The next time you rush out the door in the morning with just a coffee in hand, consider this: skipping breakfast often leads to overeating later in the day. A healthy and balanced breakfast, on the other hand, can completely prevent this! It will keep your energy levels high and set you up for smarter eating decisions throughout the day.
Think you’re too busy? You’d be surprised at how many healthy breakfast ideas require only a few ingredients (that you likely have on hand) and can be prepared in under 5 minutes. Here’s a look at some of my favourites that can now become some of your staples so that you always have a quick and satiating a.m. meal you can whip up in minutes.
1. Chocolate Almond Butter Smoothie
When you’re looking for a quick, nutrient dense, and delicious option for breakfast, there’s absolutely nothing better than a protein packed smoothie! This one tastes like dessert but will keep you full thanks to the protein, carbs, and healthy fats. I always encourage consuming protein and a source of healthy fat with sweet fruits like bananas to slow down the absorption of the sugar into your bloodstream and give you a steady burst of energy without the crash.
- 1 frozen banana
- 2 tablespoons almond butter
- 2 tablespoons raw cacao powder
- 1/3 cup protein powder, such as Sun Warrior (replace with 1 cup Greek yogurt for kids)
- 1 tablespoon chia seeds
- Dash of cinnamon
Place all of the ingredients in your blender for 30 seconds and blend until smooth. If you want to get some more greens in the morning, feel free to throw in a handful of spinach into the mix – I promise it won’t change the taste!
2. Coconut Tahini Yogurt Bowl
When you’re craving something light that will still keep you full until lunch, a healthy yogurt parfait is a great option. I prefer coconut yogurt but if you love Greek yogurt, that works well too. Thanks to the berries, this meal is high in antioxidants and fiber which helps to ensure healthy digestion, while the tahini is high in calcium and a good source of Methionine, which aids in liver detoxification. This quick and nourishing breakfast is a powerhouse!
- 3/4 cup yogurt of choice
- 1/2 cup berries of choice
- 1/4 cup granola, like Love Crunch
- 1 tbsp tahini
- Dash of cinnamon
Place your yogurt in a bowl, top with berries, granola, tahini and add a dash of cinnamon to tie it all together. Enjoy!
3. Smoked Salmon Crispbread
For a savory start to your day, try this Scandinavian inspired breakfast. Thanks to the salmon, which I always recommend to be wild-caught instead of farm raised, it’s exceptionally high in omega 3’s which promotes a glowing and supple complexion. The omega 3’s also make wild-caught salmon a natural anti-inflammatory food which promotes whole-body wellness. Finally, the crispbread is high in fiber which will keep you full until lunch, and helps ensure healthy digestion as well. This combination of fat and fiber is perfect for stabilizing blood sugar and keeping you full all the way until lunch.
- 3 pieces of crispbread, like Finn Crisp
- 3 slices smoked salmon
- 1 tablespoon cream cheese
- Squeeze of lemon
Spread the cream cheese onto each crispbread, layer on the salmon, and add a squeeze of lemon at the end to bring out the flavours.
4. Tomato and Basil Avocado Toast
Sometimes you just want to change up the classic avocado toast. The best part? This jazzed up version still only takes less than 5 minutes to prepare. Avocados contain more potassium than a banana, are a great source of healthy fats for healthy skin and nails, and they’re also a fantastic source of fiber which contributes to weight loss, reduce blood sugar spikes, and healthy digestion.
- 1 slice favorite bread
- 1/2 avocado
- 3-4 cherry tomatoes
- 2 basil leaves
- Black pepper
Toast a thick slice of your favourite bread and slather on the avocado nice and thick using a fork. Slice the cherry tomatoes in half, add them on top, and garnish with shredded basil leaves.
Danica is a holistic nutritionist, wellness expert and health coach on a mission to help women around the world find their optimal well-being. She is the founder of Nakd Health, where she coaches clients to prioritize wellness in their busy lives with delicious recipes, nutrition advice, fitness and lifestyle changes.