15 Fast & Simple Ideas for a Healthy Breakfast + 3 Recipes
Nowadays, more and more voices are saying that breakfast is not as important as it is always said. I too share this view which I will nuance in this article.
Of course, that does not mean that a healthy breakfast is unimportant. Good breakfast can make you slimmer and can be part of a healthy diet with the goal to lose pounds. You can read how exactly that is done with breakfast in this article.
What you will learn in this article:
- What a healthy breakfast should meet
- How you can lose weight with a healthy breakfast
- The answer to the question of whether to skip breakfast is good or bad
- Ideas for a healthy breakfast
- 3 Healthy breakfast recipes
- And much, much more ..
Skip breakfast: good or bad?
Let me start with the key question immediately.
Is breakfast good or bad?
Despite what you may have heard or read, breakfast is not necessarily necessary.
In fact, skipping breakfast is even better when you only eat unhealthy breakfast products.
But Tommy .. now I do not understand you anymore .. This article is about healthy breakfast and elsewhere on the site you claim that 1 to 3 times a week of your breakfast is just right for you?
Let me explain to you what I mean by that. I have always written that breakfast is optional. Contrary to what many people think, there is nothing special about eating breakfast.
That breakfast would be the most important day of the meal was invented decades ago by the food industry. They just benefit from people consuming as many food products as possible during the day.
It basically does not matter if you have breakfast or not, as long as you eat healthy for the rest of the day. Starting the day with breakfast is not a way to speed up your metabolism. On the contrary, skipping breakfast encourages your metabolism and fat burning.
For that reason, skipping breakfast is an important part of intermittent fasting and a convenient way to speed up your metabolism. During the short periods of fasting, your body will call your fat reserves for energy supply and accelerate your metabolism (source, source)
The most popular method of fasting is the 16/8 method, which consists of 16 hours of fasting followed by a food window of 8 hours (preferably from 12.00 to 20.00).
The most convenient way to do that is by regularly skipping breakfast. By eating something in the morning, the fasting process is stopped and your body switches from fat burning to sugar burn.
Do you want to know if periodic fasting is something for you? In this article, you will learn everything about intermittent fasting.
It may be that breakfast skip does not suit you. That too is not a problem, it is just one of the ways to tackle obesity and improve your health. Some people experience negative effects of fasting, such as headaches, dysregulation of blood sugar or concentration problems (source, source).
Skipping breakfast can cause people to be more hungry and eat at lunch, but this does not appear to lead to overeating. Skipping breakfast can reduce the total caloric intake by up to 400 calories a day, according to several studies (source, source).
Breakfast is therefore optional and it all comes down to personal preference.
If you feel hungry in the morning and you think you feel better at breakfast, then there is nothing wrong with that. Do you not feel hungry in the morning and have little need to eat? Do not breakfast then. It’s that simple.
But if you do have breakfast then it is wise that you choose a healthy and balanced breakfast.
How does such a healthy breakfast look like? Then you can think of a stuffed omelet with vegetables or oatmeal with fruit and nuts. But more about that later.
If you have to do physical heavy work in the evening every day, then I advise you to have breakfast in the morning because you simply need more energy.
But in principle, you can get around 2000 calories from your own glycogen stock. Heavy work or intensive exercise in the morning could therefore also be done on an empty stomach. I only think that many people do not can handle this.
What is a healthy breakfast?
Most people often eat a breakfast that is rich in simple carbohydrates. Why?
That has nothing to do with what is healthy for us, or not. No, the only reason we have breakfast as we do is for cultural reasons.
Just as the English, the Germans and the French eat breakfast differently as we do, it only has to do with habits. We have learned to eat in a certain way.
Whether it really is that healthy, we never really thought about it. Everyone eats like that, and the ads also tell us that we have to eat like that, so that will be correct. All the same?
But when we look at health, a carbohydrate-rich breakfast turns out not to be that good for your health at all.
Breakfast cereals with a high sugar content may not have a positive effect on your body weight, can eating a healthy breakfast help with weight loss?
The answer is: yes.
Before I go into further details, it is important to know what a healthy breakfast is.
The basis of a healthy breakfast is:
If you have breakfast you should take a healthy breakfast that is rich in high-quality proteins, healthy fats and in limited quantities complex carbohydrates.
High-quality proteins and healthy fats provide a fuller feeling and better satiation. Slow (complex) carbohydrates and fibers keep your blood sugar stable and your intestines healthy.
A healthy breakfast is not just something. So if you want to get the most out of your breakfast, you should avoid certain foods, and certain foods should eat more.
Although you should always take the time to have breakfast, this is often not the case in practice. It is precisely for this reason that an ideal breakfast has to be very compact, with only healthy foods.
