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8 healthy breakfast ideas – this will fuel your food planning minds

The More You Know (#WellnessWednesday) By Lauren J. on Wednesday, March 7, 2018
8 healthy breakfast ideas – this will fuel your food planning minds

Everything you eat and drink matters.  Focus on variety, amount and nutrition.

 

Up your water.  You should be drinking at least 8 glasses a day.  Green tea is a healthy option if you get bored.  Iced or hot, change it up with different flavors.  The first thing I do when I wake up and the last thing I do before bed is drink water.  Yes, I know you have to pee a lot but that’s the small price you pay.  Your body is only doing its job.  Keeping you alive and well and keeping things moving.

 

I like to focus on the four main food groups: Fruit, Veggies, Protein, Grains.  I tend to not focus on dairy much.  Healthy eating styles are based on choosing foods that contain vitamins, minerals, fiber, and other healthful nutrients or ingredients.  The most nutritious or nutrient-dense foods include vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, lean meats and poultry – all with little or no saturated fat, sodium, and added sugars.

 

Know what to cut down.  Know what to cut out.

 

Breakfast is the most important meal of the day so don’t skip it.  Eating breakfast gets your body kickstarted for the day, giving you higher energy, better focus and decreasing the risk of binge eating unhealthy foods later in the day. Some people find breakfast boring so change it up.

Here are some options:

  • Oatmeal, of course, but loaded up.  Nuts, fruits, almond milk, cinnamon, spices, honey, raisins, etc.
  • Homemade french toast, I recommend using whole wheat bread dipped in egg and seasoned with vanilla extract and cinnamon.  Topped with a variety of fruit, even walnuts.  Add your own twist to it!
  • Whole wheat or rye toast with avocado and tomato, you could add fish, sesame seeds, hot sauce, etc.  Avocado is something you should be eating every day.
  • Toast with peanut butter topped with fruit and honey.
  • Eggs any style. Inside a flour tortilla with a variety of veggies as a breakfast burrito is my personal favorite and perfect on the go!
  • Homemade breakfast potatoes are a meal in themselves if you add a variety of veggies like asparagus, mushrooms, onions, garlic, peppers. You could even scramble eggs into them for a loaded dish.
  • Breakfast smoothie loaded with peanut butter, almond milk, strawberries, bananas, spinach, oats, etc. But I never recommend a smoothie or juice as a meal to eat more if your body is telling you it’s still hungry.

 

I’ve heard of marathon runners eating a rice stir fry for breakfast which isn’t a bad idea.  Breakfast is the most important meal of the day, so it should be filling and nutritious.

 

 

Lunch should be a big meal as well.  Everyone thinks salad for lunch. Not a bad option as long as you load it up. Chickpeas, black beans, red kidney beans, walnuts, pecans, raisins, blueberries, black olives, corn, peppers, tomatoes, etc. Of course, add any meat or fish desired. Still hungry? Pack a soup. Of course homemade is the best option but if buying out go for broth-based soups instead of cream based. Soup is very simple to cook and prep. Especially in the winter, soup is a great healthy option you should be eating a lot of.

 

Lunch and Dinner options:

  • Chili: meat or meatless. Loaded with fresh tomatoes, beans, even add rice or quinoa. I highly recommend using a variety of seasonings for flavor, but watch the sodium!
  • Fish or meat: bake, broil, grill are the healthier options.  Add a side of veggies/grains/potato for a balanced meal.

Favorites:

  • Loaded sweet or baked potato with a variety of veggies: I love to load a baked potato with sautéed asparagus, mushrooms, and zucchini. Super filling and delicious. Soy sauce is something I use a lot to flavor veggies, reduced sodium soy sauce of course.
  • Quinoa burger! There are so many different recipes online but my go-to is paprika, salt, pepper, garlic, quinoa, black beans, cumin, a little water, bread crumbs, eggs (if needed) make into patties and throw on the stove top in olive oil for about 5 mins each side. No need for bread, add a side of veggies.
  • Burrito loaded with rice, beans, veggies: Super easy to make and delicious. Meat or meatless. Of course what makes the burrito not so healthy is the sour cream and cheese. Everything in moderation or sub with other options such as hot sauce or non-fat plain Greek yogurt.
  • Stuffed pepper/stuffed mushrooms: Meat or meatless. You can literally make a meal of any vegetable. Think outside the box. Garlic, bread crumbs, veggies are good stuffers.

 

Dinner should be the smallest meal considering you don’t want to eat anything 3 hours before bedtime.  It’s time for your metabolism to slow down as you hit the sheets.

 

What about sweets?

We all have sweet cravings, we’re human. When I am craving something sweet I think about the healthiest option that is going to satisfy my craving.  Rice cakes with peanut butter, honey, cinnamon, and fruit always do the job for me with a glass of almond milk.  Frozen fruit (mangoes are my fav to snack on), blend it into a satisfying smoothie.

 

 

The takeaway

With so much going on in life it’s typical to take the easy way out.  Going the extra step to shop, cook, and prep your meals will save you money, time and health risks. It’s time to stop being lazy and start planning out meals. Give your body the nourishment it needs, it is worth it.

 

With the internet, television, social media, books, etc. I’m tired of hearing the excuse, “I don’t know what to cook.” The options are endless. Take the extra 10 minutes out of your day to read an online cookbook, turn on food network or go to their website, ask a friend or family member for a new option, experiment.

 

 

 

 

 

 

Author: Lauren J.

Photo via Toa Heftiba @heftiba

 

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Lauren J.

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