Some of the best breakfast combos for teens are also ones that adult women should give a go too! Let me tell you ladies, I had no clue in my teens how to eat right. I thought eating bowls of Smart Start cereal was the best way to start the day, or eating a sugary cinnamon bun and hot cappuccino from the local convenient store every morning counted. Oh, and my sugary yogurt with sprinkles on top and piece of white toast was for my healthier days! See what I mean? I had no clue before I found nutrition, just how important nutrients were, or how important breakfast was to start my day. Just imagining the improvements I might have seen if I’d taken the right precautions in my health makes me cringe! I was missing out on so much without really needing to, and all I really needed to do was just change my breakfast each day. My sugar levels would have been better, grades might have been better, and my acne sure would have been better! If you need some healthy ideas for breakfast, check out these killer best breakfast combos below. As someone who’s studied nutrition for 11 years, and practiced it daily now since, I can tell you, these breakfast combos will make such a difference in your energy, weight, mood, skin and mental focus.
1. Oats and Plain Greek Yogurt
Oats are one of the best grains of all to eat, and they help make one of the best breakfast combos you can get your hands on. Choose whole, rolled oats that aren’t instant or have added sugars, and cook them up in some unsweetened almond milk, vanilla extract and cinnamon. You can do this all in your microwave, or on the stove top, whichever you have time for. This is easy and requires just about 3-5 minutes. Be sure you pair it with a lean source of low sugar protein, like Greek yogurt. Choose plain varieties, not sugary kinds or flavored kinds. Instead, add a natural and not artificial sweetener like stevia, which is calorie free and sugar free, and the best option for a sweetener. Also, add a dash of cinnamon, which helps control your blood sugar. Oats have a little natural fat to hold you over as well, along with 7 grams of protein per serving. Serving them with some plain yogurt is a great way to start the day, so you don’t send your sugar levels skyrocketing. You’ll be fuller longer and oats and yogurt both give you great hair and lean muscles. They also both contribute to a healthy digestion.
2. Almonds and Yogurt
Okay, so let’s say you just don’t have time for oats. That’s okay! Grab ¼ cup of raw almonds and add them on top of a plain Greek yogurt. Add a pinch of stevia, maybe a few berries and some cinnamon. You’ve got an easy breakfast in just minutes! This gives you enough fat, protein and healthy carbs from both almonds and yogurt, to fuel you through several hours in the morning.
3. Green Smoothie
If you’re into smoothies, great! If you like green smoothies, even better! Smoothies make a great, quick and easy breakfast for anyone, especially in their teens. Your teens are the best time to implement healthy breakfast choices, and green smoothies are a great option. Choose mild greens for the best taste, like spinach and romaine, and keep the fruit to a minimum. While fruit is healthy, too much can mess with your glycemic index, and your liver doesn’t need all that fructose, the sugar found in fruit. Yes, fruit has vitamins, but you should stick to around ½ cup and make sure it comes from berries, or kiwi. Instead of the banana, choose frozen cucumbers instead. They add a wonderful sweet and smooth flavor and make your smoothies super thick! Use stevia, vanilla extract and possibly some unsweetened protein powder to flavor your green smoothies. I like Sunwarrior Raw Warrior Blend Vanilla. You can easily grab your smoothie and go, or enjoy in the morning while at home. They’re a great way to start the day off on the right foot and will increase your energy and mood as well!
4. Protein Smoothie
If you don’t want to add greens to your smoothie, or your fridge is running low, then just add some good protein, along with some unsweetened almond milk. You can use either a protein powder (a clean variety preferably), or choose plain Greek yogurt. Then, just add in around ½ cup frozen berries and maybe a tablespoon of flax or chia for healthy fats. This gives you an easy grab and go breakfast that has a great variety of vitamins, minerals, protein, and carbs to sustain you through the morning.
Have you heard of the wafflewich? It’s an easy grab and go sandwich made out of a whole grain waffle and sandwiched with nothing more than raw almond butter and some strawberries or blueberries. I like Van’s Gluten-Free Whole Grain waffles, which are made from superfoods like quinoa and amaranth, and I like to spread with fat free, plain Greek yogurt, cinnamon and add strawberries for my wafflewich. You can also make your own waffle at home by using ½ cup oats, ½ cup egg whites and 2 tbsp. almond milk with vanilla extract, mix it up, and pop it in your waffle maker. It makes an easy waffle in just minutes!
6. Kefir and Quinoa
If you haven’t heard of kefir, or not sure if you’d like it, let me tell you why I think you should. Kefir is basically like pourable yogurt. It’s even higher in probiotics than yogurt, and contains around the same calories, carbs and fat as yogurt, if you choose a plain, fat-free or low-fat variety. I like Wallaby’s Organic low fat plain kefir, which contains 12 billion probiotics, tastes just like yogurt, and contains no hormones, pesticides, chemicals, or any sugar at all. It’s also lower in sugar and calories than other forms of kefir, or other brands. Kefir is a great way to enhance your immunity, enhance your digestion, and it even improves your mood due to its effect on your digestive system. Cook up some healthy quinoa, just like you would oatmeal, and pour about ½ cup kefir over it. Top with some cinnamon and stevia, and you’ve got a great breakfast in just minutes. Protein, fiber and healthy carbs, plus a few healthy fats from both the quinoa and low fat dairy will help ward off sugar cravings, keep you full, and give you energy to start your day the right way.
7. Berries with Egg Whites and Flax
Another one of my favorite breakfast combos that is great for teens with busy mornings, is to take a handful of berries ( any kind), and cook them up with some egg whites and flaxseeds. This creates something like a cake-like pancake that is really delicious! I also add some cinnamon and stevia to mine too, but you can leave it out if you wish. I take ¼ cup frozen blueberries ( or you can use chopped strawberries, blackberries, or raspberries), and mix them in a bowl with 1 cup egg whites with 2 tbsp. flax seeds, cinnamon and a pinch of stevia. Then, I heat up a skillet coated in just a little coconut oil and pour in the mixture. Cook it like you would an omelet, or heat this in the microwave in a glass mug or dish for about 1 minute, stirring in between. If you cook on the stove it comes out like a pancake or omelet if you flip half of it over. If you cook it in the microwave, it’s more like a mug cake. It’s a lean, delicious way to get in your protein, healthy carbs, antioxidants, fiber and healthy fats. Plus, you’d be surprised how long it keeps you full! If you don’t like berries, use veggies like mushrooms or asparagus and peppers, which is another favorite of mine!
Your teens are a great time to start making healthy choices with your breakfast. Plus, it is fun to start fixing your own food for once. Don’t just pour yourself a bowl of cereal, get something out of a vending machine, or skip breakfast each day. Choosing a healthy breakfast isn’t just hype. It makes a big difference in your mood, energy and weight, in ways you wouldn’t imagine. What’s your favorite healthy breakfast combo?