A healthy breakfast is in my view a high protein breakfast, supplemented with healthy fats, dietary fiber and a limited amount of slow carbohydrates. Adding more high-quality protein to your diet is also the easiest and most effective way to lose weight.
Much research has been done on how proteins influence eating behavior. Various studies have shown that proteins suppress your appetite and prevent you from eating too much.
Healthy breakfast with lots of protein reduces caloric intake later in the day. MRI scans have even shown that eating a protein-rich breakfast reduces signals in the brain that control the motivation and reward behavior of the food (source).
A healthy breakfast with protein also helps you feel full-bodied. This is mainly due to a decrease in the hunger hormone ghrelin and an increase in the fullness hormones peptide YY, GLP-1 and cholecystokinin (source, source, source). These important hormones are activated by eating protein-rich foods and reduce the appetite, so you have less appetite.
And what about carbohydrates in a healthy breakfast?
We are all brought up with the message that you become big and strong of bread, cornflakes and cruesli?
Forget about the information from advertising billboards in the supermarket that is screaming for you that eating breakfast cereals is the best start of the day.
The basic idea sounds nice, especially if there are also some fruit and other healthy things in it. But this whole health disappears like snow in the sun when you discover that in most cases disproportionate quantities of sugars are added. In many cases, this is the creeping thicker glucosefructose syrup.
All grain products you buy in the supermarket are processed products with more unhealthy additives than you would like.
Think especially of sugars, harmful additives and chemicals. Science always says that you have to eat more wholemeal bread for healthy nutrients, but the only useful thing you find in bread is the fibers. And bread is not the only source of fiber.
Both in vegetables and in fruits you will find at least as much fiber, and often also of higher quality.
In addition, all grain products have a high glycemic index (GI), even the whole grain variety. Because of the high GI value, you get to deal with strong peaks of insulin, which is of course very bad for your blood sugar level and can even cause an insulin intolerance.
You probably now understand that eating breakfast products such as cornflakes and cruesli is not a sensible idea. They barely saturate and stimulate the body to produce the fat storage hormone insulin in large quantities.
If you go for breakfast with carbohydrates, I recommend unprocessed cereals.
Unprocessed grains are unrefined grains that you eat in the whole and not processed in a product like bread. These grains are nutritious: they contain a lot of fiber and nutrients. In particular, oats and quinoa stand out.
Other healthy foods with carbohydrates are: oatmeal, millet, buckwheat (or other fully-fledged grains)) with fruits, a piece of dark chocolate or some dried fruit.
I recommend a maximum of 1 or 2 servings per day, because grains remain carbohydrates. It is certainly not advisable to eat them indefinitely if you want to lose weight.
Exercise may be healthy and contribute to weight loss, the key to weight loss remains healthy nutrition.
Paying attention to what you eat is more important than exercise if you want to lose weight.
A healthy breakfast can help you lose excess body fat, according to several studies.
A study of more than 150 obese Chinese teenagers showed that replacing a grain-based breakfast with an egg-based breakfast led to significantly more weight loss over 3 months.
The breakfast group with eggs lost almost 4% of their body weight, while the breakfast group with cereals only lost 0.2% body weight (source).
In another study, participants of a weight loss program were divided between an egg breakfast and a bread breakfast with the same amount of calories (source).
After 2 months, the participants who ate an egg breakfast:
- 65% more weight loss than the bread group
- 34% greater reduction in their waist circumference
As you can see, a healthy breakfast full of protein can lead to considerable weight loss, especially if you suffer from excess weight.
Ideas for a healthy breakfast
It can be wonderful to wake up with a cup of coffee, nice breakfast and a newspaper in front of you.
For many people that have become a relaxed morning ritual before they start their productive day. But sometimes it can be difficult to choose a healthy breakfast if you have little time. An important tip is to keep your kitchen filled with healthy foods.
I give you some healthy breakfast ideas. These foods can ensure that you do not eat too much for the rest of the day.
These are healthy breakfast ideas that you can eat in the morning:
# 1: Omelet with vegetables
An egg contains about 7 grams of protein.
Studies have shown that eating eggs at breakfast increases the feeling of fullness and causes you to consume fewer calories at the next meal.
Another advantage of hard-boiled eggs is that it can be prepared the day before.
When you make an omelet, skip the bacon and choose your favorite vegetables instead.
# 2: Oatmeal
It is not only quick and easy to make, but researchers also think that it can help reduce insulin resistance in some people.
Although oats do not contain gluten, they are often processed in the same facilities as gluten-containing grains. Researchers have discovered that most oats are indeed contaminated with other grains, in particular, barley (source).
To increase the protein content of an oatmeal breakfast, you can mix oatmeal with a scoop of whey protein.
