If you’re trying to learn to eat healthy, breakfast is the first place to start out on the right foot, and there are certain breakfast combos that you can help you win the battle. Don’t go to work hungry and expect to get in shape or lose weight. You’ve got to fuel up before you head out. It starts your metabolism, prevents overeating later and best of all, it increases your mood so you’re not willing to turn to junk later for a pick me up. Don’t reach for a bagel or a donut though, just for the sake of a meal. Also, don't feel tempted to eat when your feet hit the ground first thing in the morning. Wait an hour or so, even right before you go to work. Just be sure to eat something before you get there or when you first arrive. Pair together some simple foods that are powerful breakfast combos. They'll help you torch fat, build lean muscle and give you energy. Plus, they all taste pretty great too, so enjoy them while you’re at it!
1. Avocado and Eggs
Avocados are rich in healthy fats and eggs, especially egg whites, are brimming with lean protein, which makes this meal one of the best breakfast combos to try. Feel free to add in some chopped tomatoes for an ethnic feel, and a simple touch of color and nutrition. If you eat eggs, a few small slices of avocados with egg whites and one egg yolk is a great way to give your body healthy fats and protein so it won’t turn to fat-storing carbs and sugar.
2. Green Smoothie with Protein and Chia Seeds
If you’re not into animal sources of food, no worries! Try having a green smoothie with some berries, greens and unsweetened almond milk. Add in some unsweetened vanilla or chocolate plant protein powder and a scoop of chia seeds for a complete nutritional meal, all in the form of a deliciously sweet beverage. For the best tasting option, use spinach as your green, since it tastes sweet compared to other varieties. Add ice to make it sweeter and a bit frostier, which is my favorite part of all! This soothes you, provides protein and holds you over for hours to come, all with a dose of antioxidants, fiber, nutrients and vitamins.
3. Greek Yogurt, Nuts and Berries
Greek yogurt is an incredibly popular food, and one you can find in almost any food store, even convenience stores in today's high paced world. This makes it a great to-go option if you’re on the road a lot or traveling. It also makes a great breakfast to have at home. I like to use unsweetened and plain Greek yogurt, as well as nonfat. Add some of your favorite nuts or seeds like almonds, walnuts, flaxseeds, pecans, coconut shreds, chia seeds or hemp seeds for protein and healthy fats. Then, for a touch of sweetness and color, throw in some fresh or frozen berries like blueberries, blackberries, strawberries or raspberries. This adds antioxidants, fiber and that extra touch of sweetness your body might crave in the mornings. As a bonus, this is also a lower carbohydrate meal, high in protein and is great for your blood sugar and your weight. Plus, protein satiates you and promotes alertness early in the day, which is important for your morning meal.
4. Oatmeal and Berries
Maybe you like to keep things simple and you need some healthy carbs first thing. No problem! Oatmeal is a great healthy carb to have first thing in the day. It is full of fiber, lowers your glycemic index and really satisfies the body for that comfy serving of carbs it often craves first thing each day. Personally, I’m a protein girl, but everyone is different. If you do well on carbs first thing, try my mom’s favorite recipe, which is a classic! She likes to have oatmeal cooked in a bit of milk with some Splenda and a banana with walnuts. If you’re looking for a healthier option, try oatmeal cooked in almond milk and use rolled oats instead of quick cooked. Use stevia to sweeten and add in some berries and maybe some cinnamon for a low glycemic approach. If oats aren’t your thing, quinoa makes a great substitute!
5. Coffee and an Omelet
People can bash coffee all they want, but one cup in the morning has been shown to improve memory, combat cancer, improve your liver function and even nourish your brain cells. It has also been shown to be good for your arteries, combat depression and enhance your focus. One cup will not cause a crash or dependency, and as long as you don’t use dairy based cream and refined sugar, coffee is actually really healthy for you. Full of B vitamins, magnesium and insulin-reducing properties, it lowers stress, lowers your blood sugar and is great for your waistline. Pair it with an omelet so you have enough protein to start your day with and stabilize your insulin levels. You’ll most likely be satisfied until lunch and won’t even think about that vending machine cinnamon bun you used to turn to! Add some chopped veggies or even berries to your omelet for a piece of produce too, while you’re at it.
6. Banana and Almond Butter
If you’re really short on time, grab a banana, chop it up in a cup and add in 2 tbsp. almond butter. Grab a spoon and if you have two seconds, sprinkle on some cinnamon and head onto work. This makes such a great complete mini breakfast to have on the run. The banana is a great source of fiber, carbs and potassium, plus stress-busting Vitamin B6, while the almond butter contains healthy fats and 7 grams of protein, plus 4 grams of fiber that will stabilize your blood sugar, increase your metabolism and fill you up quicker. The cinnamon adds a touch of sweetness, looks pretty and it stabilizes you blood sugar and enhances digestion. This is such an easy mini meal that most people don’t take advantage of enough. Just be sure to have something like yogurt and raw veggies to munch on mid- morning. Try raw carrots, bell peppers or grape tomatoes in case you get the munchies around 10:30 or so and don’t want to eat lunch yet.
7. Raw Fruit and Nut Bar with a Green Smoothie
Lastly, one of my favorite meals to make ahead of time at home is making my own version of Larabars, using dried fruits like figs and raisins, and mixing them with hemp seeds and almonds or coconut. I shape these into bars and store for on the go mornings. Then, I also make ahead some green smoothies to keep in the freezer in to-go glass jars. I let them thaw overnight in the fridge, and in the morning, all I have to do is grab a to-go smoothie, a to-go energy bar, and I have a perfect meal on the run that is brimming with chlorophyll, fiber, healthy fats, healthy carbs and nothing refined whatsoever. My mood and body both benefit, and yours can too, so I hope you’ll think ahead and consider preparing your own meals on the go like this one!
There are tons of breakfast combos out there that can be healthy for you, and these are only a few of the best. Do you have one to share? Let me know about it!