Ever wonder what you should eat in the morning to keep you on track with your health and fitness goals? We do too! The following foods are some of our very favorites because they’re full of nutrients and they’ll keep you full throughout the morning hours. We’ve also included a recipe for each category!
Eggs – High in Protein, Vitamins & Minerals
Eggs are a high-quality protein, vitamin B2, dietary cholesterol, vitamin B12, zinc, iron, and copper. A diet that regularly includes eggs has been proven to lower LDL (bad cholesterol) and improve signaling molecules in the brain via choline.1
You can eat eggs a wide variety of ways including scrambled, poached, in an omelet, and even baked in bell pepper or avocados!
Egg Muffin Breakfast – Keto Low-Carb Cups – Low in carbs and high in protein, these simple eggs cups are the perfect easy make-ahead breakfast for on the go. Baked in a muffin tin, you can customize them to your tastes for maximum flavor!
Greek Yogurt – Low in Lactose, High in Protein & Probiotics
This type of yogurt is a little thicker and creamier than regular yogurt. It packs a ton of whey protein which means you stay fuller, longer, and without the added sugars or unnecessary carbohydrates. It’s very low in lactose which makes it a great option for those with sensitivities. Greek Yogurt consumed in the morning also wakes up your GI tract with a whole lot of healthy probiotics that work together in your stomach that fight infection and bacteria, digest and absorb food, and deliver a host of nutrients including potassium, zinc, vitamins B6 and vitamin B12.
We recommend buying an unflavored Greek yogurt and adding in your own ingredients such as nuts, seeds, and frozen berries.
Make-Ahead Fruit & Yogurt Breakfast Parfaits are a quick and easy gluten-free breakfast recipe. Assemble once then grab and go for easy breakfasts all week long! I’ve been really into making fun breakfasts lately.
Oatmeal – Full of Fiber & Complex Carbohydrates
Ground oats are a great source of unique fiber, called beta-glucan. It is the best form of soluble dietary fiber that we can include in our diet. Beta-glucan works as an immune system booster for the body. Eating oats at breakfast time stabilize blood glucose levels and it is naturally gluten-free.
We recommend not adding sugar to your oatmeal, and if you do have to have something in it, adding seeds or nuts, frozen berries, spices, and/or protein powder.
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Berries – Antioxidant Rich, Low Glycemic Index (GI) & Just Plain Yummy!
We love berries in the morning for more than a few reasons! They’re lower in sugar than most other fruits, high in fiber, and an impressive amount of antioxidants. Berries are easy to have fresh for most of the year and are still very yummy when they’re frozen. Not to mention, raspberries and blackberries provide an impressive 8 grams of fiber per cup.
Put them in your oatmeal, eat them on the side of your eggs and bacon, or decorate some protein pancakes with them. Load ‘em up, ladies!
An easy, healthy and delicious breakfast you can make in advance. This sweet potato breakfast bowl topped with fresh berries is for you! Gluten free and sugar free. Sweet potato is right up there in my list of all-time favourite foods, it’s so versatile and incredibly delicious (with little effort).
Chia Seeds – Tiny but Mighty, Packed with Omega-3 Fatty Acids
Chia seeds, either whole or ground, are a great source of omega-3 fatty acids, fiber, iron, and calcium. They are easily mixed into foods, breakfast or other foods throughout the day. They can also be hydrated and added to any liquid to make chia pudding, yum!
This chia seeds breakfast bowl is like having dessert for breakfast, only healthier. I was always intrigued by the tons of recipes and pictures I saw on pinterest about chia seeds breakfast bowl. In fact, this recipe is the result of those hours that I spent gazing (read: drooling) at the photos on Pinterest.
Flax Seeds – Feel Full Without the Guilt
While improving insulin sensitivity, the viscous fiber found in flaxseeds also contributes to a feeling of fullness that lasts for hours. You can get these little babies whole or ground, and just like chia seeds, they make a great addition to pretty much any food, smoothie, bowl, or salad. The omega-3 content makes them an anti-inflammatory, too!