# 3: Full Cottage cheese
It is rich in proteins that can increase your metabolism and reduce the hunger hormone ghrelin.
Cottage cheese gives just as saturated feeling as eggs (source).
The full-fat variants of yogurt and curds are part of a healthy diet. They contain conjugated linoleic acid (CLA), which can promote weight loss (source).
You can possibly add some berries, linseed or nuts to make it more nutritious.
# 4: Full-fat cheese
The only drawback to full-fat cheese is that it contains quite a few calories. So keep a few slices of full-fat cheese a day.
# 5: Greek yogurt
Greek yogurt is creamy, delicious in taste and nutritious.
Research shows that full yogurt is better than low-fat yogurt if you want to lose weight.
In fact, full yogurt contains linoleic acid that can help in the fight against overweight (source). Go always for unsweetened yogurt.
Certain Greek yogurts are good sources of probiotics, such as the bacteria Bifidobacterium, which provide a good intestinal flora. To be sure that you contain yogurt probiotics, look for descriptions on the labels as ‘contains living and active cultures’.
Not all yogurt variants contain these healthy bacteria. So always check the labels first if you see a clue to probiotics.
You can supplement Greek yogurt with fruit to increase the number of vitamins, minerals and fiber in your breakfast.
# 6: Chia seed pudding
Chia seed with coconut milk or almond milk is a delicious combination.
However, a portion of chia seed only yields 4 grams of protein, which is very little for a healthy breakfast.
Add a scoop of whey protein to get enough protein.
# 7: Ancient cereals with milk, nuts and cocoa
Cereal grains are rich in essential amino acids and generally have a low glycemic index and charge. Add nuts, which are also very healthy and are full of nutrients and antioxidants (source).
Cocoa is also rich in antioxidants and can help to lose weight faster (source).
Even more, healthy breakfast variations are:
- Smoothie with nuts and dates
- Greek quinoa lunch with chicken and olives
- Coconut with whey and banana
- Omelet with avocado and tomato
If you prefer an extra sweet breakfast, you can always sweeten your porridge with honey or strawberries. Puree the strawberries and add this to the oatmeal and milk before boiling.
There are many ways to make a healthy breakfast. If you do not like a certain breakfast, there are plenty of other healthy breakfast alternatives to try.
What you should avoid in a healthy breakfast
There are more disadvantages to these food products than benefits, so better not bring them home.
- Sweetened cereal
- Light products (albeit low-fat, but often sugar-rich)
- Fruit juices
- Drinky yogurt (Vifit, etc.)
- Breakfast cereals (cornflakes, cruesli)
- Unhealthy bread toppings (nutella, sprinkles)
A good tip is to eat your breakfast at home.
If you have breakfast outside, the temptation is often too big to eat unhealthy things. With this, the healthy character of a healthy breakfast completely disappears.
3 Healthy breakfast recipes
Below you can read 3 delicious and healthy breakfast recipes for a good start into the day. Let it taste you well!
Breakfast # 1: Omelet with Mushrooms, Broccoli and Cumin
- 2-4 organic eggs
- 300 g of broccoli
- 25 g of grated cumin cheese
- 100 g mixed mushrooms, in slices
- 2 tsp olive oil
- Cook the broccoli al dente. Then rinse immediately under cold water.
- Heat 1 tsp olive oil in a small frying pan and add the mushrooms. Add salt and pepper to taste.
- Heat 1 tsp olive oil in another frying pan and break the eggs. Place the cheese around the egg yolks, a part of the broccoli and the mixed mushrooms.
- Let the eggs cook and melt the cheese, and then serve on two plates.
- Garnish with the remaining broccoli.
Breakfast # 2: Oatmeal with Walnuts, Blueberries and Banana
What do you need:
- 400 ml of vegetable milk
- 100 g oatmeal
- 1 hand blueberries fresh or from the freezer, washed
- 1 banana, in slices
- Bring vegetable milk to the boil and add the oatmeal. Let it simmer gently until the porridge thickens.
- Turn off the heat and let the porridge stand for another 5 minutes. Add the blueberries and the banana and stir.
- Spoon the porridge into bowls and add some honey if necessary.
Breakfast # 3: Quinoa pancakes with Dates and Walnuts
What do you need:
- 2/3 cups of Quinoa flour
- 2/3 cups of water
- 1 egg
- 1 hand of dates
- 1 hand of walnuts
- Mix the Quinoa flour, the water and the egg in a bowl and stir well until a uniform paste is formed.
- Use a frying pan and heat some coconut oil. Use half of the batter to form 1 pancake.
- Serve the pancakes with the dates and walnuts.
Did you know that research shows that 1 in 3 just gains from a diet instead of losing weight? (source)
In short, focus on nutrition if you want to stay healthy!
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy