a friend of mine for moral support and vented to her. She is a health and wellness coach at a popular holistic center. I told her that I needed her guidance to begin my journey to a healthier lifestyle that was easy to maintain.
And so I participated in Operation Cleanse a 2 week detox that eliminates processed foods, sugar, liquor, dairy and meat from your diet. The intention is not to starve but to give your body a break from all the junk we tend to gravitate too. The cleanse itself was not challenging but took a little getting use to. I normally would wait too long in the day before having my first meal which was not helpful to my metabolism or conducive to proper weight-loss. Before the cleanse I felt sleepy, lacked energy and did not eat enough.
Part of the cleanse was keeping a food journal of what I ate, meal prepping and making sure to eat 3-5 times a day. In the first couple of days I did great then hit a little stump mid-cleanse but picked back up toward the end. Overall it was so beneficial because it helped me to make better decisions and to make food a priority in my life. I found myself googling snack ideas and meal ideas. I just felt good that I was working toward a healthier me. A plus was that I lost about eight pounds. I am still working on my weight-loss goals but I don’t let it overwhelm me. And I do not plan on every going back to that place where I felt so horrible and helpless. I don’t beat myself up and make sure my indulging is kept to a minimum.
Below are some yummy breakfast ideas I came across on Women’s Health Mag. We know that breakfast is the most important meal of the day but these are meals you can have as snacks or for lunch even. The point is that they are healthy and do not compromise taste. Many peope think that eating well means eating food that does not taste good. Totally not the case. So get creative and substitute to make your own creations. I am sure you will find more than a few favorites to give a try.
Smoked Salmon Toast
1 slice whole-wheat bread, toasted
1 1/2 Tbsp cream cheese
2 oz smoked salmon
1 thick slice red onion
1 Tbsp chives
Spread cream cheese on toast, and top with salmon, onion, and chives.
Total: 360 calories
Don’t let cream cheese’s bad rep discourage you. Researchers believe that the calcium found in dairy helps you burn more fat.
Eggs ‘n’ Greens
1 Tbsp olive oil
1 cup sliced mushrooms
2 cups spinach
1 Tbsp Sriracha sauce
Add half the olive oil to a heated skillet, sauté mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce.
Total: 230 calories
You already know that spinach is a health food rock star—but it will also help cut cravings all day long.
Chocolate Cherry Waffles
1 Tbsp chocolate almond butter
2 Van’s 8 Whole Grains waffles
1 cup pitted fresh cherries
Spread chocolate almond butter on waffles, and top with cherries.
Total: 350 calories
Whole grains not only help you slim down, but can ward off heart disease and type 2 diabetes, studies show.
1 Laughing Cow Original Creamy Swiss wedge
2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted
1 cup sliced mango
Spread cheese on toast, and top with mango.
Total: 310 calories
Mangos are packed full of vitamin C, vitamin A, and plenty of fiber—which will keep you full and satisfied.
1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa
Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.
Total: 330 calories
Enjoy those 20 grams of protein. They’ll help you maximize weight loss and maintain muscle mass.
Berry English Muffin
1 Tbsp natural creamy peanut butter
1 Ezekiel 4:9 whole-grain English muffin
1 Tbsp dried chia seeds
1/2 tsp ground cinnamon
1/4 cup sliced strawberries
Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries.
Total: 330 calories
A high-fiber breakfast like this one—it’s got 12 grams!—could help you eat less through lunchtime, research shows.
Greens, Eggs, and Ham Quesadillas
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps
2 large egg whites, scrambled and cooked
1/4 cup arugula
3 oz lean deli ham
2 Tbsp crumbled feta
3/4 cup blueberries
Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Serve with blueberries.
Total: 337 calories
Blueberries are packed with antioxidants that have been proven to protect against obesity in mice—likely a good sign for humans and a good addition to healthy meals.
Muesli with Cherries
1/3 cup steel-cut oats
1/2 cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried tart cherries
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.
Total: 336 calories
Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.
Oatmeal with Pecans and Berries
1 packet Original Quaker Instant Oatmeal
1 cup skim milk
2 Tbsp chopped pecans
1/2 cup raspberries
1/2 cup blueberries
Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries.
Total: 351 calories
The soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch.
Pancakes with Almond Butter and Berries
2 whole-wheat pancakes
1 Tbsp almond butter
1/4 cup each blackberries, blueberries, and raspberries
Heat the pancake in a toaster or toaster oven, then top with almond butter and berries.
Total: 333 calories
Eating almonds or almond butter at breakfast keeps your blood sugar steadier, according to a study in Nutrition & Metabolism—meaning you may be less likely to jones for a sugary fix midmorning.
Tropical Yogurt with Cinnamon Toast
6 oz Fage Total 0% Greek Yogurt
1/4 tsp coconut extract
6 pieces dried mango
2 slices cinnamon-raisin bread
Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted.
Total: 394 calories
Polyphenols in mango may activate proteins in the body that regulate metabolism and help reduce body fat.
Savory Breakfast Burrito
2 egg whites
2 whole-wheat tortillas
1/4 cup fat-free cheese
1/4 cup rinsed canned beans (such as pinto beans or black beans)
Salsa (to taste)
Scramble the egg whites to desired degree of doneness, then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa.
Total: 282 calories
This low-calorie breakfast burrito alternative will fill you up, thanks to those whole-wheat tortillas.
Sunrise Sandwich with Turkey, Cheddar, and Guacamole
Salt and black pepper, to taste
2 oz low-sodium smoked turkey breast
1 slice American, Cheddar, or pepper Jack cheese
1 thick slice tomato
1 whole-wheat English muffin, split and toasted
1 Tbsp guacamole or Wholly Guacamole
Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a split English muffin, and crown the sandwich.
Total: 360 calories
This fast-food breakfast alternative is packed full of healthy ingredients that will keep you full—and your heart healthy, thanks to that guacamole.
Berry Breakfast Smoothie
1 banana, cut into chunks
1/2 cup nonfat milk
1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
1 tsp peanut butter
1/2 tsp honey
In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake.
Total: 225 calories
Adding a banana to your morning could make you look and feel instantly slimmer. Its potassium helps with short-term shrinkage, says Lauren Slayton, R.D., founder of Foodtrainers in New York City.
Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice
6 oz water or seltzer
Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer.
Total: 362 calories
Pomegranates have natural sugars to satisfy your sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.
Peanut Butter-Strawberry Wrap
1 whole-wheat tortilla (8″)
2 Tbsp natural unsalted crunchy peanut butter
1/2 cup sliced strawberries
1 cup 1 percent milk
Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk.
Total: 434 calories
Don’t count on getting munchies: Adding peanut butter to your breakfast can help control cravings for up to 12 hours afterward, according to a study published recently in theBritish Journal of Nutrition.
Blueberry and Peanut Butter Pancake
1 frozen whole-wheat pancake
2 Tbsp omega-3-enriched peanut butter
1 Tbsp blueberry preserves or a handful of blueberries
1 Tbsp crushed walnuts
Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won’t even need a knife and fork.
Total: 345 calories
Can we say enough about peanut butter? While you’re enjoying your zero-craving afternoon, remember that you’re also getting magnesium, vitamin E, and zinc—the last of which keeps your metabolism running smoothly.
3/4 cup frozen cherries
1 kiwi, peeled and quartered
1/4 cup orange juice
1/2 cup coconut water
3/4 tsp agave nectar
3 ice cubes
1 scoop protein powder (optional)
Blend ingredients, and enjoy.
Total: 285 calories
To trick it out even more: Add a scoop of vanilla protein powder for an additional 15 to 25 grams of protein and even more slim-down power.
French Toast with Strawberries
2 Tbsp nonfat milk
2 slices whole-wheat bread
13 strawberries, sliced
1/2 tsp powdered sugar
Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar.
Total: 275 calories
The fiber in strawberries heads off hunger and also helps ward off diabetes and breast cancer.
What are some of your favorite breakfast recipes?