Blitz all the ingredients in a blender until smooth – it’s as easy as that!
Cottage Cheese – Protein Rich Metabolism Booster
This tasty little breakfast food is high in protein and boasts the ability to boost your metabolism right from the get-go. Starting your morning with cottage cheese means starting your day will a full tummy of nutrients. You’ll feel full through the morning and ready to take on whatever the day throws your way. Cottage cheese also reduces hunger hormone, ghrelin, so you will feel fuller, longer.
Put it on a piece of toast with heirloom tomatoes and onions, add some granola in it, add some peanut butter and jelly, or toss with avocado and cucumbers. Your options are open with this one!
This satisfying no-cook Avocado toast breakfast is packed with protein, fiber and healthy fats – perfect for busy mornings or an easy lunch.
Avocado – Creamy, Healthy Fats
It’s no secret avocados are the superior food when it comes to breakfast. Move on over eggs, you’ve got some new competition! Avocados contain a ton of vitamins C, E, K, B-6, in addition to rich levels of potassium, pantothenic acid, folate, riboflavin, and niacin. Eating them at breakfast gives your immune system a morning boost of nutrients.
Have I mentioned before how much I LOVE breakfast foods? They’re my FAVORITE!! Unfortunately, I feel like we don’t have as much time in the morning to enjoy all the delicious breakfast recipes, but thankfully we have them for dinner quite often.
Meat or Faux Meat – Stay Fuller, Longer, with High-Quality Protein
It’s very important to include some variation of meat or protein with your breakfast (and every other meal, really). Protein helps us stay fuller longer while providing our working bodies with the nutrients it needs to repair and build muscle from our Vie Workouts.
We recommend not using prepackaged meats, and instead, getting your meats from the meat counter at the market (or farmers market, better yet!).
Sometimes the simplest, least flashy recipes become the most successful. At least, that seems to be the case for my blog! To date, my Turkey Apple Breakfast Hash has been my most popular, most pinned, most made recipe. And it’s one that I threw together, not intending to even use it for the blog.
Nuts – Rich in Nutrients, Reduce Cravings, Boost Brain Activity
Nuts are a great addition to your breakfast or even on their own as a snack. Eatihavenuts has been proven to boost brain activity, reduce cravings, increase fullness, and reduce overall appetite.2 They contain protein and micronutrients fit for a king, or a queen!
Hearty, perfectly sweet and spiced Cinnamon Raisin Paleo Breakfast Bread that’s great alone or toasted with your favorite butter or nut butter. You don’t have to miss bread at breakfast with this grain free, dairy free, healthy and hearty Paleo cinnamon raisin bread! Does anyone NOT have beautifully fond memories of cinnamon raisin bread?
Whey Isolate Protein Shake
If you’re on the go and out of time (it happens to us all!) a protein shake is a quick way to get some nutrients and protein on your way out the door. Why do we recommend Whey Isolate? Because it’s the highest quality protein powder out there and it’s less than 1% lactose. It’s also more preferred over a vegan or vegetarian protein shake as these have more toxins and poor mineral quality from the sources of the protein. While a meal replacement shake isn’t the best option for every morning, it does help us out in a pinch!
Did you know you can find out what percentage of your protein powder bottle is actually protein? It’s a simple calculation: divide the grams of protein by the grams in a serving and you’ll end up with a percentage. If your protein is less than 85% protein, it’s important to ask, ‘what else is in my protein powder if it’s not pure protein?’. Additionally, it’s important to look for a protein powder that is hormone (rBST & rBGH free), non-proprietary blend, low calorie, low carb, and low sugar containing. We recommend this one (use code VIEGIRL for 10% off!)
Whey protein isolate is proven to be the best type of protein. Whey protein isolate provides more protein content, less lactose, fat, carbohydrates, and cholesterol per serving. Whey protein isolate is proven to be the best protein for weight loss and for gaining lean muscle mass