Fifteen Healthy Fast Food Breakfast Ideas
(HealthCastle.com). Breakfast is the most important meal of the day. We’ve all heard this, and there is research to back this up. People who regularly eating breakfast tend to eat a diet with higher nutritional quality (they eat healthier foods). Adults who eat breakfast tend to have healthier weights and rate their health as better than those who do not eat breakfast. Breakfast also helps to prevent cravings and overeating later in the day and provides fuel for the day.
A balanced breakfast consists of 3 parts:
- a vegetable or fruit,
- a grain (ideally whole grain) and
- a protein such as milk and milk alternatives (eg. soy milk, cottage cheese), or meat and meat alternatives (eg.nuts, seeds, nut butters).
With our busy lives. a healthy, balanced breakfast in a hurry can be quite the challenge! Here are 15 breakfast ideas that are nutritious, balanced, and can be prepared to be ready-to-go options. These are just examples so try substituting in your favourite foods and mixing and matching flavours for a unique and delicious breakfast!
15 Breakfast Ideas to Help you Power Through your Day!
- Quinoa + fresh blueberries + crushed walnuts + yogurt
- Wheat berries + banana + almond butter + milk
- Granola with dried fruit, nuts, seeds + yogurt
- Pita + avocado + tomato + hardboiled egg + cheese
- Burrito wrap + spinach + scrambled eggs + cheese
- Quesadilla wrap + apple + cheese
- Strawberries + almond milk + yogurt + hemp hearts
- Bananas + blueberries + milk + ice cubes + almonds
- Tropical fruit mix + water + yogurt + ground flaxseed
- Grapefruit + English muffin + hardboiled egg + tomato
- Apple + oatmeal + peanut butter
- Mixed berries + yogurt + hemp hearts
- Pancakes + blueberries + glass of milk
- Muffin + banana + latte
To make these ideas ready-to-go options, try the following preparation practices:
- Buy single serving items that are quick to throw in a bag
- Batch cook ahead of time and store in single serving containers
- Make extras on the weekends such as pancakes and freeze for the week
- Prepare items the night before and store in ready to go containers
Recipe: Yogurt and Fruit Muesli
Here is a Yogurt and Fruit Muesli that is a snap to make. Muesli is a breakfast meal based on uncooked rolled oats, fruit and nuts. This is a great breakfast but also a great grab and go snack. You can make this on the weekend and then enjoy over the next few days. There are no nuts in this recipe, though you could add in a small handful if desired.
- ¾ cup rolled oats (quick cooking)
- 1 & ¾ cup + 2 tbsp 1% milk
- ¼ cup brown sugar
- 1 & ½ cups plain yogurt
- ½ tsp cinnamon
- ½ cup frozen blueberries
- 2 apples, unpeeled, diced
- ½ cup raisins, dried blueberries or dried fruit
- 2 tbsp seeds
1) In a bowl, mix together oats and milk. Let stand for about 15 minutes. Add in brown sugar and cinnamon.
2) Combine the yogurt with blueberries, apples, dried fruit and seeds. In this recipe, I used Qi’a, a pre-mixed, gluten-free combination of chia seeds, hemp seeds and buckwheat groats (the latter being a gluten-free grain, not a seed). Add in the softened oats.
3) Serve with fresh bananas or strawberries. Enjoy!
This recipe can be made gluten free, provided you use gluten-free oats. Recipe adapted from Dietitians of Canada cookbook Cook Great Food (2007).
Written by Calgary Dietitian Kristyn Hall MSc, RD, Director and Dietitian, HealthCastle Calgary. Thank you to Laurel Zvaigzne BSc Natural Science and BSc Dietetics [candidate] for her contributions to the research behind this post.