Breakfast is the most important meal of the day and it is crucial to eat them healthy. Here are 7 healthy breakfast ideas to kick start each of your day for the week.
1) Monday – Fruit and Cheese
This is perfect for you who are on-the-go. It is a balanced, easy to assemble morning meal.
a. Grab an apple and dice it.
b. Wrap 1 to 2 ounces of Cheddar cheese in plastic.
c. Toss 1/4 cup of fiber and protein rich walnuts into a resealable plastic bag.
2) Tuesday- Berry Omelette
An egg omelette makes a high protein breakfast. Here’s how to make it:
a. Beat 1 large egg with 1 tbsp skimmed milk and 3 pinches of cinnamon.
b. Heat 1/2 tsp olive oil in a 20cm non-stick frying pan and pour in the egg mixture.
c. Swirl to evenly cover the base. Cook for few minutes until golden underneath. No need to flip it over.
d. Place on a plate. Spread over 100g cottage cheese.
e. Scatter 175g chopped strawberries, blueberries and raspberries. Roll up and serve.
3) Wednesday – Power Granola
You can keep this nutrient packed homemade granola on hand for a quick fix breakfast. You can munch it dry, with milk or with yogurt. Here’s how:
a. Preheat oven to 300°.
b. Combine 2 cups of regular oats, 1/3 cup ground flaxseed, 1/4 cup chopped walnuts, 1/4 cup chopped almonds and 2 tsps of ground cinnamon in a medium bowl.
c. Combine 1/3 cup of orange juice, 1/3 cup of honey and 1/4 cup of brown sugar in a small saucepan.Cook over medium heat just until sugar dissolves. Stir frequently.
d. Remove from heat. Stir in 2 tsps canola oil and 1 tsp vanilla extract.
e. Pour honey mixture over oat mixture. Stir to coat. Spread mixture in a thin layer onto a jelly-roll pan coated with cooking spray. Bake at 300° for 10 minutes. stir well.
d. Bake an additional 10 to 15 minutes or until golden brown. Spoon granola into a bowl. Stir in 1/3 cup of dried cranberries. Cool completely.
4) Thursday – Avocado Toast with Egg
This breakfast is so simple, yet so delicious and satisfying. Here’s how to make it:
a. Toast 2 slices of bread.
b. Cut 1 ripe avocado in half, twist to separate and remove the pit. Scoop out the avocado flesh. Add into a small bowl and mash it with fork. Stir 1 tsp lemon juice.
c. Cook the 2 eggs sunny side up.
d. Spread the avocado on your toast. Top each piece of toast with an egg, and sprinkle with sea salt, fresh ground pepper and any additional toppings such as dried tomatoes.
5) Friday – Mango, Almond and Honey Breakfast Smoothie
Give yourself a healthy start with this delicious smoothie. Here’s how:
a. Peel and chop 1 mango. Place in a blender with 400ml skim milk, 1/2 cup of low fat natural yogurt, 2 tbsps almond, 1 tbsp manuka honey and few ice cubes.
b. Blend until smooth and divide to 2 glasses.
6) Saturday – Breakfast Burrito
A healthy, filling breakfast on Saturday morning. Here’s how:
a. Heat 2 tsps canola oil in a large nonstick skillet over a medium high heat.
b. Cook the 1 cup diced onions and 1 red bell pepper (diced) until onions are softened and peppers are slightly charred (about 8 minutes).
c. Add 1 cup black beans (drained and rinsed) and 1/4 tsp chilly flakes and cooked until warm enough (about 3 mins). Season with salt and black pepper and transfer to a plate.
d. Whisk together 4 eggs and 4 egg whites. Then, stir in the 1/3 cup cheese.
e. Spray the skillet with cooking spray and reheat the skillet over a medium heat. Reduce heat to low and add eggs (scramble) about 3 minutes.
f. Spread each tortilla with 1 tbsp each sour cream and salsa. Then, layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomatoes, and 1/4 of the avocado.
g. Season to taste, with hot sauce. Roll up burrito style and serve.
7) Sunday – Golden Pancakes
These golden pancakes give you that sweetness only maple syrup can offer. The succulent wonder of mixed berries, and the fluff you love about pancakes. Get back to being fit and start your Sunday with a breakfast you can enjoy.
a. Mix together 1 cup uncooked whole grain oats (non-instant), 6 egg whites, 1 cup fat free cottage cheese, 1/4 tsp vanilla extract, 1/4 tsp ground cinnamon and 2 packets of sugar substitute in a bowl until well blended.
b. Heat a nonstick skillet to medium heat.
c. Pour blended mixture onto skillet to form pancakes. Let mixture sit in the skillet until bubbles form, then flip the pancake. Cook until both sides are golden brown.
d. Remove pancakes to plate and cover with maple syrup and berries.