Breakfast is one the most important meals of the day, mainly because it provides your body with the first dose of nutrition (or lack thereof) to start the day. Unfortunately, most people either skip breakfast all together or choose less than optimal foods that are high in sugar and fats, leaving them feeling exhausted and out of energy by mid morning. This is where the spiral of bad choices continues, when are energy is low mid morning, we opt for more cups of coffee (typically loaded with dairy and sugar) or grab something quick like a muffin or pastry (again more fat and sugar). This back of forth of sugar kick to sugar low, puts the body in a very fragile state.
However, when we start our day with a nutrient dense breakfast that has a mix of complex carbs, fiber, healthy fats, and protein, our body has the right kind of fuel to help us have the energy we need to take on the day. Our desire and need for sugar and caffeine subside, because we have natural energy and I’ve found that most people make better food choices for the rest of the day.
When I am not drinking my daily Shakeology, which is a superfood meal replacement shake that is perfect dose of dense nutrition that tastes like a dessert, I am aim to eat one of these breakfasts:
- Eggs and Whole Grain Toast: Eggs are a great source of protein and the whole grain toast is a great source of fiber and complex carbs. This helps to balance blood sugar and keep you feeling fuller longer in the morning. When it comes to the type of eggs, I like egg white scrambles with veggies or mini egg muffins with turkey bacon or even poached eggs to accompany my toast. If I want to make breakfast a bit more indulgent, I’ll add avocado to my toast, which provides a nice dose of healthy fats which the body needs to function and helps with weight loss, or I’ll add some 100% fruit preserves or honey for a touch of healthy sweetness. Here’s a simple recipe for mini egg muffins.
- Oatmeal and Fruit: Oatmeal is a perfect breakfast because it really does help you to feel full, thanks to the fiber and complex carbs that take longer for the body to digest and give you sustained energy. Depending on how I’m feeling I’ll go for traditional hot oatmeal made with almond milk with a few dashes of cinnamon and nutmeg. I may even add a tablespoon of almond or peanut butter for added healthy fats. Sometimes, I opt for the cold version – Overnight Oats – which are a perfect meal prep breakfast that you can make days in advance and just grab and go. See my favorite recipe here.
- Green/Superfood Smoothies: As I mentioned, I typically drink Shakeology every single morning to start my day, as I like knowing that I’m getting a big chunk of my nutrients, vitamins and minerals into my body first thing. Another option, would be to make a Green Smoothie. The biggest mistake people make with their “Green Smoothies” is that they are packed with more fruit and sugar, than their greens. They add sugar packed yogurts, super sweet fruit juices and tons of fruit, which can cause you to max out on your daily amount of sugars and carbs in one sitting. Instead, focus on using 2 cups of greens to 1 cup of fruit, use coconut water instead of juice or unsweetened vanilla almond milk instead of yogurt, and add a tablespoon of healthy fats, like nuts, seeds, almond butter, coconut oil, or an avocado, to help you feel fuller longer. See my post on how to make the Perfect Green Smoothie.
The key is simple. One – make sure that you eat breakfast. Two – make sure that your breakfast is one that will fuel you and set you up to have a successful, energized and productive day.